Food Composition for Intermediate Distance Duathletes
At Saturday, our mission is to boost athletic performance through the meticulous optimization of nutrition. An integral part of this process involves a profound understanding of food composition, which includes factors such as digestibility, bioavailability of nutrients, and the concentration of vital nutrients. While food composition might not be the primary enhancer of athletic performance, it plays a significant role in shaping an athlete's nutritional wellbeing and metabolic functionality.
Proteins: Understanding Quality and Digestibility
To fully comprehend proteins, we must pay close attention to their quality and digestibility. The merit of a protein is largely determined by the mix and balance of amino acids it contains. Out of the 20 amino acids, 11 are synthesized internally (non-essential), while the remaining 9 (essential) need to be sourced externally via diet. Proteins are identified as either complete or incomplete based on whether they include all the essential amino acids. However, an intelligent combination of various incomplete proteins can create a complementary protein that meets the essential amino acid demand collectively. Foods such as chicken, red meat, and fish are examples of complete proteins providing all essential amino acids. Conversely, legumes and nuts are incomplete proteins but can be combined to establish a complete amino acid profile.
Digestibility of a protein, or the percentage of ingested protein that is absorbed and used by the body, is another crucial factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an accurate measurement of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-based proteins usually achieve high PDCAAS scores, indicating excellent digestibility and quality. On the other hand, plant-based proteins often have lower digestibility, primarily due to the presence of cellulose—an indigestible plant cell wall component—that prevents complete protein absorption. Given these insights, we recommend sourcing a significant portion of protein intake from animal products due to their superior quality and digestibility.
Carbohydrates: Assessing Nutrient Density and Digestion Speed
Determining the quality of carbohydrates rests on two parameters: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as a reference. It gauges the digestion speed and absorption of carbohydrates into the bloodstream, with rapidly digesting sources causing a swift blood sugar spike, thus higher GI values, while slowly digesting sources lead to a more gradual increase, resulting in lower GI values.
The GI holds relevance to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often offer additional health benefits like fiber content, micronutrients, and phytochemicals. For athletic performance, consuming high-GI carbohydrates, like glucose, during training provides a rapid energy supply to the bloodstream while reducing gastrointestinal distress. Although multiple factors can influence the GI of your carbohydrate intake, a practical guideline is to choose lower GI carbohydrates when you are far from your training.
Fats: Deciphering the Types
The quality of fats is primarily determined by their category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being key macronutrients, fats' contribution to athletic performance is relatively minor, their main role being to support health. Athletes should prioritize including monounsaturated, polyunsaturated, and saturated fats while limiting or completely avoiding trans fats due to their potential negative health effects. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Dairy products such as butter and cheese are sources of saturated fats.
Conclusion
In closing, while food composition might not be the leading contributor to athletic performance, its role is far from insignificant. A detailed understanding of protein quality and digestibility, strategic selection and timing of carbohydrates based on nutrient density, and the ability to differentiate between various types of fats collectively enable athletes to make educated dietary decisions. These decisions not only heighten performance but also significantly contribute to an athlete's overall health and wellness.
