The importance of protein for physical exercise

my interview for the portuguese magazine SABER VIVER

 

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After all, what is the importance of protein for the practice of physical exercise?
The protein is a macronutrient, such as fat and carbohydrates. It is therefore essential for the practice of sport. Its function in the performance does not differ from that which it has on our health everyday life. The protein energy functions are  structural, enzymatic, and defense, perhaps the most quickly associated with exercise, hormonal level, the regulatory level anabolic and construction of tissues. Optimizing these functions through diet can enhance the results of training, style and life expectancy.
For you, what are the three protein-rich foods that deserve to be in our food?
Tempeh product made from soybean, nattō traditional Japanese food made from soy beans fermented and vegetable oil that have fats and oils that can be extracted through appropriate procedures.

But, on a daily basis, the easiest way is to pick up meat protein?
Animal protein is considered of high biological value (AVB). High biological value means that this protein has constituted essential amino acids in proper proportions, so a complete protein. Another point to consider is the way proteins are assimilated –  Net Protein Utilization NPU), namely the biological value and digestibility of proteins, which determines their nutritional quality. Some analysis indicates that the flesh has a relatively low NPU relative to other foods such as fish or eggs or milk, meaning that the protein found in meat is less easily absorbed. It is known that through the considered low biological value proteins, such as whole grains and legumes (beans, lentils, peas, chick peas, tempeh, for example), you can, without problem, having all the essential amino acids. It may be easier to get protein in meat, not wanting to say that is the best way to get, it all depends.
So how often are you supposed to eat meat?
It’s hard to a concrete answer because it does not exist. We don’t need to eat meat every day, everything depends on our constitution (genetics, for example), condition (present), beliefs and other factors. I eat animal products with little regularity. I only do on special occasions and when  i feel that my body needs. The best alternative is to experience and feel the differences. I follow athletes (some vegan) with higher protein needs than the general population and,  they don’t eat/eat  once or twice a week animal protein and don’t have any kind of problems at the level of the blood tests, vitamin D, inflammatory and other indicators that influence performance. Vegan athletes like Nate  Diaz (MMA fighter), Dave Scott (triathlete), Rich Roll (triathlete),  Scott Jurek (ultramaraton) or Brendan Brazier (triathlete) are clearly example that we don’t have to ingest proteins of animal origin to be healthy and achieve amazing performances.
So what are the healthy alternatives counseling?
A good option is to combine cereals with legumes and vegetables. Tempeh, tofu (less frequently), and hemp protein legumes are good examples of proteinic sources.
And pea protein is a good way? What are your greatest benefits?
Pea protein is not the best way but can be a shortest path in a given time or busiest phase of our life. Foods such as are born in the wild will always be the priority, the best way to short and long term. Pea protein is an incomplete protein source (with a good amount of the amino acid arginine). Studies indicate that have similar property to casein, however it will take more studies to confirm that. All vegetable proteins have some essential amino acids and some studies indicate that the liver can store several of these essential amino acids, from different meals of the day and combine them later. For all this, it is a source that can be used if it is quality but not a priority in their food choices.
Drive, on the last weekend of April, the workshop movement, nutrition and supplementation. What can people expect from this moment?
The workshop will consist of a holding than is the movement and nutrition, understanding the potential synergy between the two. Will be a unique approach, full of scientific references, natural practices and oddities that will encourage each participant to find his movement and shape to feed and nourish.

What’s all this about sports supplements?
Supplementation is essential to the sport as in war time and spiritual practices. The commercial and scientific level, a sports supplement is considered as a concentrated source of nutrients are often present in food, marketed in a manner designed with specific objectives (in the metabolic pathways of the human being. For me, a supplement should be obtained through natural foods, of a single ingredient, no labels, without processing through the cooking.
In this case, what are the products more advise?
All those who are sold on the market closest to your home, at the time, regional, which have been produced with responsibly and that respect the environment.

 

 

 

#articles on fire 8

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1. Five Posture Cues To Perfect Your Exercise Form

The reality is, great exercise form is just the ability to maintain good posture throughout the movement. 

“If you get into a good postural position, odds are your form is good. And odds are the right muscles are doing the right work”.

2. Regulation of Food Intake, Energy Balance, and Body Fat Mass: Implications for the Pathogenesis and Treatment of Obesity

“Obesity has emerged as one of the leading medical challenges of the 21st century. The resistance of this disorder to effective, long-term treatment can be traced to the fact that body fat stores are subject to homeostatic regulation in obese individuals, just as in lean individuals. Because the growing obesity epidemic is linked to a substantial increase in daily energy intake, a key priority is to delineate how mechanisms governing food intake and body fat content are altered in an obesogenic environment”.

3.  What Trainers and Gym Owners Need to Know

“The mouth is the source of all calamity. If you talk shit about people, your employees will talk shit about you. Then employees will start talking shit about each other. Pretty soon employees will start talking shit about customers. Before you know it nobody will feel safe around you. Congratulations! You have completely toxified your business”.

4. Saturate, Incubate, Illuminate

“Our goal is not corrective exercise and our goal is not screening. Our goal is no negative results from conditioning and professional fitness coaching or athletic coaching. Unfortunately, no single program can achieve this every time for everyone, which is why data is critical to maximizing results through program modification”.

5. The Subtle Art of Not Giving a Fuck

“Now, while not giving a fuck may seem simple on the surface, it’s a whole new bag of burritos under the hood. I don’t even know what that sentence means, but I don’t give a fuck. A bag of burritos sounds awesome, so let’s just go with it”.

Go to the Gym vs Be at the gym!

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When I read this:  “There is a direct relationship with your mental toughness training in the gym and with your personal life” by and, observing what I see at the gym all days: Tv’s, cell phones, ipads i put this question: will we even train or is just an extension of work or something social (important but not decisive) going to the gym?

1. “Eliminate mistakes and you’ll never lose a game”. – Woody Hayes

Exercise is a special moment of the day, a special moment to be with yourself.   If you want results, concentrate!  Exercise is the process of preparation for any event that requires large concentration on the part of the individual or a physical resource utilization and great psychic requirement.

Facebook, Instagram, Gmail, “selfies” can wait an hour or two, no? Let’s do it!

Eliminate mistakes, clean the mind!

2. “We first make our habits, and then our habits make us”. – John Dryden

Do you want “to be at work” in the gym? This is bipolarity!  If you want results you have to put your personal life, work and other possible outbreaks of inattention in “the locker”.  At the gym is only with yourself  and your Personal Trainer/ friend (with similar objectives), respecting the methodology of training.

Than become more easy.  If you want to socialize why not before or after practice?

3. “Set higher standards for your own performance than anyone else around you, and your only competition will be with yourself”. – Rick Pitino

Increase the intensity means recruit more motor units and more co-ordinated way. The greater focus on activity and in part of the body that is being crafted, bigger and better will be the results.

Training and discipline behaviors in competition; confidence; courage; will to win; taste for individual resilience are important.

4. “Perfection is not attainable, but if we chase perfection, we can catch excellence”. – Vince Lombardi

“Performance” is “the result obtained in competition which expresses the possibilidades individual maximum in a particular sports discipline, in a particular moment of development of the athlete and the time of preparation”.

Discipline is important. If you want perfection/quick results, all is important!

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Articles on fire #3

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1. The air almost unbreathable in the gyms    http://goo.gl/3MVHy2

When we exercise, we inhale more air on each breath and most of the air passes through the mouth, ignoring the natural filtering system, the nostrils. Pollutants entering the lungs and complications may begin! Beware of the ventilation as influences on cognitive and physical performance. Always have the chance to go outdoors, interspersing!

2. Stop lying about time. If your time isn’t yours then neither is your life     http://goo.gl/HLZXJw

“Exercise, health, better sleep, time to relax, meditation, eating well etc is rarely something we need to do urgently. Changing a habit or doing more of what contributes to our longevity and health is usually not urgent. It doesn’t have to be done right then. Which is why we put it off for “when we have time.” But it’s important.
That is, until we break down enough in health or energy. Then we feel the pressure to change and scramble to throw money at what will get us the quickest result. Then it becomes both urgent and important”.

3. Medical exams in FC Barcelona  https://www.youtube.com/watch?v=7ZECBNuiwO8

Assessment is (very) important in high competition but attention and to shuffle: clients use the Personal Trainer to stay in shape and feel good and not to be (constantly) to make evaluations. Always have the attention to evaluate and register lately. It may be boring…

4. Sorry, Your Gut Bacteria Are Not the Answer to All Your Health Problems       http://goo.gl/PV8KaC

“The hype has kicked off a gold rush. Big food companies—including Nestle, PepsiCo, Monsanto, and General Mills—have funded gut bacteria studies, and some have even opened centers to develop foods that interact with the microbiome, such as probiotics. According to Transparency Market Research the global probiotics market is expected to reach an astonishing $45 billion by 2018″.

“Still, despite the optimism, some researchers caution that much of what we hear about microbiome science isn’t always, well, science. Dr. Lita Proctor heads the National Institutes of Health (NIH) Human Microbiome Project (HMP), an outgrowth of the Human Genome Project. “We are discovering a whole new ecosystem,” she says. But “I do have some fear—we all do in the field—that the hype and the potential overpromise, and the idea that somehow this is going to be different—there is a terrific fear that it will all backfire.”

5. Recipe: Granola Bars / Cereal (the perfect substitute for all those boxed cereals)

http://goo.gl/vZCzkL

6. Ten things to Stop Doing if You Want to Exercise    http://goo.gl/CYBAHB

No excuses, no excesses, without finding that is easy, without thinking that there is a right time, without fear of failure, without seeking perfection.

Fail, do, together, now, be happy!

7.Facebook Fraud  http://goo.gl/CoL2cg

Why this? To say that it is not the quantity that matters but the quality! But it is interesting!

“Serve To Win”, a Lesson by Djokovic

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I’m reading the book of Novak Djokovic “Serve To Win”

Those who follow tennis should not be forgotten that bad moment of Djokovic against Jo Wilfried Tsonga at the Open in Australia of 2010 in which simply “went down”.
Djokovic after this think a lot in all the causes of such episode: workouts, rest, coaches, personal life, it turns out, were not the training, the intensity, the volume, the rest the concentration, it was the FOOD!

The book shows, all right, what are the details that make the difference! Excellent to show that a diet may not be used for other person. For him a diet with little gluten worked but for you may not work! Diagnosis please!

Djokovic is a total athlete: trains the physical, mind and soul! Required reading!

 

Why is it so important to an athlete have a workout and nutritional plan?

Athletes need to nourish your body continually so that its performance is always in accordance with the annual planning (macro, meso and microciclo). Practice, games, tournaments require a prescription for exercise and food specifies. Achieve peak performance requires that athletes understand the principles of training and nutrition (according to the time, season and condition of the athlete).

To obtain optimal performance requires to meet the needs of their sport (intensity, duration, special features, etc.), its constitution, its condition, environmental conditions (temperature, humidity, etc.) and materials,local of the train and where they will compete.

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Articles on fire #2

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1. Intervention of a Macrobiotic Diet in the treatment of Diabetes type 2: http://onlinelibrary.wiley.com/doi/10.1002/dmrr.2519/pdf

Twenty-one days of intervention appear to be beneficial in the treatment of diabetes. Interesting the intervention have been make in different countries: Italy, Ghana, China and Cuba.

2. Strategies to eliminate processed foods in our diets: http://eatlocalgrown.com/article/steps-to-cut-processed-food.html

3. Stories and records of someone who converted to a diet low in carbohydrates: http://www.precisionnutrition.com/low-carb-convert

Interesting conclusions by revealing that this kind of scheme may not be for everyone. Above all always take into consideration the objectives, their genetics, the sources of carbohydrates and the level of activity.

4. Mobility to overcome “the great depression” Boomer: http://breakingmuscle.com/strength-conditioning/how-to-train-the-boomers-safely-and-effectively
Don’t forget: first mobility. Never neglect the strength training. Use the intensity. Play!

5. The future of Psychiatry can be in our stomach http: http://www.theverge.com/2013/8/21/4595712/gut-feelings-the-future-of-psychiatry-may-be-inside-your-stomach

The State of the microbioma of our stomach can relate to a healthier mind.

6. The manipulated food may be hard to stop consuming: http://www.elconfidencial.com/alma-corazon-vida/2014-03-12/la-comida-ha-sido-manipulada-para-que-sea-adictiva-y-resulte-dificil-dejar-de-comer_100236/

The cooking has made us more human. Before we eat foods we eat often ideas and images. Improve your relationship with your stove, can be crucial.

7. See: the importance of physical education: https://www.youtube.com/watch?v=VYEiYg3bThE

http://well.blogs.nytimes.com/2014/09/04/adhd-children-excercise-pe/

8. Specific vs. General | Gym vs. Field: http://deansomerset.com/general-versus-specific-gym-field/

The strength training has numerous transfers to many activities of daily life but, still, it’s better to make a series of 20-50 m sprint to catch the bus than do 100 squats a day. It’s more specific!!!