bate papo capoeira - Carioca Capoeira Charleston

BATE
NUTRIT ION
Y
ou train hard, you go to every
Capoeira class, you play in the
roda, you practice movements with
your friends, and perhaps you run
on non-Capoeira days in order to
-Anamaria Pontesimprove your endurance. You pay
attention on getting a good base in cadeira position, a
straight leg in meia lua de compasso, pulling back your
foot fast after kicking a martelo and most importantly
keeping your arms in front of your face! Are you paying
attention on how you’re fueling your body to perform all
of that?
Training hard is a great way to improve your
performance. Another very important way that is often
overlooked is your eating habits. What you eat and also
when you eat, directly affects your energy, strength,
endurance and overall performance.
As a Registered Nutritionist the question that I get the
most among my Capoeira peers is: “What and when to
eat before a Capoeira class?” If you eat shortly before class
you feel full, sluggish and may suffer from indigestion.
If you train on an empty stomach, you may feel dizzy,
lightheaded and low energy levels.
PAPO
M
CAPOEIRA
Fall 2015
M E S TRE C A RI O CA’ S BAT IZ AD O
estre Carioca hosted a spectacular event this
Summer. His students and instructors came from
different parts of the US and Brasil to show support.
The event hosted workshops, a central park picnic, and a
batizado and ending with delicious Brazilian food.
Mestre Carioca’s long time childhood friends from
his hometown of Vitoria, Brasil- Mestre Ethienne and
Professor Sapeba taught workshops and helped to promote
the students. Everyone present was able to experience the
bond that these three “brothers of capoeira” share.
Mestre Carioca gave a heartfelt speech detailing the
appreciation he has for his dedicated students and
promoted many for their hard work. Of special note are
the promotions of Professora Canela, Professor Cobra
D’Agua, Professor Indio, and Professor Queixo.
The highlight of the event was the honored guest,
Mestre Joao Grande, a pillar in the Capoeira community
in New York, Brasil and all over the world. The event
started and finished with a spectacular show by Nick and
Quenia. It was great to see familiar faces and meet new
students. Can’t wait till the next event!
M
estre Carioca visited Charleston to teach a workshop and
traveled to Jacksconville as one of the special guests at
Professor Tectoy’s 3rd Vem Vadiar. The weather held up nicely for
wo workshops on the beach, a parade of berimbaus (berimbalada),
maculele, and a roda in the ocean! Carioca Capoeira Miami &
Charleston were warmly welcomed by Grupo Esporao. AXE!!
For optimal pre-snacks options and time, please follow
the recommendations on the second page.
N Y C
•
M
I A M I
•
C
H A R L E S T O N
V E M VAD IAR
•
C
O L U M B U S
•
A
N N A P O L I S
•
S
A V A N N A H
BATE
If your training starts in:
-30
MINUTES OR SOONER-
COCONUT WATER. It is packed with many
minerals including potassium, which aids in
maintaining nerve and muscle function. It is a
great way to replenish your electrolytes. It can
be consumed shortly before or even during
your training.
PAPO
1 MEDIUM APPLE WITH 1 TBS OF
PEANUT BUTTER. Protein doesn’t break
down fast enough to become fuel when eaten
shortly before your training. However when
consumed 30 to 90 minutes prior to your
workout it is a great option to keep you going.
½ AVOCADO WITH 1 TBS OF HONEY.
A whole avocado has more potassium than
a medium banana! Avocado and honey are
considered nutrient-dense foods, which are
1 MEDIUM BANANA. Bananas are loaded
foods that provide vitamins, minerals, and
with complex carbohydrates, serving as a prime other substances that may have positive health
fuel to your body during your workout. The
effects, with relatively few calories.
unique mix of vitamins and minerals and low
glycemic carbohydrates in bananas make them 8 OZ. PLAIN YOGURT WITH HONEY
a favorite among endurance athletes.
OR MOLASSES. Yogurt is packed with high
quality protein, the building blocks of mus1 MEDIUM APPLE. It provides the same
cles. It also needs longer time to be digested,
benefits listed above. It is also rich in vitamin
making a great snack to be eaten 30-90 minC. Vitamin C plays a role in making collagen,
utes before your training. Molasses is rich in
which keeps your skin healthy and tight, an
important minerals, such as magnesium, which
important feature for those that become leaner aids the body to perform well under stress and
and want to avoid flab skin.
prevents muscles cramps and spasms.
1 CUP PLAIN ALMOND MILK. It has
8 OZ. PLAIN YOGURT WITH ½ CUP
50% more calcium than cow’s milk. Calcium is WHOLE GRAIN CEREAL & 1 TBS
an important mineral for muscle contraction.
GROUND FLAXSEEDS. Besides of the benefits of yogurt listed above, this snack provides
good sources of fiber from whole grain cereal
-30 T O 9 0 M I N U T E S and healthy fats from flaxseeds, which has
anti-inflammatory properties.
1 MEDIUM BANANA ROLLED IN CHIA
SEEDS. In this snack you will get potassium,
1 HANDFUL TRAIL MIX MADE WITH
fiber, protein and omega 3 fatty acids. This
NUTS, SEEDS & DRIED FRUITS. Dried
combination will keep you satisfied for longer. fruits are a good source of complex carbohyThe omega 3 in the chia seeds acts as an andrates, providing great fuel to your body to
ti-inflammatory.
be utilized during your training. The nuts and
N Y C
•
M
I A M I
•
C
H A R L E S T O N
•
C
CAPOEIRA
Fall 2015
seeds are rich in fiber, protein, healthy fats and
vitamin E, which is a fat-soluble vitamin that
protects your heart and blood vessels from
diseases such as hardening of the arteries, heart
attack, high blood pressure and chest pain.
-90
MINUTES OR MORE-
½ CUP OATMEAL WITH 1 TBS DRIED
FRUITS & 1 TBS SHAVED ALMONDS.
Oats and dried fruits are rich in complex
carbohydrates and are full of fiber, which
means they gradually release the carbohydrates
into your bloodstream. This keeps your energy
levels consistent during your training. Oats are
rich in vitamin B necessary to convert carbohydrates into energy. Almonds are packed with
proteins that keep you fuller for longer.
AN EGG SANDWICH. One egg, slice of
cheese, fresh sliced tomato on wholegrain
bread. Egg is a high-quality protein since it
provides all the essential amino acids, the
muscles’ building blocks. Cheese is rich in
fat, which leaves the stomach very slowly,
making this a great snack if your training is in
90 minutes. The complex carbohydrates and
high-quality protein combo here is a great way
to fuel your training.
6-INCHES TURKEY SUB WITH LETTUCE & TOMATOES. If your next training
is in 90 minutes or more, you will have time to
digest a sandwich made with wholegrain bread,
lean protein, vegetables and ½ tablespoon of
mayo.
O L U M B U S
•
A
PROTEIN SHAKE. 1-scoop of Garden of
Life plant-based protein powder, ¾ cup of
almond milk, 1 tablespoon of coconut oil. The
protein provided from this shake will prevent
muscle damage and slow down digestion.
Coconut oil is a healthy fat, rich in medium-chain-fatty-acids that are sent directly to
your liver where they are converted into energy
rather than being stored as fat.
2 TBS HUMMUS WITH VEGETABLES
STICKS. Hummus is made of chickpeas (rich
in protein) and tahini paste (healthy fats). This
combination can fuel longer training sessions.
Vegetable sticks will provide complex carbohydrates making this a complete snack. The
fat content in the tahini takes longer to leave
your stomach making you satisfied for a longer
period of time…until your next workout!
------------------------------------------------------Don’t forget to take into account the foods
you eat throughout the day. All foods consumed will be transformed into energy to fuel
your body, to repair and rebuild your muscles
and bones, making you stronger. Fueling
you body for sports performance requires a
balanced meal composed of complex carbohydrates, high quality protein, healthy fats and
fluids.
Make sure to drink enough fluids throughout the day. Water, coconut water, almond
milk, tea and a percentage of fruits all count
as fluids. People have different needs based on
gender, size, physical activity and the amount
they sweat. About 10-11 cups for males and
8-9 cups for females is a good reference.
N N A P O L I S
•
S
A V A N N A H