Food Composition for Cross Country Runners

At Saturday, our aim is to amplify athletic performance by strategically refining nutrition. An essential aspect of this approach involves an in-depth comprehension of food composition, including attributes such as digestibility, bioavailability, and the content of key nutrients. Even though food composition might not be the primary influencer of athletic performance, it significantly molds a runner's nutritional health and metabolic productivity.

Proteins: Judging Quality and Digestibility

The scrutiny of proteins involves focusing on their quality and digestibility. The quality of a protein primarily lies in its collection and balance of amino acids. Of the 20 amino acids, 11 are internally produced (non-essential), while the other 9 (essential) need to be externally incorporated through dietary intake. Proteins are categorized as complete or incomplete based on the presence or absence of all essential amino acids. Nonetheless, intelligent pairing of several incomplete proteins can create a comprehensive protein that collectively meets the essential amino acid requirement. Foods like chicken, beef, and fish offer complete proteins, while beans and nuts are incomplete proteins that can be paired to form a comprehensive amino acid profile.

Digestibility, or the percentage of consumed protein that the body can absorb and utilize, is another critical aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) gives a quantifiable assessment of protein digestibility, graded on a scale from 0 to 1.0. Animal-based proteins often achieve high PDCAAS scores, indicating exceptional digestibility and quality. On the contrary, plant-based proteins often exhibit decreased digestibility, mainly because of the presence of cellulose—an indigestible part of plant cell walls—that hampers complete protein absorption. Thus, we recommend that a significant share of a runner's protein intake should come from animal sources, given their high quality and digestibility.

Carbohydrates: Deciphering Digestion Time and Nutrient Density

Carbohydrate quality hinges on two factors: digestion time and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as an indicator. It measures how quickly carbohydrates are digested and absorbed into the bloodstream, with rapid-digesting sources leading to a speedy spike in blood sugar levels, resulting in higher GI values. Slow-digesting sources, in contrast, lead to a more gradual increase, resulting in lower GI values.

The GI has relevance to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, usually bring additional health benefits like fiber content, micronutrients, and phytochemicals. However, for cross country runners, consuming high-GI carbohydrates, like sugar, during training ensures a swift glucose supply to the bloodstream while minimizing gastrointestinal distress. As a rule of thumb, the further from training you are, the lower GI your carbohydrate intake should be.

Fats: Classifying the Types

Fat quality is mainly differentiated by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are integral macronutrients, their contribution to athletic performance is quite modest, serving predominantly for health upkeep. Runners should prioritize the inclusion of monounsaturated, polyunsaturated, and saturated fats, while limiting or completely excluding trans fats due to their potentially detrimental health effects. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds provide polyunsaturated fats. Animal-based products like butter and cheese supply saturated fats.

Conclusion

In conclusion, although food composition might not be the main driving force in athletic performance, its contribution should not be overlooked. An in-depth understanding of protein quality and digestibility, careful timing and selection of carbohydrates based on digestion time and nutrient density, and prioritizing the inclusion of healthy fats can significantly impact a cross country runner's nutritional health and metabolic productivity. By strategically refining nutrition through these considerations, athletes can optimize their performance and overall well-being. Therefore, implementing a well-rounded nutrition strategy that takes into account the composition of key nutrients is essential for cross country runners aiming to amplify their athletic abilities.