I have already started running and doing gymnastics. Can I add some extras?

For those who have already started an exercise routine, this is a recurring question: “Do I need to take any nutritional supplement?” Whether for paddle tennis fans, race lovers, bicycle or crossfit enthusiasts -or adventurers in marathons and triathlons-, all sports that involve several hours of dedication and performance deserve special attention in terms of nutrition. .

Of course, no food supplement is a substitute for a healthy diet, with protein-rich foods eaten several times throughout the day, adding vegetables, fruits and other sources of quality carbohydrates. As the name implies, “supplement” is just an extra to help the body cope with intense physical exercise and improve performance.

Even if your physical activity level isn’t intense and you only exercise two to three times a week (and only an hour at a time), it may be worth adding some supplements to your diet. There are three in particular with the widest use and scientific evidence for those who want to perform well in sports.

1. Beet juice
It should be made at home and taken about three hours before training (or on a regular basis). This vegetable is a natural source of nitrate, which is transformed into nitric oxide and which has been associated with increasing the amount of oxygen consumed by the muscle during sports activity, due to its vasodilator effect, also improving muscle contraction and metabolism. Now this allows you to increase performance in sports like soccer, cycling, crossfit, etc (there were no benefits for swimming, on the other hand).
It also seems to aid recovery after exercise by reducing the risk of muscle breakdown, inflammation, and oxidative stress.

Also…

• … nitric oxide, responsible for the beneficial effect of beetroot on sports performance, is also associated with a preventive action against cancer;
• … nitric oxide helps reduce the risk of cardiovascular diseases, not only because of its vasodilator effect, which lowers blood pressure, but also because it improves blood circulation in the brain after drinking 450ml of beetroot juice;
• … beets contain a pigment responsible for the color of this vegetable, betalain, which is a phytochemical with a promising role as an inhibitor of brain chemical reactions associated with the progression of Alzheimer’s. There is research to suggest that beetroot juice may improve oxygen flow to the aging brain and possibly improve cognitive performance. So we are talking about a supplement that can improve physical performance but also cognitive performance.
• … betalain also has an impact on the control of LDL cholesterol values ​​and has an antidiabetic effect. Beetroot was already known to be helpful in controlling blood glucose levels because it has an antioxidant called alpha lipoic acid that helps lower glucose levels and increases insulin sensitivity. But in 2021 some studies were published that refer to the action of betalein also to control blood sugar levels, which makes beets an extremely important food for those who suffer from prediabetes or diabetes or simply want to control their sugar in blood.

2. Whey protein

It is another very democratized supplement in sports nutrition. It is made from cow’s milk whey and is mainly composed of lactoglobulin (alpha-lactoglobulin and beta-lactoglobulin), which is not very allergenic, unlike other milk proteins such as caseins. Despite being a protein supplement, it contains lactose. Therefore, it will not be the most appropriate for those who are intolerant of this sugar, and should opt for vegetarian or egg white protein.

Whey protein is quickly absorbed and contains all the essential amino acids, which are actively involved in building muscle and tissue. Consumed after training, it raises insulin levels, which favors the rapid recovery of muscle glycogen that was reduced during exercise. For those who do not exercise, whey protein does not seem interesting as an alternative to a meal precisely because it increases insulin levels even more than if we ate white bread.

3. Creatine

Another supplement with scientific evidence is creatine, mainly for fast and intense sports, helping to improve performance. It has high scientific validity in athletes but it is important to take it only under guidance.

This supplement has also been shown to be very effective in post-workout recovery and injury prevention. Today it has several clinical applications, mainly related to neurodegenerative diseases such as Parkinson’s, but also in fibromyalgia, osteoarthritis and even adolescent depression. The International Society of Sports Nutrition speaks of safe values ​​for the usual daily intake of 3g.

It is equally important to mention that rest for muscle recovery is essential and has no substitute.

True or false? pork is less healthy

False. The nutritional quality of meat depends much more on the diet and lifestyle of the animal than on the species. Fatter meats will have less nutritional interest: I mean bacon, feathers, streaky meat, reddish or cheeks. And processed pork (including sausages) is not healthy at all, and should be reduced as much as possible.

A frequent question in consultations: are there vegetables with anticancer potential?

Yes there are some. It makes sense to focus on cruciferous vegetables (the cabbage family), especially in breast cancer prevention. Broccoli, Brussels sprouts, Chinese cabbage or red cabbage are some examples, but also watercress, arugula, turnip tops and horseradish. These vegetables have a bioactive compound called glucosinolate, which has a recognized anticancer action by inducing phase I and II detoxification enzymatic reactions.

A book suggestion: The Blue Zone Solution: Eat and Live Like the World’s Healthiest People

The author, Dan Buettner, a National Geographic researcher, discovered the areas of the world where people live the longest (which have the healthiest people) and called them Blue Zones. It is an interesting job where we realize the importance of the community, the lifestyle, the food routine and we can learn a little about it.
Vocal Editor

Did you like this newsletter? Have questions about food or want to ask a question you’d like to see clarified in a future issue? Write to me at [email protected].

You can subscribe to the newsletter “Can I eat?” here. And, to make sure you don’t miss any, you can subscribe to the Watcher here.

mariana chavez She is a clinical nutritionist, author of the podcast Aprender a Comer, on Rádio Observador, and the book Dieta Única (ed. Guerra e Paz, 2016). [ver o perfil completo].