B A T E P A P O C A P O E I R AFall 2015

N Y C • M I A M I • C H A R L E S T O N • 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

VEM VADIAR

NUTRITION

N Y C • M I A M I • C H A R L E S T O N • 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

VEM VADIAR

N Y C • M I A M I • C H A R L E S T O N • 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

VEM VADIAR

N Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • 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

Mestre Carioca hosted a spectacular event this Summer. His students and instructors came from

di� erent parts of the US and Brasil to show support. � e 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.

� e 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. � e event started and � nished 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!

MESTRE CARIOCA’S BATIZADO

Mestre Carioca visited Charleston to teach a workshop and traveled to Jacksconville as one of the special guests at

Professor Tectoy’s 3rd Vem Vadiar. � e 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!!

You 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 improve 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 a� ects 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 su� er from indigestion. If you train on an empty stomach, you may feel dizzy, lightheaded and low energy levels.

For optimal pre-snacks options and time, please follow the recommendations on the second page.

-Anamaria Pontes-

B A T E P A P O C A P O E I R AFall 2015

N Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • C O L U M B U S • A N N A P O L I S • S A V A N N A HN Y C • M I A M I • C H A R L E S T O N • 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

-30 M I N U T E S O R S O O N E R-

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.

1 MEDIUM BANANA. Bananas are loaded with complex carbohydrates, serving as a prime fuel to your body during your workout. � e unique mix of vitamins and minerals and low glycemic carbohydrates in bananas make them a favorite among endurance athletes.

1 MEDIUM APPLE. It provides the same bene� ts listed above. It is also rich in vitamin C. Vitamin C plays a role in making collagen, which keeps your skin healthy and tight, an important feature for those that become leaner and want to avoid � ab skin.

1 CUP PLAIN ALMOND MILK. It has 50% more calcium than cow’s milk. Calcium is an important mineral for muscle contraction.

-30 TO 90 M I N U T E S-

1 MEDIUM BANANA ROLLED IN CHIA SEEDS. In this snack you will get potassium, � ber, protein and omega 3 fatty acids. � is combination will keep you satis� ed for longer. � e omega 3 in the chia seeds acts as an an-ti-in� ammatory.

PROTEIN SHAKE. 1-scoop of Garden of Life plant-based protein powder, ¾ cup of almond milk, 1 tablespoon of coconut oil. � e protein provided from this shake will prevent muscle damage and slow down digestion. Coconut oil is a healthy fat, rich in medi-um-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). � is combination can fuel longer training sessions. Vegetable sticks will provide complex carbo-hydrates making this a complete snack. � e fat content in the tahini takes longer to leave your stomach making you satis� ed 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 con-sumed 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 carbohy-drates, high quality protein, healthy fats and � uids.

Make sure to drink enough � uids through-out the day. Water, coconut water, almond milk, tea and a percentage of fruits all count as � uids. People have di� erent 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.

seeds are rich in � ber, 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 M I N U T E S O R M O R E-

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 � ber, which means they gradually release the carbohydrates into your bloodstream. � is keeps your energy levels consistent during your training. Oats are rich in vitamin B necessary to convert carbo-hydrates 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. � e complex carbohydrates and high-quality protein combo here is a great way to fuel your training.

6-INCHES TURKEY SUB WITH LET-TUCE & 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.

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 foods that provide vitamins, minerals, and other substances that may have positive health e� ects, with relatively few calories.

8 OZ. PLAIN YOGURT WITH HONEY OR MOLASSES. Yogurt is packed with high quality protein, the building blocks of mus-cles. It also needs longer time to be digested, making a great snack to be eaten 30-90 min-utes before your training. Molasses is rich in important minerals, such as magnesium, which aids the body to perform well under stress and prevents muscles cramps and spasms.

8 OZ. PLAIN YOGURT WITH ½ CUP WHOLE GRAIN CEREAL & 1 TBS GROUND FLAXSEEDS. Besides of the ben-e� ts of yogurt listed above, this snack provides good sources of � ber from whole grain cereal and healthy fats from � axseeds, which has anti-in� ammatory properties.

1 HANDFUL TRAIL MIX MADE WITH NUTS, SEEDS & DRIED FRUITS. Dried fruits are a good source of complex carbohy-drates, providing great fuel to your body to be utilized during your training. � e nuts and

If your training starts in: