Food Composition for Grand to Grand Ultramarathon Athletes
At Saturday, our objective is to boost athletic performance through meticulous nutritional optimization. A fundamental part of this strategy involves a comprehensive understanding of food composition, which encompasses aspects such as digestibility, bioavailability, and the density of vital nutrients. While food composition might not be the central determinant of athletic performance, it plays a significant role in molding an ultrarunner's nutritional profile and metabolic efficacy.
Proteins: Evaluating Quality and Digestibility
The assessment of proteins demands a focus on their quality and digestibility. The quality of a protein is mainly determined by the diversity and balance of amino acids it contains. Of the 20 amino acids, 11 are synthesized internally (non-essential), while the remaining 9 (essential) must be externally procured through dietary intake. Proteins are categorized as either complete or incomplete based on the presence or absence of all essential amino acids, respectively. However, a well-considered blend of several incomplete proteins can create a comprehensive protein that satisfies the essential amino acid requirement. Foods such as poultry, lamb, and seafood are examples of complete proteins delivering all essential amino acids. Conversely, peas and grains are incomplete proteins but can be combined to provide a full amino acid profile.
Digestibility of a protein, the proportion of ingested protein that is absorbed and utilized by the body, is another crucial factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers a standardized evaluation of protein digestibility, assessed on a scale from 0 to 1.0. Animal-derived products typically achieve high PDCAAS scores, reflecting superior digestibility and quality. On the other hand, plant-derived proteins face reduced digestibility, primarily due to cellulose—an indigestible component of plant cells—that obstructs total protein absorption. Given this, we advocate for a significant share of protein to come from animal sources due to their unmatched quality and digestibility.
Carbohydrates: Grasping Digestion Rate and Nutrient Density
The quality of carbohydrates is reliant on two factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as the reference. It measures the digestion speed and absorption of carbohydrates into the bloodstream, with fast-digesting sources causing a rapid blood sugar surge, resulting in higher GI values. Conversely, slow-digesting sources lead to a more gradual increase and lower GI values.
The GI is relevant to both health and athletic performance. Lower GI carbohydrates, such as brown rice and beans, often come with additional health benefits such as fiber, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, such as maltodextrin, during activity ensures a swift glucose supply to the bloodstream while minimizing gastrointestinal discomfort. The GI of your carbohydrate intake can be influenced by several factors, but a useful rule of thumb is that the further from physical activity you are, the lower the GI of your carbohydrate should be.
Fats: Differentiating the Types
Fat quality is primarily discerned by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being fundamental macronutrients, fats contribute relatively minimally to athletic performance, their main function being health maintenance. Ultrarunners should focus on incorporating monounsaturated, polyunsaturated, and saturated fats while limiting or completely excluding trans fats due to their potential negative health effects. Foods like avocados, almonds, and extra virgin olive oil are rich in monounsaturated fats, while fatty fish and hemp seeds offer polyunsaturated fats. Dairy products like butter and full-fat yogurt provide saturated fats.
Conclusion
In sum, while food composition may not be the principal determinant in Grand to Grand ultramarathon performance, its influence is far from inconsequential. A detailed comprehension of protein quality and digestibility, strategic selection and timing of carbohydrates based on nutrient density, and the ability to differentiate among various fat types collectively enable athletes to make knowledgeable dietary decisions. These choices not only enhance performance but also contribute substantially to an ultrarunner's overall health and wellness.
