Food Composition for Badlands Ultramarathon

At Saturday, we dedicate our efforts to improving athletic performance through the strategic optimization of nutrition. A fundamental element of this strategy entails a comprehensive understanding of food composition, comprising digestibility, nutrient bioavailability, and essential nutrient concentrations. Although food composition might not be the dominant factor in athletic performance, it has a significant impact on an athlete's nutritional health and metabolic efficiency, particularly for grueling endurance events like the Badlands Ultramarathon.

Proteins: Analyzing Digestibility and Quality

In assessing proteins, it's crucial to focus on their digestibility and quality. A protein's quality is primarily dictated by the assortment and balance of amino acids it encompasses. Out of the 20 amino acids, 11 are endogenously produced (non-essential), whereas the remaining 9 (essential) need to be introduced externally via diet. Proteins are identified as either complete or incomplete, depending on whether they contain all the essential amino acids. Nonetheless, a strategic combination of several incomplete proteins can form a composite protein, fulfilling the requirement for all essential amino acids. Foods such as chicken, beef, and fish are examples of complete proteins, while beans and nuts are incomplete proteins but can be paired to form a comprehensive amino acid profile.

Protein digestibility, defined as the proportion of ingested protein that is absorbed and used by the body, is another vital consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an objective measurement of protein digestibility, with a scale ranging from 0 to 1.0. Animal-based proteins typically register high PDCAAS scores, signifying superior digestibility and quality. On the other hand, plant-based proteins show decreased digestibility, mainly due to cellulose—an indigestible component of plant cell walls—that obstructs complete protein absorption. Hence, we endorse a considerable proportion of protein intake from animal sources for their remarkable quality and digestibility.

Carbohydrates: Interpreting Digestion Speed and Nutrient Concentration

Evaluating carbohydrate quality depends on two parameters: digestion speed and nutrient concentration. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), provides a standard measurement. It gauges the digestion rate and absorption of carbohydrates into the bloodstream, with quick-digesting sources leading to a rapid blood sugar rise and higher GI scores. In contrast, slower-digesting sources result in a steady increase and lower GI scores.

The GI holds relevance for both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often carry additional health benefits, including fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, like sugar, during training guarantees a swift glucose supply while reducing gastrointestinal disturbances. A practical guideline to follow is that the farther from training you are, the lower your carbohydrate's GI should be.

Fats: Differentiating the Categories

Fat quality is mainly defined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Even though fats are essential macronutrients, their contribution to athletic performance is relatively modest, with their key function being health sustenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats, while restricting or completely avoiding trans fats due to their potential health hazards. Foods such as avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds provide polyunsaturated fats. Animal products like butter and cheese are sources of saturated fats.

Conclusion

In summary, while food composition might not be the leading factor in athletic performance, its role is substantial. A sophisticated understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on nutrient concentration, and the capability to differentiate between fat types collectively enable athletes to make knowledgeable dietary decisions. These choices not only enhance performance but also significantly contribute to an athlete's overall health and longevity.