The importance of protein for physical exercise

my interview for the portuguese magazine SABER VIVER



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.





Palestra do ciclo Alimenta o Movimento: “Remédios caseiros” (adiada)

Adiada para data a anunciar em breve. Pedimos desculpa pelo incómodo!


Para ir ao encontro de muitas solicitações aqui está a palestra e aula prática de culinária (4horas):
Estou com febre, o que fazer para melhorar?
Sinusites, renites, o que fazer?
Dores lombares/rins o que fazer?
E muito, muito mais!
Venha conhecer o poder dos alimentos!

Contribuição por pessoa: 20 euros
Inscrições via email ou por telefone: / 961931927

Até já!
Marco e Susana

EVENTO: Alimentação, Ambiente e Pescas, 16 de Outubro

O Futuro da Alimentação


O ciclo de conferências sobre o Futuro da Alimentação regressa no dia 16 com a temática do consumo de peixe e os riscos e benefícios associados a este consumo. Presidida por Carlos Sousa Reis (antigo presidente do Instituto Português de Investigação do Mar), a conferência terá como oradores o investigador catalão Josep Luís Domingo e o investigador português Carlos Cardoso.

Em Dia Mundial da Alimentação, a discussão será centrada nas questões relacionadas com os riscos, mas também nos benefícios do consumo de peixe para a saúde e para o ambiente. Josep Domingo, especialista em toxicología, diretor da TecnATox e do Laboratorio de Toxicología e Salud Medioambiental da Catalunha, virá falar da necessidade de equilíbrio entre o consumo dos peixes ricos em ácidos gordos, indicados pelos nutricionistas como positivos para a saúde, e que os toxicologistas veem como portadores de contaminantes prejudiciais aos humanos. No mesmo sentido, Carlos Cardoso, investigador no Instituto Português do Mar e da Atmosfera, apresentará a sua visão a partir de um estudo efetuado em Portugal que aponta para uma ponderação mais realista dos riscos e benefícios destes produtos, e a sua importância no consumo do pescado em Portugal.

A conferência, com início marcado para as 17h30 no Auditório 2, será antecedida (15h) pela cerimónia da entrega de prémios Nutrition Awards (comunicação em nutrição), a que a Fundação Gulbenkian se associou.

Os prémios destinam-se reconhecer boas práticas e projetos sociais e de investigação em diferentes áreas da nutrição, nomeadamente, saúde pública, nutrição clínica, inovação, qualidade e segurança alimentar e investigação em ciências da nutrição.

Alimentação, Ambiente e Pescas
16 de outubro, 17h30

Auditório 2 – Entrada livre



No próximo Sábado, 13 de Outubro vamos efectuar o workshop : DESCOBRIR A MACROBIÓTICA, com tertúlia sobre Saúde Natural, em parceria com a NATUROCOOP.

Venha descobrir os sabores fantásticos que a alimentação natural nos pode proporcionar!

A inscrição é de apenas 3 euros e inclui lanche.

As inscrições devem ser efectuadas através do email: ou