Food Composition for Crit Race Cyclists

At Saturday, our primary aim is to boost athletic performance through the meticulous optimization of nutrition. This strategy involves an in-depth exploration of food composition, focusing on digestibility, bioavailability, and the abundance of essential nutrients. While food composition may not be the main driver of athletic performance, it holds a key role in defining a crit race cyclist's nutritional health and metabolic efficiency.

Proteins: Evaluating Quality and Digestibility

The assessment of proteins calls for an analysis of their quality and digestibility. Protein quality is essentially determined by the spectrum and balance of amino acids it contains. Out of the 20 amino acids, 11 are internally produced (non-essential), while the remaining 9 (essential) must be obtained through dietary intake. Proteins are categorized as either complete or incomplete, based on the presence or absence of all essential amino acids. However, when various incomplete proteins are strategically paired, they can create a complete protein that satisfies the essential amino acid needs. Foods like chicken, beef, and fish are examples of complete proteins providing all essential amino acids, while beans and nuts, though incomplete proteins individually, can create a full amino acid profile when combined.

Protein digestibility, the proportion of ingested protein that the body can absorb and use, is another significant aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an objective measurement of protein digestibility, graded on a scale from 0 to 1.0. Animal-sourced proteins typically attain high PDCAAS scores, suggesting superior digestibility and quality. In contrast, plant-based proteins often exhibit lower digestibility, primarily due to the presence of cellulose—an indigestible component of plant cell walls—that hinders total protein absorption. Hence, for crit race cyclists, we recommend a major portion of their protein intake to be derived from animal products due to their high quality and digestibility.

Carbohydrates: Determining Digestion Speed and Nutrient Density

The quality of carbohydrates is gauged on two principal elements: digestion speed and nutrient density. The Glycemic Index (GI), a scale ranging from 0 (lowest) to 100 (highest), serves as the standard. It measures the speed of digestion and absorption of carbohydrates into the bloodstream. Quick-digesting sources lead to a rapid blood sugar spike, thus higher GI values, while slow-digesting sources yield a more gradual increase and lower GI values.

The GI is important for both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often come with additional health benefits like fiber content, micronutrients, and phytochemicals. For athletic performance, especially in crit racing, consuming high-GI carbohydrates like sugar during training assures a swift glucose supply to the bloodstream, reducing gastrointestinal discomfort. While your carbohydrate intake's GI can be influenced by many factors, a general guideline for crit race cyclists is that the further from training you are, the lower your carbohydrate's GI should be.

Fats: Understanding the Types

Fat quality is primarily delineated by its class: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Although fats are a fundamental part of macronutrients, their contribution to athletic performance is relatively minor, with their main function being health maintenance. Crit race cyclists should prioritize monounsaturated, polyunsaturated, and saturated fats in their diets, while limiting or completely avoiding trans fats due to their potential health hazards. 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 good sources of saturated fats.

Conclusion

In conclusion, though food composition may not be the leading determinant in crit race cycling performance, its role cannot be overlooked. A thorough understanding of protein quality and digestibility, the strategic timing and selection of carbohydrates based on their nutrient density, and the ability to differentiate between different types of fats enables crit race cyclists to make enlightened dietary choices. These choices not only augment performance but also contribute to the cyclist's overall health and well-being.