Food Composition for Hardrock 100 Ultramarathon Runners
At Saturday, we're dedicated to boosting athletic performance through the strategic fine-tuning of nutrition. A fundamental aspect of this strategy involves a thorough grasp of food composition, which entails digestibility, bioavailability, and the concentration of essential nutrients. Even though food composition may not be the primary driver of athletic performance, it has a significant role in sculpting an ultrarunner's nutritional wellness and metabolic efficiency.
Proteins: Gauging Quality and Digestibility
The appraisal of proteins demands attention to their quality and digestibility. The quality of a protein is fundamentally determined by the spectrum and balance of amino acids it possesses. Out of the 20 amino acids, 11 are synthesized within the body (non-essential), while the remaining 9 (essential) have to be externally supplied through dietary intake. Proteins are classified as either complete or incomplete based on the presence or absence of all essential amino acids, respectively. However, strategic combination of several incomplete proteins can result in a comprehensive protein that meets the essential amino acid requirement. Foods like poultry, lamb, and seafood are examples of complete proteins providing all essential amino acids. In contrast, vegetables and grains are incomplete proteins but can be paired to provide a full amino acid profile.
The digestibility of a protein, a gauge of the proportion of consumed protein that is absorbed and utilized by the body, is another crucial factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) gives a systematic assessment of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-sourced products typically achieve high PDCAAS scores, signifying superior digestibility and quality. On the other hand, plant-based proteins experience reduced digestibility, largely due to the presence of cellulose—an indigestible component of plant cell walls—that hinders complete protein absorption. Given these insights, we advocate for a sizable portion of protein to be sourced from animal products due to their excellent quality and digestibility.
Carbohydrates: Discerning Digestion Speed and Nutrient Density
Assessing 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), is the reference point. It measures the speed of carbohydrate digestion and absorption into the bloodstream, with quick-digesting sources causing a rapid increase in blood sugar, thus resulting in higher GI values. Conversely, slow-digesting sources result in a more gradual rise and lower GI values.
The GI holds relevance for both health and athletic performance. Lower GI carbohydrates, like brown rice and lentils, often bring additional health benefits such as fiber, micronutrients, and phytochemicals. However, for athletic performance, consuming high-GI carbohydrates, like dextrose, during exertion ensures a fast supply of glucose to the bloodstream while minimizing gastrointestinal discomfort. The GI of your carbohydrate intake is affected by several variables, but a useful rule of thumb is that the further from training you are, the lower your carbohydrate's GI should be.
Fats: Unraveling the Types
The quality of fats is primarily characterized by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite fats being a crucial part of macronutrients, their contribution to athletic performance is relatively minor, primarily serving to maintain health. Ultrarunners should strive to include monounsaturated, polyunsaturated, and saturated fats while limiting or avoiding trans fats due to their potential negative health impacts. Foods like olives, almonds, and coconut oil are rich in monounsaturated fats, while fatty fish and walnuts offer polyunsaturated fats. Dairy products like butter and ghee are sources of saturated fats.
Conclusion
To conclude, while food composition may not be the leading factor in Hardrock 100 ultramarathon performance, its contribution is far from trivial. A sophisticated understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on their nutrient density, and the ability to differentiate between different types of fats collectively empower athletes to make informed dietary decisions. These choices not only improve performance but also substantially contribute to an ultrarunner's overall health and well-being.
