Food Composition for High School Cross Country Runners

At Saturday, our objective is to boost athletic performance by strategically improving nutrition. A central part of this strategy involves an intensive comprehension of food composition, encompassing aspects such as digestibility, bioavailability, and the density of vital nutrients. Even though food composition may not be the prime mover of athletic performance, it significantly shapes a young athlete's nutritional health and metabolic efficiency.

Proteins: Evaluating Quality and Digestibility

Assessing proteins involves a focus on their quality and digestibility. The quality of a protein largely rests on its assortment and proportion of amino acids. Out of 20 amino acids, 11 are produced internally (non-essential), while the remaining 9 (essential) must be externally sourced through dietary consumption. Proteins are classified as either complete or incomplete, depending on the presence or absence of all essential amino acids. However, the strategic combination of various incomplete proteins can generate a composite protein that collectively satisfies the essential amino acid requirement. Foods such as chicken, beef, and fish provide complete proteins, whereas beans and nuts, though incomplete proteins, can be paired to deliver a full amino acid profile.

Digestibility, a measure of the fraction of ingested protein that the body can absorb and use, is another key consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a quantifiable measure of protein digestibility, rated on a scale of 0 to 1.0. Animal-based products typically reach high PDCAAS scores, indicating exceptional digestibility and quality. Conversely, plant-based proteins often experience reduced digestibility, primarily due to the presence of cellulose—an indigestible component of plant cell walls—that impedes complete protein absorption. Based on these insights, we advise that a considerable portion of a young runner's protein intake should originate from animal sources due to their superior quality and digestibility.

Carbohydrates: Understanding Digestion Time and Nutrient Density

The quality of carbohydrates depends on two elements: digestion time and nutrient density. The Glycemic Index (GI), a scale ranging from 0 (lowest) to 100 (highest), serves as a reference. It measures how swiftly carbohydrates are digested and absorbed into the bloodstream, with fast-digesting sources causing a quick rise in blood sugar levels and, hence, higher GI values. Slow-digesting sources, conversely, lead to a more moderate increase and lower GI values.

The GI is relevant to both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, typically carry additional health benefits, including fiber content, micronutrients, and phytochemicals. However, for high school cross country runners, consuming high-GI carbohydrates, such as sugar, during training ensures a rapid glucose supply to the bloodstream while minimizing gastrointestinal discomfort. A useful guideline to follow is that the further you are from training, the lower the GI of your carbohydrate should be.

Fats: Differentiating the Types

Fat quality is primarily distinguished by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are vital macronutrients, their contribution to athletic performance is relatively minor, mainly serving for health maintenance. Runners should prioritize monounsaturated, polyunsaturated, and saturated fats while limiting or entirely avoiding trans fats due to their potential harmful 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 such as butter and cheese are sources of saturated fats.

Conclusion

In conclusion, while food composition might not be the primary determinant of athletic performance, its contribution should not be underestimated. A nuanced understanding of protein quality and digestibility, careful consideration of carbohydrate digestion time and nutrient density, and the inclusion of healthy fats can have a significant impact on the nutritional health and metabolic efficiency of high school cross country runners. By strategically improving nutrition through these considerations, young athletes can enhance their performance and overall well-being. Therefore, implementing a comprehensive nutrition plan that takes into account food composition is essential for high school cross country runners aiming to optimize their athletic potential.