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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