Food Composition for Badwater Ultramarathon

At Saturday, we're devoted to boosting athletic performance by strategically optimizing nutrition. A crucial component of this strategy is a thorough understanding of food composition, including digestibility, bioavailability of nutrients, and the concentration of essential nutrients. While food composition may not be the foremost factor in athletic performance, it plays a significant role in determining an athlete's nutritional well-being and metabolic efficiency, particularly for extreme endurance events like the Badwater Ultramarathon.

Proteins: Evaluating Digestibility and Quality

When examining proteins, it's essential to focus on digestibility and quality. A protein's quality is primarily influenced by the range and balance of amino acids it encompasses. Of the 20 amino acids, 11 can be synthesized internally (non-essential), while the remaining 9 (essential) must be procured through diet. Proteins are defined as either complete or incomplete, based on their content of all essential amino acids. However, strategic combination of multiple incomplete proteins can create a compound protein that fulfills the essential amino acid requirement. Complete proteins, offering all essential amino acids, include foods like chicken, beef, and fish, while beans and nuts are incomplete proteins but can be paired to offer a comprehensive amino acid profile.

Protein digestibility, which measures the proportion of consumed protein that is absorbed and utilized by the body, is another critical consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is an objective metric of protein digestibility, rated on a scale of 0 to 1.0. Animal-derived proteins generally score high on the PDCAAS, reflecting superior digestibility and quality. In contrast, plant-based proteins exhibit lower digestibility, primarily due to cellulose, an indigestible component of plant cell walls, which impedes complete protein absorption. Hence, we advocate for a substantial proportion of protein to come from animal sources due to their excellent quality and digestibility.

Carbohydrates: Distinguishing Digestion Speed and Nutrient Density

The appraisal of carbohydrate quality hinges on two elements: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a reference. It assesses the speed of carbohydrate digestion and absorption into the bloodstream, with fast-digesting sources resulting in a rapid surge in blood sugar levels, and consequently, higher GI scores. Slow-digesting sources lead to a gradual increase, resulting in lower GI scores.

The GI is significant for both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, usually offer additional health benefits, including fiber, micronutrients, and phytochemicals. However, for athletic performance, consuming high-GI carbohydrates like sugar during training ensures a quick glucose supply while minimizing gastrointestinal discomfort. The general rule is that the further from training you are, the lower GI your carbohydrates should be.

Fats: Classifying the Types

Fat quality is primarily characterized by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being crucial macronutrients, their contribution to athletic performance is relatively subdued, with their primary role being health maintenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats, while minimizing or eliminating trans fats due to their potential negative health impacts. Foods like avocados, nuts, and olive oil are abundant in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Saturated fats can be found in animal products like butter and cheese.

Conclusion

To conclude, while food composition might not be the primary determinant of athletic performance, its significance is undeniable. A profound understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on nutrient density, and the capacity to distinguish between fat types collectively enable athletes to make informed dietary decisions. These choices not only improve performance but also contribute significantly to an athlete's overall health and longevity.