Food Composition for Athletes
At Saturday, we focus on enhancing athletic performance through the strategic optimization of nutrition. A key part of this strategy involves a deep understanding of food composition, which includes digestibility, bioavailability, and the concentration of essential nutrients. Even though food composition may not be the main driver of athletic performance, it plays a crucial role in shaping an athlete's nutritional health and metabolic efficiency.
Proteins: Assessing Quality and Digestibility
The evaluation of proteins necessitates a focus on their quality and digestibility. The quality of a protein is principally determined by the array and proportions of amino acids it harbors. Out of the 20 amino acids, 11 are endogenously synthesized (non-essential), while the remaining 9 (essential) need to be externally supplied through dietary intake. Proteins are classified as either complete or incomplete based on the presence or absence of all the essential amino acids, respectively. However, strategic pairing of multiple incomplete proteins can result in a complementary protein that collectively fulfills the essential amino acid requirement. Foods such as chicken, beef, and fish are examples of complete proteins providing all essential amino acids. In contrast, beans and nuts are incomplete proteins but can be combined to yield a full amino acid profile.
Digestibility of a protein, a measure of the proportion of ingested protein that is absorbed and utilized by the body, is another key aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides an objective assessment of protein digestibility, evaluated on a scale ranging from 0 to 1.0. Animal-derived products typically achieve high PDCAAS scores, indicating superior digestibility and quality. Conversely, plant-based proteins face reduced digestibility, primarily attributable to the presence of cellulose—an indigestible constituent of plant cell walls—which impedes complete protein absorption. Given these findings, we advocate for a significant proportion of protein to be derived from animal sources due to their exceptional quality and digestibility.
Carbohydrates: Understanding Digestion Time and Nutrient Density
Determining the quality of carbohydrates hinges on two factors: digestion time and nutrient density. The Glycemic Index (GI), a scale ranging from 0 (lowest) to 100 (highest), serves as the benchmark. It measures the digestion speed and absorption of carbohydrates into the bloodstream, with quick-digesting sources causing a swift blood sugar spike, resulting in higher GI values. In contrast, slow-digesting sources result in a more gradual increase and lower GI values.
The GI is pertinent to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often come with additional health benefits such as fiber content, micronutrients, and phytochemicals. In contrast, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training ensures a rapid glucose supply to the bloodstream while minimizing gastrointestinal distress. While the GI of your carbohydrate intake is influenced by a number of variables, a useful guideline to follow is that the further away from training you are, the lower GI your carbohydrate should be..
Fats: Deciphering the Types
Fat quality is primarily delineated by its class: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Even though fats form an integral part of macronutrients, their contribution to athletic performance is relatively modest, with their primary function being health maintenance. Athletes should prioritize the inclusion of monounsaturated, polyunsaturated, and saturated fats while limiting or completely avoiding trans fats due to their potential adverse effects on health. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds provide polyunsaturated fats. Animal products like butter and cheese offer saturated fats.
Conclusion
In conclusion, while food composition might not be the leading determinant in athletic performance, its contribution is far from negligible. 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 empower athletes to make informed dietary decisions. These choices not only boost performance but also contribute significantly to an athlete's overall health and well-being.
