Food Composition for 50k Trail Runners
At Saturday, our primary aim is to amplify athletic performance through the strategic optimization of nutrition. An essential part of this approach includes a profound understanding of food composition, encompassing digestibility, nutrient bioavailability, and the density of essential nutrients. While food composition may not be the predominant influence on athletic performance, it has a significant impact on an athlete's nutritional status and metabolic proficiency, especially in demanding activities like 50k trail running.
Proteins: Gauging Quality and Digestibility
When considering proteins, it's essential to gauge their quality and digestibility. A protein's quality is primarily determined by the assortment and balance of amino acids it encompasses. Among the 20 amino acids, 11 are internally produced (non-essential), while the remaining 9 (essential) must be introduced through dietary intake. Proteins are categorized as either complete or incomplete, based on whether they contain all the essential amino acids. However, an intentional combination of multiple incomplete proteins can form a composite protein that satisfies the essential amino acid requirement. Foods like chicken, beef, and fish are examples of complete proteins, whereas beans and nuts, despite being incomplete proteins, can be paired to create a full amino acid profile.
Protein digestibility, representing the proportion of consumed protein that is absorbed and used by the body, is another critical aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a standardized measure of protein digestibility, rated on a scale from 0 to 1.0. Animal-based proteins usually attain high PDCAAS scores, indicating superior digestibility and quality. On the other hand, plant-based proteins exhibit lower digestibility, mainly due to the presence of cellulose—an indigestible component of plant cell walls—that hinders complete protein absorption. Given this, we advocate for a sizable proportion of protein intake to be derived from animal sources, given their high quality and digestibility.
Carbohydrates: Determining Digestion Speed and Nutrient Density
The quality of carbohydrates hinges on two factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a reference. It measures the speed of carbohydrate digestion and absorption into the bloodstream, with fast-digesting sources causing a quick spike in blood sugar and hence higher GI scores. Conversely, slow-digesting sources result in a steady increase, thus lower GI scores.
The GI is critical for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, generally come with additional health benefits such as fiber, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training ensures a rapid supply of glucose while minimizing gastrointestinal discomfort. A useful guideline to remember is that the further from training you are, the lower your carbohydrate's GI should be.
Fats: Identifying the Categories
Fat quality is mainly defined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Although fats are a key part of macronutrients, their contribution to athletic performance is relatively minor, with their primary role being health maintenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats, while limiting or completely avoiding trans fats due to their potential negative effects on health. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds provide polyunsaturated fats. Saturated fats can be found in animal products like butter and cheese.
Conclusion
In conclusion, while food composition might not be the leading factor in athletic performance, its role is far from insignificant. A nuanced understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on their nutrient density, and the ability to distinguish between different types of fats collectively enable athletes to make informed dietary decisions. These choices not only bolster performance but also significantly contribute to an athlete's overall health and vitality.
