Food Composition for 75k Trail Runners
At Saturday, our core mission is to elevate athletic performance through the strategic optimization of nutrition. An integral part of this strategy includes a thorough comprehension of food composition, which takes into account digestibility, nutrient bioavailability, and the density of essential nutrients. While food composition may not be the paramount factor in athletic performance, it plays a substantial role in influencing an athlete's nutritional wellbeing and metabolic efficiency, particularly in challenging activities like 75k trail running.
Proteins: Evaluating Quality and Digestibility
When it comes to proteins, the evaluation of their quality and digestibility is critical. The quality of a protein is largely decided by the variety and ratios of amino acids it contains. Out of the 20 amino acids, 11 are produced within the body (non-essential), while the remaining 9 (essential) must be supplied externally through diet. Proteins are categorized as either complete or incomplete, based on the presence or absence of all essential amino acids, respectively. However, a thoughtful pairing of multiple incomplete proteins can form a complementary protein that meets the essential amino acid requirement. Foods like chicken, beef, and fish are examples of complete proteins, whereas beans and nuts, while being incomplete proteins, can be paired to yield a complete amino acid profile.
Protein digestibility, which signifies the proportion of ingested protein that is absorbed and utilized by the body, is another important consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers a standardized measure of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-based proteins typically score high on the PDCAAS, indicating superior digestibility and quality. Conversely, plant-based proteins show lower digestibility, mainly due to the presence of cellulose—an indigestible component of plant cell walls—that prevents complete protein absorption. In light of this, we recommend that a significant portion of protein intake comes from animal sources, given their exemplary quality and digestibility.
Carbohydrates: Analyzing Digestion Speed and Nutrient Density
The assessment of carbohydrate quality rests on two parameters: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a guide. It gauges the speed of carbohydrate digestion and absorption into the bloodstream, with quick-digesting sources causing an immediate rise in blood sugar and hence higher GI scores. Conversely, slow-digesting sources lead to a steady increase, yielding lower GI scores.
The GI is crucial for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, typically carry additional health benefits including fiber, micronutrients, and phytochemicals. In contrast, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training ensures an immediate supply of glucose while minimizing gastrointestinal discomfort. A helpful guideline is that the further from training you are, the lower your carbohydrate's GI should be.
Fats: Recognizing the Types
Fat quality is primarily dictated by its classification: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are a crucial component of macronutrients, their contribution to athletic performance is relatively moderate, serving primarily for health sustenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats, while limiting or entirely avoiding trans fats due to their potential negative impacts on health. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Saturated fats can be sourced from animal products like butter and cheese.
Conclusion
In conclusion, while food composition might not be the foremost determinant of athletic performance, its significance is indisputable. A nuanced understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on their nutrient density, and the ability to differentiate between different types of fats collectively empower athletes to make enlightened dietary decisions. These choices not only enhance performance but also contribute significantly to an athlete's overall health and wellness.
