THE NEED FOR CARBOHYDRATESCarbohydrates are essential for fueling an active lifestyle. Carbohydrates break down into glucose, which is then used by your lactic acid and aerobic energy systems. Foods such as bread, rice, pasta, fruit and vegetables all provide varying amounts of carbohydrate which are then broken down to power your muscles through your Parkour practices. Unrefined, slow-releasing low glycemic index carbs are best for providing a sustained release of energy, whereas quick-burning, fast-acting simple carbs are ideal just before or just after working out.
According to nutritionist Anita Bean, author of "The Complete Guide to Sports Nutrition," if you engage in one hour or more of vigorous physical activity a day you need around 6 to 7 g of carbohydrate per kilogram of body weight--or 0.21 to 0.25 oz. of carbs per 2.2 lbs. of body weight. Insufficient dietary carbohydrates may result in fatigue during practice.
DIETARY FATSFat is the primary fuel used during low level aerobic activity such as walking or jogging. As your workout intensity increases, so does your need for carbohydrates. Parkour practices may be as short as a few minutes or last as long as several hours. The longer your practice, the greater your reliance on fat for fuel will be. Because fat is very calorie dense, containing 9 calories per gram, a small amount goes a long way. Most nutritional experts agree that healthy adults and hard training athletes alike should derive between 20 to 30 percent of total energy intake from fat.
Although fat is an important energy source, eating too much fat can lead to increased body fat storage, especially if combined with a high-carbohydrate diet. Try to get the majority of your fats from healthy sources such as nuts, fish and plant oils, rather than processed foods.
PROTEINProtein is essential for growth and repair of muscles. Parkour is physically demanding and can take a lot out of your body. Adequate protein consumption is essential for putting back into your body what Parkour takes out. You can get protein from eggs, dairy, meat, fish, poultry, nuts, soy and tofu. If you are involved in regular vigorous exercise, such as Parkour or gym workouts, aim to consume around 1.5 to 2 g per kilogram of body weight--or 0.05 to 0.07 oz. per 2.2 lb. of body weight. You can also use supplements such as whey protein to boost your protein intake if you find it difficult to consume enough protein-rich food.
VITAMINS AND MINERALSVitamins and minerals are essentially the spark plugs that initiate every chemical reaction in your body. Insufficient spark plugs mean fewer and slower reactions. Vitamins and minerals, obtained from the food you eat, are necessary for both physical health and performance. Eat a wide variety of natural fruits, vegetables and whole grains to ensure you are getting enough vitamins and minerals, and consider adding a vitamin and mineral supplement to your daily diet.