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.

 

 

 

Anúncios

2015

  1. Consistence is the Key. It´s all about the “almost every day” recipe! Be consistent on the study- the brain workout. Be consistent on the training- the body workout. Be consistent in breathing and put all the things together;
  2. Strength starts from inside. Starts in the brain, in the heart,  focus on the control. Without heart and mind the strength of the body is of no use, trust me about it;
  3. You create your hapiness. It’s you, your happiness! You have choices, choose well;
  4. Every experience, repetition counts. Be the best version of yourself in each one;
  5. Know “your purpose” Training. Know exactly the exercises, nutrition, sleep,  breath patterns and stress manegement that you need. Have a purpose of life!
  6. Protein deficience? I don’t know anyone that have it! So, don’t be obessed about it;
  7. All the time, if possible, with Joy. True enjoyment with heart, body and mind;
  8. Have ideas, goals and focus all the time. Know exacly what you want;
  9. Kitchen is the secret;
  10. Be an example. Practice, show it! The smallest act  is worth more than the grandest intention.

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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!

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!!!