Food Composition for 100k Trail Runners

At Saturday, our principal objective is to bolster athletic performance through the strategic optimization of nutrition. An essential aspect of this strategy involves a comprehensive understanding of food composition, taking into account digestibility, nutrient bioavailability, and the concentration of essential nutrients. Although food composition may not be the chief influence on athletic performance, it plays a significant role in defining an athlete's nutritional wellness and metabolic effectiveness, especially in high endurance activities like 100k trail running.

Proteins: Understanding Quality and Digestibility

When discussing proteins, understanding their quality and digestibility is essential. The quality of a protein is largely determined by the mixture and balance of amino acids it contains. Out of the 20 amino acids, 11 are produced by the body (non-essential), while the remaining 9 (essential) must be supplied through the diet. Proteins are identified as either complete or incomplete, based on the presence or absence of all essential amino acids, respectively. However, an intentional combination of several incomplete proteins can form a complete protein that satisfies the essential amino acid requirement. Foods like chicken, beef, and fish are examples of complete proteins, while beans and nuts, being incomplete proteins, can be paired to provide a complete amino acid profile.

Protein digestibility, which represents the portion of consumed protein that is absorbed and used by the body, is another important factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a reliable measure of protein digestibility, assessed on a scale from 0 to 1.0. Animal-based proteins generally have high PDCAAS scores, indicating superior digestibility and quality. In contrast, plant-based proteins demonstrate lower digestibility, mainly because of the presence of cellulose—an indigestible component of plant cell walls—that inhibits complete protein absorption. Given this, we suggest that a substantial part of protein intake should come from animal sources due to their excellent quality and digestibility.

Carbohydrates: Recognizing Digestion Speed and Nutrient Density

The assessment of carbohydrates depends on two factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a standard. It evaluates the rate of carbohydrate digestion and absorption into the bloodstream, with quick-digesting sources causing a rapid increase in blood sugar, leading to higher GI scores. In contrast, slow-digesting sources result in a steady rise, yielding lower GI scores.

The GI is vital for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often carry additional health benefits, including fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training ensures a quick 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: Distinguishing the Categories

Fat quality is primarily determined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are a vital part of macronutrients, their contribution to athletic performance is relatively limited, serving primarily for health maintenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats while limiting or entirely avoiding trans fats due to their potential harmful effects 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 obtained from animal products like butter and cheese.

Conclusion

In conclusion, while food composition might not be the primary determinant of athletic performance, its importance is unquestionable. A detailed 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 enable athletes to make informed dietary decisions. These choices not only heighten performance but also significantly contribute to an athlete's overall health and wellbeing.