Food Composition for Berlin Marathon Runners

On Saturday, our mission revolves around boosting the performance of marathon runners by intricately tailoring their nutritional strategies. A crucial facet of this strategy encompasses an extensive knowledge of food composition, with emphasis on aspects like digestibility, bioavailability, and the richness of vital nutrients. While food composition might not be the paramount factor affecting performance, it has a vital role in sculpting a runner's nutritional status and metabolic effectiveness.

Proteins: Grading Quality and Digestibility

Appraising proteins demands a particular focus on their quality and digestibility. The merit of a protein is largely gauged by the assortment and balance of amino acids it comprises. Out of the 20 amino acids, 11 can be synthesized by the body (non-essential), while the other 9 (essential) must be acquired through diet. Proteins are categorized as either complete or incomplete, depending on whether or not they contain all the essential amino acids. Nonetheless, strategic blending of several incomplete proteins can form a complementary protein that satisfies the requirement for essential amino acids. Foods such as poultry, red meat, and seafood are examples of complete proteins, offering all essential amino acids. Conversely, lentils and seeds are incomplete proteins, but when combined, they can deliver a full amino acid profile.

Digestibility of a protein refers to the percentage of consumed protein that is absorbed and used by the body, a vital aspect to consider. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) delivers a quantifiable measure of protein digestibility, assessed on a scale from 0 to 1.0. Products from animals often secure high PDCAAS scores, indicating top-notch digestibility and quality. On the other hand, plant-sourced proteins encounter diminished digestibility, mainly due to the cellulose—a non-digestible component of plant cells—hindering complete protein assimilation. Consequently, we recommend that a substantial part of protein intake should come from animal sources due to their remarkable quality and digestibility.

Carbohydrates: Grasping Digestion Rate and Nutrient Density

Assessing carbohydrate quality depends on two factors: digestion rate and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as the reference point. It gauges the speed of digestion and absorption of carbohydrates into the bloodstream, with rapid-digesting sources leading to a swift increase in blood sugar and higher GI values. Slower-digesting sources result in a gradual rise and lower GI values.

The GI is relevant to both health and athletic performance. Lower GI carbohydrates, such as whole grains and pulses, frequently offer health benefits like fiber, micronutrients, and phytochemicals. Conversely, for athletic performance, ingesting high-GI carbohydrates, like glucose, during exercise guarantees a speedy glucose supply to the bloodstream, reducing gastrointestinal discomfort. Although the GI of your carbohydrate consumption is influenced by numerous factors, a practical rule to follow is that the further from exercise you are, the lower the GI of your carbohydrate should be.

Fats: Unraveling the Types

The quality of fat is predominantly defined by its category: monounsaturated, polyunsaturated (encompassing omega-3 and omega-6), saturated, and trans fats. Despite fats being a critical macronutrient, their contribution to athletic performance is comparatively modest, primarily serving to maintain health. Runners should favor monounsaturated, polyunsaturated, and saturated fats and limit or avoid trans fats due to potential harmful health effects. Foods such as avocados, nuts, and extra virgin olive oil are rich in monounsaturated fats, while oily fish and chia seeds provide polyunsaturated fats. Dairy products like butter and cheese deliver saturated fats.

Conclusion

To conclude, though food composition may not be the principal factor influencing performance, its impact is undeniably significant. A detailed understanding of protein quality and digestibility, smart timing and selection of carbohydrates based on their nutrient density, and the capacity to differentiate among different fat types collectively equip runners to make educated dietary decisions. These choices not only enhance performance but also contribute notably to a runner's overall health and wellness.