In the manual it gives the recommended flash utility as QFlash or @BIOS(live windows). So I should be fine using the recommended flash utility QFlash then because @BIOS just seems less safe.
It's Efiflash and QFlash is built into the BIOS of the MOBO so it wouldn't be included in the file I'll just go with Serg008's recommendation because I'm sure he knows more than me... Just seems extra work when QFlash will do the same thing.