Food Composition for Female Cross Country Runners

At Saturday, our ambition is to uplift athletic performance by carefully personalizing nutrition. A key piece of this strategy involves a thorough understanding of food composition, taking into account elements such as digestibility, bioavailability, and the inclusion of vital nutrients. While food composition may not be the main catalyst of athletic performance, it significantly impacts a female runner's nutritional status and metabolic effectiveness.

Proteins: Investigating Quality and Digestibility

When evaluating proteins, their quality and digestibility are of primary interest. The quality of a protein is mostly about its assortment and ratio of amino acids. Among the 20 amino acids, 11 are produced internally (non-essential), while the remaining 9 (essential) need to be externally sourced through dietary intake. Proteins are labeled as either complete or incomplete, depending on whether they contain all essential amino acids. Nevertheless, an intelligent blend of different incomplete proteins can form a composite protein that meets the essential amino acid requirement. Foods like chicken, beef, and fish are sources of complete proteins, whereas beans and nuts, despite being incomplete proteins, can be combined to yield a complete amino acid profile.

Digestibility, which refers to the percentage of ingested protein that the body can absorb and use, is another critical factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a measurable indicator of protein digestibility, rated on a scale from 0 to 1.0. Animal-based proteins generally secure high PDCAAS scores, indicating excellent digestibility and quality. On the other hand, plant-based proteins often have lower digestibility, largely due to the presence of cellulose—an indigestible part of plant cell walls—that limits total protein absorption. Hence, we recommend that a significant part of a female runner's protein intake should originate from animal sources due to their high quality and digestibility.

Carbohydrates: Assessing Digestion Time and Nutrient Density

Carbohydrate quality depends on two parameters: digestion time and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a practical tool. It estimates how quickly carbohydrates are digested and absorbed into the bloodstream, with rapid-digesting sources leading to an immediate spike in blood sugar levels and therefore higher GI values. Slow-digesting sources, in contrast, result in a slower increase and lower GI values.

The GI is relevant to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often offer additional health benefits, including fiber content, micronutrients, and phytochemicals. However, for female cross country runners, consuming high-GI carbohydrates, like sugar, during training ensures a swift glucose supply to the bloodstream while mitigating gastrointestinal disruption. A practical rule is that the further from training you are, the lower the GI of your carbohydrate intake should be.

Fats: Recognizing the Types

Fat quality is primarily determined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are crucial macronutrients, their contribution to athletic performance is relatively minor, mainly serving as a health support. Runners should emphasize monounsaturated, polyunsaturated, and saturated fats while minimizing or entirely avoiding trans fats due to their potential adverse health impacts. Foods like avocados, nuts, and olive oil are packed with monounsaturated fats, while fatty fish and flaxseeds provide polyunsaturated fats. Animal-based products like butter and cheese are sources of saturated fats.

Conclusion

In conclusion, while food composition might not be the primary driver of athletic performance, its role should not be downplayed. An in-depth understanding of protein quality and digestibility, careful assessment of carbohydrate digestion time and nutrient density, and the incorporation of healthy fats are vital considerations for optimizing the nutritional status and metabolic effectiveness of female cross country runners. By tailoring nutrition guidelines specifically for female athletes, we can address their unique needs and support their performance and overall well-being. Therefore, implementing targeted nutrition guidelines that account for the composition of key nutrients is essential for female cross country runners aiming to excel in their athletic endeavors and maintain optimal health.