THE TRACEUR DIET IMPROVE YOUR DIET, IMPROVE YOUR PERFORMANCE

THE TRACEUR DIET
IMPROVE YOUR DIET, IMPROVE YOUR PERFORMANCE
by
WillWayland
Why is diet so important?

Traceurs make efforts through training, conditioning, and practice to improve performance. A critical link in this process is proper nutrition.

Improper nutrition can not only hinder performance, but is a detriment to overall physical health. The macronutrients (water, carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) can all have major implications if low or deficient.

Parkour raises numerous energy issues, such as body weight maintenance, proper nutrition before and after training.

So how do we need to eat for parkour?. Lets take a look at what parkour is on a physiological level.

Parkour is characterized by high-intensity anaerobic activity interspersed with sub-maximal aerobic work. Traceurs need to rapidly generate muscular force in a quick series of movements.

Aerobic endurance is required to assist with recovery between bursts of high-intensity activity and to support performance through several different movements.

In parkour the traceur must move his body as fast and as explosively as possible during play, carrying unnecessary weight is costly energy expenditure so staying lean is important.

Another problem with traceurs is that they tend too over train and under eat, leaving them listless, tired, sleep deprived and increasingly prone too injury. With this in mind the traceur will get the most out of each training session if they are adequately fueled and hydrated.

STARTING WITH THE BASICS
Dr John Berardi outlines 7 simple habits for anyone to adhere to for a good diet.

GOOD DIET HABITS
HABIT 1	Eat every 2-3 hours
HABIT 2	Eat complete, lean protein with each feeding opportunity
HABIT 3	Eat vegetables with each feeding opportunity
HABIT 4	Eat veggies/fruits with any meal. Eat "other carbs" only after exercise
HABIT 5	Eat healthy fats daily
HABIT 6	Don't drink beverages (soda, beer, etc.) with more than 0 calories
HABIT 7	Eat whole foods whenever possible

I love these guide lines and they’ve served my athletes and myself well.

THE MACRONUTRIENTS
Making up the largest portion these in the right ratio are key to nutritional success

Protein
Most foods contain at least some protein. Good sources of protein include nuts and seeds, pulses, lean beef, chicken/turkey, oily fish, free-range eggs and some dairy products (milk, cheese and yogurt).
You need 1.4-2.0g per kg of Bodyweight daily to help build muscle!

Carbohydrates
Carbohydrates and creatine-phosphate (CP) are the main fuel source used by the body's cells to replenish adenosine triphosphate (ATP) stores during moderate to intense activities. Good sources of carbs are oats/cereals/grains, potatoes/yams, fresh vegetables and fruit.

Fats
Fats are a more abundant source of energy, requiring more oxygen to use up, certain dietary fats are needed for normal organ function, essential fatty padding, nervous system function and other essential uses, thus called essential fatty acids.

These come from fish oil capsules, oily fish such as mackerel, sardines, kippers etc also from nuts and some dairy produce.

The focus of the overall eating plan should be nutritious carbohydrate-rich foods such as brown pasta, brown rice, whole grain bread, fruit, and flavoured dairy products which will provide the muscles with their training fuel.

Moderate amounts of low-fat protein sources such as lean meat, lean poultry, fish, eggs and vegetarian sources should be added to these foods to balance the meal, as well as additional fruit and vegetables to provide vitamin and minerals.

THE SAMPLE DAY
This is an example day’s worth of food for an entire day, we are looking at multiple smaller meals during the course of a day.

Those who eat with their family in the evening, meal number five sits in there quite well for this purpose.

Remember this is just an example and not set in stone, some days you might be busy and have to give up one or two meals, that’s life.

THE SAMPLE DAY
MEAL 1 7:00am	Bowl of cereal (eg muesli or oats) with low fat milk. Protein shake {3 scoops (30-45grams)of protein powder, 1 banana, low fat milk, blended} If you can't afford protein powder. Scrambled eggs with turkey sausages
MEAL 2 10:30am	Protein shake {3 scoops (30-45grams) of protein powder, 1 banana, low fat milk, blended} / Sandwich consisting for turkey/chicken and fresh salad
MEAL 3 1:00pm	Serve of solid protein, eg beef or chicken or fish, with vegetables or rice, piece of fruit, eg apple or orange, Large sandwich with the previous included
MEAL 4 4:00pm	Post work out on training day Protein shake {3 scoops (30-45grams) of protein powder, 1 banana, low fat milk, blended}
MEAL 5 6:00pm	Serve of solid protein, eg beef or chicken or fish, with vegetables or brown rice, fruit salad
MEAL 6 9:00pm	Protein shake {3 scoops (30-45grams) of protein powder, 1 banana, low fat milk, blended} / Cottage Cheese or selection of low fat cheese
MEAL 7	Optional Before Bed Protein shake {3 scoops (30-45grams) of protein powder, low fat milk, blended}
DRINK AT LEAST 2 LITRES OF WATER THROUGHOUT THE DAY