When we talk about eating behaviour, there are several parameters that influence it, such as individual issues (age, gender, personality, health status, level of knowledge and personal experience); environmental issues (extrinsic to the individual, social, cultural and economic environment); biological issues (such as hunger, satiety, health status, taste and sensory perception).

Of the factors identified, the palatability of food is one of the criteria mentioned for certain eating behaviours reported by individuals. In other words, greater or lesser acceptance or food preference is intrinsically associated with the sensory characteristics of food and the way each one is perceived by the person.

The main goal of food is to nourish, but it often becomes a source of pleasure, since it’s done more than once a day. It should also be noted that associated with the search for pleasure, certain eating behaviours should be evaluated to understand if this choice, besides being pleasurable, is being beneficial or harmful to the specific case.

The palatability of food depends on its sensory properties, such as taste, smell, texture and appearance. Five basic tastes can be distinguished in the mouth: salty, sour, sweet, bitter and umami.

 

Salty

Easily identified taste, conferring a classification to the food, which can be considered “salty” or “bland”, depending on whether the salt concentration is high or low, respectively. Most food is rejected when the salt concentration is high, but tolerance to such concentrations depends on each person.
One of the main ways to detect a salty taste is through the entry of sodium into the microvilli of the receptor cell, which through synapses allows the transmission of the message to the brain, translating into perception and meaning.  

Acid

Triggered mostly by acids, generally associated with the fruit and its level of ripeness. Less acid fruits tend to be ripe and at the optimum point for consumption (with some exceptions). In the oral cavity, several receptors are involved in detecting this taste and for this reason, there are acids that are easily detected and others that trigger a weaker response. In this case, when weak acids enter the cell membrane, they promote a stronger response, compared to stronger acids which, because they do not penetrate the membrane, are less perceived.  

Bitter

Associated with an adverse reaction by the organism, it functions as a defence mechanism against the ingestion of potentially toxic or antinutritional foods, associated with this taste. To be detected, it requires the interaction of molecules present in the food and receptors present in the membranes of the cells dedicated to this taste. However, in some cases, the substances may be permeable and not undergo any type of interaction and directly activate the bitter taste cells.  

Umami

Considered the “delicious” taste, it is mostly perceived in foods containing the compound L-Glutamate acid, but it is not exclusive. In food, it can be found directly in some foods such as tomatoes, mushrooms or Parmesan cheese or use other foods which have a high content of umami substance to give the dish or culinary preparation an umami taste.  

Sweet

Associated with Carbohydrates-rich foods, even if these are not rich in fast-absorbing Carbohydrates (sugars). The receptors can be activated by sucrose or other sugars (present in food), however this interaction can also be caused by artificial sugars, such as sweeteners. It is associated with innate pleasure (from birth), hence the ease of acceptance of this taste, both in childhood and adulthood.   Although these 5 tastes are common to everyone, the relationship between the perception of these tastes and the meaning created around them will directly influence food choice decision-making and, consequently, eating behaviour. It is therefore important to include varied foods, especially in the initial phase of introducing food, namely in the first years of life (1-3 years) to ensure a diet that is diversified in flavours and, consequently, in nutrients.   Nutritionist, Jacinta Mendes 3341N

One of the main pandemics of the 21st Century, especially in developed countries, is Obesity and overweight, caused mostly by an unhealthy lifestyle. Associated with this health condition, other clinical alterations and abnormalities may be developed that increase the risk of cardiovascular diseases and, for this reason, weight gain must be prevented.

One of the main triggers of this risk is eating behaviour, most of which is unbalanced and maladjusted to individual needs. Thus, a large part of the heart diseases that appear in the population could be avoided just by changing behaviour, both in terms of diet and physical activity.

Following this disorder, other health problems arise, such as Metabolic Syndrome. This syndrome is a condition directly linked with increased predisposition to atherosclerotic cardiovascular disease and cardiovascular risk.

Metabolic Syndrome

It’s a set of clinical symptoms, where there are metabolic alterations caused by excess body adiposity (fat) and for the diagnosis to occur, it’s necessary to have at least three of the symptoms mentioned.

This includes visceral obesity (high waist circumference), insulin resistance or hyperglycaemia (increased glycaemia levels), high blood pressure, increased triglycerides and a decreased value of HDL cholesterol levels (dyslipidaemia).

 

Visceral Obesity

When fat accumulates (especially in the torso area), it can be visceral or subcutaneous. The significant increase in adipocytes causes an increase in adipocytokines and free fatty acids, promoting inflammation of the adipose tissue. Fat stimulates muscle resistance to insulin and is degraded into ketone bodies (in the liver). This problem occurs especially when the food balance is positive, that is, calorie intake is higher than expenditure.

 

Insulin resistance or hyperglycaemia

Individuals with this clinical symptom have poor glucose metabolism, as the insulin concentration cannot respond to the total glycaemia in the blood.

The rise in glycaemia levels may occur during fasting or postprandial (after a meal). In some cases, hyperglycaemia may not be an immediate symptom of Metabolic Syndrome, but a late consequence of it, which can lead to retinopathy, nephropathy and neuropathy in the long term.

 

High Blood Pressure

This symptom can be justified by increased sodium reabsorption (caused by insulin resistance) increasing intravascular volume or by activation of the renin-angiotensin system, causing changes in circulating blood volume, cardiac preload and cardiac output.

 

Dyslipidaemia

Represented by an increase in triglyceride levels and low concentration of HDL cholesterol (good cholesterol). As LDL cholesterol can increase with this situation, it’s important to keep it controlled within the values, as the latter has an atherogenic character. This dysregulation is one of the main causes of thrombotic events, increasing cardiovascular risk.

 

It should be remembered that the vast majority of these clinical and metabolic alterations are caused by behavioural issues, so they are modifiable. Therefore, it’s important to raise awareness for change, when the several symptoms start to appear, since ignoring any of them may lead to an aggravated clinical diagnosis.

 

Nutritionist, Jacinta Mendes
3341N

The phrase “Let’s have coffee?” is the ideal motto for any break. It’s a typical Portuguese habit, and most people can’t do without their daily coffee. We find it at breakfast and lunch, in the middle of the morning or afternoon, and whenever we need a break in the day. But can we take advantage of the main substance present in coffee and its benefits in our daily life, as well as in training?  

What is caffeine?

Caffeine is an alkaloid, a chemical substance, derived from xanthine present in various foods, in which its main actions occur on the Central Nervous System. Although present in different foods, it has no calorific value and the quantity of caffeine may vary according to its preparation and form of consumption.
Caffeine is absorbed mainly via the gastrointestinal tract, and as such, the peak concentration of caffeine may vary according to the gastric emptying rate.
Its metabolisation occurs in the liver and is mostly eliminated through the urine, with variations according to body weight, gender, age, genetics, hydration and the presence of medication. Pregnancy and the presence of alcohol delay its metabolisation, while the tobacco consumption and physical exercise increase it.  

Effects of caffeine

In recent years, studies have shown that caffeine has several effects on sports practice. There are mechanisms that trigger metabolic and physiological changes, causing effects in medium-and long-term exercises.
Since one of the main actions of caffeine is on the Central Nervous System, one of the effects is to stimulate and increase the level of alertness, attention, concentration and to reduce the feeling of tiredness and perception of effort, delaying the appearance of fatigue during physical effort.
Peripherally, there seems to be a connection between fat oxidation, caused by caffeine, and physical performance. It has been shown that the increase in free fatty acids, through lipolysis, decreased glycogen use, allowing muscle glycogen reserves to be maintained at adequate levels. However, this benefit doesn’t seem to be relevant in short, high-intensity exercises.
It has also been observed in some cases that the caffeine ingestion decreases the plasma Potassium levels during exercise, favouring muscle excitation-contraction and consequently delaying fatigue. It is still important to understand whether this effect is caused by a decrease in the release of potassium by the muscle or a greater clearance in plasma.  

Food sources

One of the most known sources of caffeine is coffee, which is not the only food that contains it. It can be found in black tea, green tea, soft drinks with caffeine (for example: Coke and Pepsi), dark chocolate, energy drinks (for example: Red Bull).
In addition to these options, caffeine can also be found in other foods and supplements, such as energy bars, caffeine gels, caffeine-enriched waters and capsules/pills.
Although it seems to have effects on delaying fatigue and consequently increasing training performance and improving the results presented in the long term, it is always important to know the context of the physical exercise, body composition, clinical history and if there is the presence of coffee consumption habits.   Nutritionist, Jacinta Mendes 3341N

Polyunsaturated fatty acids are essential nutrients that cannot be synthesized by the body and must therefore be supplied through food to ensure an adequate intake.

In this group of fatty acids, Omega-3 and Omega-6 are included. Omega-3 fatty acid exists in three different forms, being alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), present in both plant and animal products, being EPA and DHA important components of the cell membranes of muscles and brain.

The conversion process of these two fatty acids has a competitive basis between them, since the same enzyme is used in this process, which may cause interference in their metabolism and consequently lead to functional implications. An excess of Omega-6 reduces the metabolism of Omega-3 and may cause a deficit of the latter in the body, regardless of its presence in the diet. The most adequate ratio of Omega-6 and Omega-3 is estimated to be 2:1 or 3:1. Sometimes, this ratio is inadequate, not because of excessive consumption of Omega-6 food sources, but because of a lack of consumption of Omega-3 rich foods.

Besides this factor, there are other conditioning factors that can influence the metabolisation of fatty acids, such as the levels of trans fatty acids, cholesterol levels, Diabetes Mellitus, viral infections, tobacco, alcohol and/or drug consumption, stress, ageing and air pollution.

The Omega-3 fatty acid is associated with several benefits for the human body and its functioning. Among these benefits, we can associate:
– Cardiovascular health -> decreases the risk of appearance of arrhythmias and thrombosis;
delays the formation of atherosclerotic plaque; reduces triglyceride levels; lowers blood pressure; reduces the inflammatory response.
– Neurological health -> reduces the risk of neurological alterations and brain function, minimising cognitive decline, learning difficulties, among others.

In sports, Omega-3 Fatty Acids have been shown to be effective against loss of muscle function and inflammation following muscle damage induced by physical exercise. However, this benefit is only guaranteed when Omega-3 levels are not excessive. Should this situation occur, there may be increased difficulty in responding to infections, poor healing and alterations in coagulation.

The main food sources of Omega-3 are:
– Fish, such as salmon, tuna, mackerel, herring, sea bream, blue jack mackerel, conger eel, sardine, eel.
– Fish oils: cod liver oil;
– Shellfish: crab and shrimp;
– Seaweed;
– Vegetal oils: canola oil, flax, linseed, walnuts;
– Dark green vegetables: spinach, purslane, watercress, leek, cabbage, Brussels sprouts, broccoli;
– Oilseeds: walnuts, linseeds and chia seeds;
– Omega-3 enriched foods: eggs.

When in the diet, the levels of Omega-3 are not reached, as it happens with vegetarians, it may make sense to use supplementation. Even so, its introduction requires a proper analysis of eating habits to ensure that consumption (through food and supplementation) is not excessive.

 

Nutritionist, Jacinta Mendes
3341N

Water

All living beings need a set of factors favourable to their proper development and life. Water is one of the most essential resources for life.
Plants do not live without water, they may be adapted to survive in the most inhospitable environments, but they still need water. Animals also have their needs, which may vary between different species. Man is included in this group and therefore needs to ensure the best possible consumption of water.
The human body is made up mostly of water, its percentage being higher in babies and children, decreasing with age. Since it has such a strong presence with a great impact on the functioning of several body systems, this is one of the main reasons to pay maximum attention to daily hydration and avoid neglecting it.  

Functions:

Water has several body functions and the compromising of them can bring very negative consequences for the human organism, which can trigger an unfavourable clinical picture. The main functions are:
– Transportation of nutrients to the different body zones;
– Elimination of metabolic waste (resulting from metabolic processes) through urine;
– Decreases the risk of kidney stones and urinary infections;
– Contributes to the regulation of body temperature;
– Promotes good muscular function, associated with physical exercise, contributing to an improvement in performance;
– Lubricates and protects the health of the joints;
– Collaborates to good cognitive function and mood, maximising attention, concentration and memory capacity;
– Helps digestion and the functioning of intestinal transit, preventing constipation;
– Preserves the skin’s elasticity, the main physical barrier against infections.
Daily water needs may vary according to different personal factors (gender, age, nutritional composition, physical activity, pathologies and food consumption) and environmental factors (outside temperature and humidity levels).
Thirst is one of the main symptoms of dehydration. For this reason, it is important that the consumption of water throughout the day is not based solely on the sensation of thirst, as it may be underestimated and may prevent an adequate consumption of water, causing other harmful body effects, such as a lower urinary volume with a darker concentration and colour, dry mucous membranes and irritability with headaches and general tiredness.
Adequate consumption of water should be sufficient to ensure the body function, as mentioned, and also to suppress water losses due to other processes such as perspiration, respiration, intestinal transit and urinary losses.
While in adults the average hydration recommendation is around 2.0 L and 2.5 L for women and men, respectively, in the elderly this value should be increased, since they have a lower renal concentration capacity and insufficient perception of dehydration levels.
Although there is this recommendation, which aims to promote adequate levels of consumption of water, the recommended values may increase according to the following changes:
– Increased thirst;
– Urine with a more intense colour and smell;
– Headaches and decreased attention/concentration;
– Practice of physical activity;
– Increase in ambient temperature;
– Specific clinical pictures such as fever, diarrhoea or vomiting;
– In pregnancy or in women who are breastfeeding.
With cold weather, it is even more important to focus on and ensure the recommended water goal throughout the day, because the body needs to work optimally throughout the year, whether hot or cold. Including water in its simple form or through preparations rich in water such as fruits and vegetables allows you to achieve the adequate consumption.   Nutritionist, Jacinta Mendes 3341N

In Nutrition, the most important and sometimes the most difficult step is to put theory into practice. The main meals arise as a problem and dilemma, when thinking about healthy options. When we talk about healthy cooking, apart from choosing the food, the processes they go through (including how they are prepared and their seasoning) make all the difference in the final result.
The truth is that all it takes is small tricks to turn the most familiar options into healthier ones, without having to become a true chef or step hours on end around pots and pans.  

Tips

• To add flavour to food, avoiding adding too much salt and/or fat, you should leave the food in a rich marinade with aromatic herbs, spices, garlic and onion.
• To ensure that the dish has an intense flavour at the same time, use a variety of aromatic herbs, as well as ingredients that intensify the flavour without adding more calories, such as peppers, leeks and tomatoes.
• Avoid adding high-calorie sauces, such as cream or mayonnaise. Opt for low-fat yoghurt sauce, natural tomato sauce or preparations in which milk replaces fat.
• In preparations which have sauce, the ideal is to discard the sauce, since it is the part which contains the added olive oil and the food’s own fat (especially in meat dishes).
• When using animal protein, namely meat, before cooking, all visible fat and skin should be removed from the different pieces.
• Opt for grilled dishes, where no fat is added, whether it is olive oil, butter, oil or coconut oil. This type of preparation without fat allows the food to cook in its own juices and at the same time makes it lose some of the fat in its composition.
• Saving on fats added to food also means avoiding frying rice and adding butter or sautéing pasta after it has been cooked. It is an addition which does not increase the volume of the dish and, on the other hand, significantly increases the calories in the meal.
• Opting for whole grain cereals (rice and pasta) helps to lower the glycaemic load of the meal and promotes prolonged satiety.
• Steaming vegetables will preserve the nutrients they contain and help maintain their flavour. If you opt to cook in water (by the traditional method), reuse the water for a soup or to cook rice or pasta.
• When seasoning vegetables, ease up on the addition of olive oil, use vinegar, balsamic vinegar, lemon, aromatic herbs and spices.
• For the quick options, avoid pre-prepared foods (for example, frozen hamburgers, fish fingers, among others), as they have low nutritional interest and high caloric value, making the meal inadequate.
• Opt for canned fish (tuna and sardines) in water and if the preparation requires it, add a little olive oil. It maintains the nutrients of the fish and avoids large amounts of fat.   By following these small steps, you will make your meal much healthier and more nutritious, no matter want you are looking for. Besides, in some cases you can even save time in the kitchen, making your daily routine easier.   Nutritionist, Jacinta Mendes 3341N

Nutrition and Sports Practice

When a person starts practising sports, there are many different sports available. Deciding which one goes through a complex process, given the variety presented. Starting with the selection between group or individual sports, going through the choice of endurance or explosion/speed sports and analysing the personal and individual taste for practising them, the options are countless.
The beneficial effects of exercising are widely presented and as such the promotion of this practice should be increasingly encouraged. However, what for many starts as a habit included in a healthier lifestyle, by the spirit of personal growth and increasing the challenge, ends up becoming moments of competition.
Nutrition has its strength in any area of human health, and when it comes to sports, even recreational sports, a good diet contributes to greater energy levels, better physical response and injury prevention. If such benefits are vital in leisure athletes, for a person who seeks better results in competition, nutrition and diet cannot be forgotten.
As such, one of the main important points is to understand the type of sport practised, requiring adjustments to the diet during the training season, in the calendar of competitions and in the competition itself.
Due to the of type of physical response required, endurance and speed exercises have specific and individual needs. The duration of the competitions, as well as the interval and recovery time between them, is another factor to consider when addressing nutrition. The division of the sport and its athletes into weight categories increases the particularity of nutritional monitoring. And to all this is added the individuality of the athlete, in particular body composition, health issues, food allergies/intolerances and personal taste.  

Energy

The first step is to ensure the adequate intake of energy (calories), which in competition periods may require a controlled restriction at the moment/hours before the event, if the sport is divided into weight categories; as it may require an increase in calories, at the same time, if the sport is endurance.  

Carbohydrates

Here their main function is to increase muscle glycogen reserves, and as such the day before the sports event should contribute to this effect. This will not happen, if the volume of Carbohydrates is only increased in the meal before the competition. In the last meal before the event, the consumption of food rich in fibre should be avoided. At the same time, since quick absorption energy is sought, foods that are sources of Carbohydrates, without fat (such as jam, honey and marmalade) should be sought.  

Protein

Although essential for muscle growth and development, in the moments before the event, it should be consumed in moderation as the main goal of this meal is to increase the energy levels available to spare during the competition. The use of higher volumes of protein is preferable after the competition to contribute to muscle recovery and contribute to the repair of tissue damage caused by the demands of the sport.
Above all, knowing well the tolerance of the foods used in competitive seasons allows for better results in the fulfilment of the food plan, ensuring the suitability to individual needs.   Nutritionist, Jacinta Mendes 3341N

Benefits of Physical Exercise

Regular physical exercise brings numerous benefits to people’s health, such as: reducing the risk of cardiovascular diseases; controlling blood glucose levels and protecting against the development of Type II Diabetes; reducing blood pressure; improving mobility and maintaining muscle and bone health; preserving mental health, reducing the risk of depression, dementia and improving sleep patterns, self-esteem and well-being; among others.
Gastrointestinal health is another benefit found in regular physical activity. However, in certain situations, especially in endurance sports, some intestinal symptoms and changes can be identified. Nausea, vomiting, heartburn, gastro-oesophageal reflux, diarrhoea and flatulence are some of the symptoms reported by this group of athletes. The appearance of each sign is uncertain and is influenced by the type, duration and intensity of the exercise and the diet prior to the sports practice.
If the athlete has a history of gastrointestinal changes, this clinical picture also tends to worsen with the increase in the intensity of physical exercise. In the remaining portion of athletes, these symptoms are not harmful to health in the long term, but their appearance may compromise physical performance, either in preparation moments or during the competition itself, leading the athlete to decrease their physical performance and to feel changes in recovery after the exercise.
With many factors influencing the development and occurrence of these symptoms, diet is one of those that shows equal importance in minimising this situation. Therefore, essential nutrients such as fibre, fat and protein should be taken into consideration in the meals prior to the sports event.  

Fibre

Fibre is a carbohydrate not digested by the body, its benefits being intrinsically linked to gastrointestinal health. Its main functions are: maintaining a healthy intestinal microbiota; promoting intestinal function by increasing the volume and transit of stools; avoiding hyperglycaemia after meals; and contributing to prolonged satiety.
With these benefits, the main food sources of fibre should be present in the diet of any person (athlete or not). In the case of an athlete, who is having a meal prior to a sports event, foods with a high content of fibre should be avoided, as they slow down the whole digestive process and may develop the previously mentioned symptoms.
Therefore, legumes (beans, chickpeas, lentils, broad beans), leafy vegetables (cabbage, spinach, etc.) and some whole grain cereals (whole grain rice and pasta) should be avoided at these times to ensure better gastrointestinal functioning and to maintain physical performance.  

Fat and Protein

Although essential to the body function, development and maintenance of muscle mass of any athlete, food sources of these two macronutrients are difficult to digest. And since the body, during sports practice, directs the blood flow to the limbs or muscle groups used, the whole digestive process becomes even more limited.
Even so, even with some caution in the choice of foods, the ideal is to ensure that the inclusion of some of these foods is made with due anticipation to the beginning of the competition and avoid that on that day foods that do not belong in the athlete’s eating habits are included.
This group includes foods such as dairy products (rich in casein), oleaginous fruits (walnuts, almonds, peanuts and their derivatives), sauces rich in fat (mayonnaise and cream), red meat and fatty fish (because of their high content of protein and simultaneous of fat).   Nutritionist, Jacinta Mendes 3341N

In any diet, if it is not well planned and adjusted to individual needs, there is the risk of developing deficiencies and/or needs in certain nutritional parameters. A vegetarian diet is, like other examples, an eating pattern that needs such care in order to ensure long-term health maintenance.

In a vegetarian diet, some of the nutrients that need the most attention are:
– Protein
– Omega-3
– Vitamin D
– Vitamin B12
– Iron
– Calcium

Protein

It is one of the main macronutrients and, as in any other food style, in must also be present in a vegetarian diet. Its main functions are contributing to the development and maintenance of muscle tissue and the immunological system. These are some of the reasons why its consumption should be adequate and balanced.
Proteins are composed of a certain set of amino acids and can be divided into two groups: high biological value (HBV) proteins (mostly in animal-based foods) and low biological value (LBV) proteins (plant-based foods). HBV proteins contain all the essential amino acids, while LBV proteins do not. This does not mean that plant-based proteins are inferior, they just need to be well combined to ensure that the essential amino acids profile is achieved.
Sources:
– Legumes (beans, chickpeas, peas, lentils, broad beans) and their derivatives (tofu, tempeh, soy drink)
– Oleaginous fruits (walnuts, almonds), seeds (pumpkin, flaxseed) and their derivatives (peanut butter)
– Cereals (rice, oats, quinoa, corn) and their derivatives (pasta, bread, seitan)

Omega-3

It is polyunsaturated fatty acid which is essential for the organism, and it can only be obtained through the diet, as our body is not able to produce it. Its deficiency increases the risk of cardiac diseases (such as strokes and arrhythmia, the formation of atherosclerotic plaques, uncontrolled triglyceride levels and increased blood pressure), neurological alterations, cognitive decline, learning difficulties and changes in visual health.
In plant-based foods, Omega-3 is in the form of Alpha-Linolenic acid (ALA), which is converted through enzymatic processes into Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). This process can be affected by a high consumption of Omega-6, present in vegetable oils, fried and processed foods.
Sources:
– Flaxseed oil and seeds (crushed), chia seeds
– Walnuts
– Supplementation is a possibility

Vitamin D

Vitamin D is the only vitamin that our organism can synthesise when exposed to sunlight. This vitamin’s main function is to maintain Calcium levels in the blood, promoting the absorption of Calcium and Phosphorus in the intestine and bone reabsorption of Calcium. Therefore, it is one of the main vehicles for maintaining good bone health, preventing rickets in children and osteoporosis, as well as normal muscle function of the immune system.
Although it is more available in animal-based foods, vegetarians should choose fortified foods to ensure that adequate levels of this vitamin are achieved.
Sources:
– Sun exposure
– Fortified foods (vegetable drinks and creams, cereals, bread)
– Supplementation is a possibility.

Vitamin B12

A vitamin that is not synthesised by animals or plants, but by microorganisms such as bacteria and fungi, and acquired by some beings by the production of intestinal microbiota, so achieving the adequate levels to meet the needs requires the consumption of foods containing it. Its main functions are the formation of blood cells, DNA synthesis and the maintenance of the nervous system.
Present almost exclusively in plant-based products. To ensure that a vegetarian gets what they need, they should prefer fortified foods and supplementation is a way to follow in most cases, always according to medical recommendation.
Sources:
– Fortified foods (vegetable drinks, nutritional yeast, breakfast cereals)
– Supplementation.

Iron

It is a mineral that constitutes haemoglobin and myoglobin, contributing to the transport of oxygen to tissues and muscles. It contributes to the growth, development and normal cellular function. The deficiency of this mineral leads to the development of anaemia, which presents as its main symptoms: gastrointestinal disturbances, impaired cognitive and immune function and alteration in the body’s ability to function properly.
Iron exists in two forms: heme iron (present exclusively in animal products) and non-heme iron (in animal and plant products). Non-heme iron has a lower absorption rate than heme iron, however in a vegetarian this does not mean that levels are not achieved, only that the needs are increased compared to an omnivore individual. To promote a greater absorption of Iron, meals rich in Iron should also include foods rich in Vitamin C.
Sources:
– Legumes (lupins, beans, lentils, chickpeas)
– Seeds (sesame, hemp, pumpkin)
– Whole-grain cereals (wholemeal rye bread, whole-wheat bread, corn, whole-wheat cereals)
– Vegetables (spinach).

Calcium

It is the mineral that the body contains and for that reason is the one that we need the most. It is located mainly in the bones and teeth, being intrinsically linked to the good functioning of bone health. Beside this function, it contributes and is essential for muscle contraction, nerve function, blood clotting and regulation of cellular metabolism
As previously mentioned, Calcium needs Vitamin D to be absorbed and to fulfil its functions without compromising the organism. Although plant products contain less Calcium than animal products, it still is possible to obtain adequate amounts with good food choices.
Sources:
– Dark green vegetables [watercress (raw), kale, turnip greens, spinach, broccoli]
– Seeds (sesame, chia)
– Dried fruit (dried figs)
– Legumes (soy) and their derivatives (tofu prepared with Calcium sulphate)
– Fortified soy-based drinks and yogurts (soy drink)  Nutritionist, Jacinta Mendes
3341N

Alcoholic beverages

Alcoholic beverages are the result of the fermentation of sugars naturally present in plant products, such as fruits and/or cereals, caused by yeast. They can be categorised as fermented beverages – obtained through the alcoholic fermentation of sugary juices; or distilled beverages – resulting from the distillation of the alcohol produced during fermentation.
These are substances with psychoactive effects, socially accepted, with a strong cultural bond which cause changes in the central nervous system, changing immediately the behaviour of the consumer.
In nutrition, when the subject is alcoholic beverages, in a first instance the question arises about caloric volume and alcohol content that each beverage contains. In the sports area, the caloric value is important, but it is equally relevant to know the impact that alcohol has on the body, both immediately and after its consumption.
The negative impact of alcohol consumption has been widely studied and has been proven to change and damage neural function, metabolism, cardiovascular system, thermoregulation, maintenance of body composition and possible nutritional deficiencies. All these functions may affect the athlete’s muscular performance and recovery.
The effects caused by alcohol consumption may vary according to genetic factors, gender, body composition, nutritional state of the individual and the amount consumed.

Consumption prior to a sports event

The most immediate impact of the consumption of any alcoholic beverage is the reduction of the central nervous system. The most visible being the impairment of motor coordination and balance, reaction time and decision-making, increasing the risk of injuries.
Due to changes in aerobic performance, endurance may also be impaired, decreasing gluconeogenesis and increasing lactate levels. In addition to the changes in metabolism, resorting to alcohol instead of carbohydrates and/or lipids as the main sources of energy.

Consumption after a sports event

For muscle recovery, it is important to ensure the recovery of the glycogen levels, rehydration, recovery of body electrolyte levels and stimulation of muscle protein synthesis.
In this period, alcohol consumption delays all muscle recovery. Alcohol is a diuretic and as such delays the process of stabilising the body’s hydration levels, especially when the alcohol content is over 4%.

Nutritional impact

Alcohol provides 7 kcal per gram. However, its consumption is not isolated, since the athlete has other food sources rich in sugar and/or fats in their diet. As mentioned, the metabolism changes with alcohol consumption, thus the adequate use of the caloric value from other foods will be influenced by the athlete’s food style, which is often very demanding.
When consumed in excess, alcohol can also cause changes in the absorption of certain micronutrients, such as Vitamin B12, Vitamin D and Vitamin B6, compromising health, muscle growth and physical performance.
Although the effects of alcohol may have an individual component, its consumption has several negative effects and for this very reason, its consumption should be avoided, especially during the season of increased physical exercise.   Nutritionist, Jacinta Mendes 3341N