Food Composition for Gorge Waterfalls Ultramarathon Athletes

At Saturday, our mission is to promote athletic performance through the thoughtful optimization of nutrition. A crucial component of this approach involves an in-depth knowledge of food composition, covering factors like digestibility, bioavailability, and the abundance of crucial nutrients. Although food composition might not be the leading factor in athletic performance, it significantly contributes to an ultrarunner's nutritional status and metabolic effectiveness.

Proteins: Evaluating Quality and Digestibility

The examination of proteins calls for an emphasis on their quality and digestibility. The caliber of a protein is chiefly determined by the variety and balance of amino acids it contains. Among the 20 amino acids, 11 are produced internally (non-essential), while the remaining 9 (essential) need to be externally sourced through diet. Proteins are categorized as either complete or incomplete depending on the presence or absence of all the essential amino acids, respectively. However, a calculated combination of multiple incomplete proteins can result in a complete protein that satisfies the essential amino acid need. Foods like turkey, veal, and shellfish are instances of complete proteins providing all essential amino acids. Conversely, lentils and cereals are incomplete proteins but can be mixed to achieve a full amino acid profile.

Digestibility of a protein, the percentage of consumed protein that is absorbed and used by the body, is another essential element. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) gives a standardized assessment of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-based products generally achieve high PDCAAS scores, suggesting superior digestibility and quality. In contrast, plant-based proteins exhibit reduced digestibility, largely due to cellulose—an indigestible part of plant cells—that hinders total protein absorption. In light of this, we recommend that a substantial amount of protein be obtained from animal sources due to their outstanding quality and digestibility.

Carbohydrates: Understanding Digestion Speed and Nutrient Density

Determining the quality of carbohydrates depends on two factors: digestion rate and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as the standard. It measures the digestion speed and absorption of carbohydrates into the bloodstream, with quick-digesting sources leading to a swift blood sugar rise, resulting in higher GI values. Slow-digesting sources yield a more gradual increase and lower GI values.

The GI is relevant to both health and athletic performance. Lower GI carbohydrates, like oatmeal and chickpeas, often carry additional health benefits like fiber, micronutrients, and phytochemicals. In contrast, for athletic performance, consuming high-GI carbohydrates, such as glucose, during exercise ensures a fast glucose supply to the bloodstream while minimizing gastrointestinal upset. The GI of your carbohydrate intake is influenced by several factors, but a helpful guideline is that the further from activity you are, the lower the GI of your carbohydrate should be.

Fats: Identifying the Types

Fat quality is primarily distinguished by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Even though fats are a central part of macronutrients, their contribution to athletic performance is relatively minimal, their main role being health preservation. Ultrarunners should aim to incorporate monounsaturated, polyunsaturated, and saturated fats while restricting or entirely excluding trans fats due to their potential harmful health effects. Foods like avocados, walnuts, and canola oil are rich in monounsaturated fats, while fatty fish and chia seeds provide polyunsaturated fats. Dairy products like butter and full-fat milk deliver saturated fats.

Conclusion

In conclusion, while food composition may not be the foremost determinant in Gorge Waterfalls ultramarathon performance, its role is far from insignificant. An advanced understanding of protein quality and digestibility, tactical timing and choice of carbohydrates based on nutrient density, and the capacity to distinguish between different types of fats together enable athletes to make well-informed dietary decisions. These choices not only elevate performance but also significantly contribute to an ultrarunner's overall health and wellness.