Nutrition

Been reading up on nutrition.

There are just some notes, more for me than for you guys.

"For many, the idea of managing one's diet to maximise physical performance is just that - an idea. There are plenty of people who talk about the need to eat healthy, to keep hydrated, to avoid junkfood...and then ignore their own advice as soon as it becomes inconvenient to take it. This is the sign of someone who either does not train properly or is destined for a short and injury laden career. Not Good" Dan Edwards - "Eat and Run"


- Mixing too many carbs and too much protein in a single meal can make you feel overly full due to the body's inability to digest it at the same time

PROTEIN

- Essential to have a good amount for muscle development
- Approx. 1gm per KG of body weight
- Turkey/fish/chicken
- Beef is good but too much red meat can be bad (cholesterol) - eat with garlic
- Beef also contains elements for healthy joints (? need backup for this)

CARBOHYDRATES

- Glycogen is a carb. Glycogen is used for prolonged exercise
- Glycogen stores mainly in the lived and muscle tissue
- Restore glycogen stores immediately after exercise or after waking up
- Sources: Pasta, Oats (porridge), brown rice
- Oats and rice also remove toxins (need backup)
- Sources: Fruit, beans, lentils, pulses (legumes such as chickpeas)
- Pulses are better (low salt+sugar and easier for body to breakdown
- Chickpeas = awesome
- Chickpea make up roughly 23% protein, 64% carbs, 5% fat, 6% fiber + other stuff
-Beans, lentils, pulses = low GI


FAT
- Cheese, milk
- Fatty acids for joint mobility, brain and eye function

FOR JOINTS

Glucosamine
Chondroitin
Cod Liver Oil


TRAVEL FOOD WHILE TRAINING

- Seeds (pumpkin + sunflower) for fatty acids omega 3 + 6, protein and minerals.
- dried fruit for carbs
- *****Goji Berries***** Awesome Antioxidants (about 10 will be sweeeet)
- Fresh fruit (esp. bananas, oranges, apples)


HYDRATION

Drink water.
and drink lots of it.


DAILY DIET EXAMPLE

Breakfast:
Porridge
Hand full of pumpkin seeds, sunflower seeds, dried apricots and a spoonful of peanut butter
Glass of water while preparing
Glass of fresh juice as you eat

Juice: 0.5 cup of milk, spoon of yogurt, handful of frozen strawberries, 1 passion fruit, 1 or 2 teaspoons of wheatgerm, 1 teaspoon of honey.

Mid-Morning Snack
Unsalted Nuts
Fresh or dried fruit
Water

Lunch
Chicken/turkey/fish with/in salad (lettuce, tomatoes, onions, olives, etc)
Water

Mid-Afternoon Snack
Fruit and nuts again,
If training add some protein, chicken and rice perhaps.
Water.

Dinner
Carbs + Protein
Tuna Jacket potatoes or;
Tuna bake (pasta dish) or;
Beef Curry and rice.




BREAKFAST IDEAS
- Porridge with banana, seeds, etc.
- Chick pea salad/dish
- Baked Beans + seeds
- Rice/pasta dish
- Low GI fruit such as apple, banana, dried apricot, cherries, grapefruit, grapes, strawberries, kiwifruit (these need checking)
- Fresh Fruit juice (like above)
- Muesli + banana/Low GI fruit


LUNCH IDEAS
- Chicken/Turkey and salad
- Chicken/turkey sandwich
- Sushi
- Grilled/raw fish + salad
- Seeds + fruit
- Chicken Pasta


DINNER IDEAS
(dependant on training)
- Beef/turkey/chicken/fish + pasta
- Tuna bake
- Fish + potato
- Steamed veggies + beef (or other meat)
- Chickpea salad + chicken/fish




Information from;

Dan Edwards, "Eat and Run", Parkour Generations, http://parkourgenerations.com/articles.php?id_cat=3&idart=20

"GI Value of Fruit", http://carbs-information.com/gi-value-fruit.htm

and various other sources I didn't take note of.