Food Composition for Hurt100 Ultramarathon Runners

At Saturday, our mission is to boost athletic performance through the careful refinement of nutrition. An integral part of this mission involves a comprehensive understanding of food composition, encompassing aspects such as digestibility, bioavailability, and the density of crucial nutrients. Although food composition may not be the chief element of athletic performance, it plays an indispensable role in determining an ultrarunner's nutritional status and metabolic effectiveness.

Proteins: Evaluating Quality and Digestibility

The analysis of proteins calls for a focus on their quality and digestibility. The merit of a protein is fundamentally defined by the range and balance of amino acids it contains. Of the 20 amino acids, 11 are produced by the body (non-essential), while the remaining 9 (essential) must 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, the strategic combination of various incomplete proteins can result in a complete protein that satisfies the essential amino acid requirement. Foods such as turkey, pork, and shellfish are examples of complete proteins providing all essential amino acids. Conversely, legumes and seeds are incomplete proteins but can be paired to create a full amino acid profile.

The digestibility of a protein, an indicator of the fraction of consumed protein that is absorbed and used by the body, is another significant factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) delivers a systematic rating of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-based products often achieve high PDCAAS scores, denoting superior digestibility and quality. On the contrary, plant-derived proteins encounter diminished digestibility, mainly due to cellulose—an undigestible part of plant cell walls—that restricts complete protein absorption. Given these insights, we encourage a significant share of protein to be sourced from animal products due to their optimal quality and digestibility.

Carbohydrates: Interpreting Digestion Rate and Nutrient Density

Determining the quality of carbohydrates is contingent on two factors: digestion rate and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as the reference. It measures how quickly carbohydrates are digested and absorbed into the bloodstream, with fast-digesting sources causing an abrupt increase in blood sugar, yielding higher GI values. Conversely, slow-digesting sources cause a more gradual increase, leading to lower GI values.

The GI is important for both health and athletic performance. Lower GI carbohydrates, such as oatmeal and peas, often deliver additional health benefits like fiber, micronutrients, and phytochemicals. For athletic performance, however, consuming high-GI carbohydrates, like maltodextrin, during activity ensures a quick supply of glucose to the bloodstream while minimizing gastrointestinal upset. The GI of your carbohydrate intake is influenced by several variables, but a helpful guideline is that the further you are from training, the lower the GI of your carbohydrate should be.

Fats: Distinguishing the Categories

Fat quality is primarily dictated by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Although fats form a key part of macronutrients, their role in athletic performance is relatively modest, serving primarily to support health. Ultrarunners should aim to include monounsaturated, polyunsaturated, and saturated fats, while limiting or completely avoiding trans fats due to their potential detrimental effects on health. Foods like peanuts, cashews, and avocado oil are abundant in monounsaturated fats, while salmon and chia seeds provide polyunsaturated fats. Animal products such as full-fat yogurt and beef contain saturated fats.

Conclusion

In summary, while food composition may not be the top factor in Hurt100 ultramarathon performance, its role is far from minor. A refined understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on nutrient density, and the skill to differentiate between different types of fats collectively enable ultrarunners to make knowledgeable dietary choices. These choices not only enhance performance but also greatly contribute to an athlete's overall health and vitality.