Food Composition for Kirkistown and Bishopscourt Race Track Duathletes
At Saturday, our primary objective is to heighten athletic performance through the methodical improvement of nutrition. A pivotal part of this approach requires a detailed comprehension of food composition, encompassing digestibility, nutrient bioavailability, and the density of essential nutrients. While food composition may not be the foremost driver of athletic performance, it significantly contributes to shaping an athlete's nutritional status and metabolic efficiency.
Proteins: Evaluating Quality and Digestibility
Evaluating proteins necessitates a focus on their digestibility and quality. The quality of a protein is mainly identified by the assortment and balance of amino acids it includes. Of the 20 amino acids, 11 can be internally synthesized (non-essential), while the other 9 (essential) must be sourced through dietary consumption. Proteins are classified as complete or incomplete, contingent on whether they contain all essential amino acids or not. However, strategic combination of several incomplete proteins can generate a complementary protein that collectively satisfies the essential amino acid demand. Foods like poultry, red meat, and fish are instances of complete proteins offering all essential amino acids. In contrast, beans and nuts are incomplete proteins, but when paired correctly, can create a full amino acid spectrum.
Digestibility of a protein, or the fraction of ingested protein that is absorbed and used by the body, is another fundamental aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a reliable measure of protein digestibility, gauged on a scale from 0 to 1.0. Proteins derived from animals usually attain high PDCAAS scores, indicating exceptional digestibility and quality. Conversely, plant-based proteins tend to have reduced digestibility, mainly due to the presence of cellulose—an indigestible component of plant cell walls—that obstructs full protein absorption. Given these insights, we advocate for a considerable proportion of protein to come from animal sources because of their exceptional quality and digestibility.
Carbohydrates: Delving into Digestion Speed and Nutrient Density
Determining the quality of carbohydrates hinges on their digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a yardstick. It measures the digestion velocity and absorption of carbohydrates into the bloodstream, with fast-digesting sources causing a quick spike in blood sugar, leading to higher GI values. Slow-digesting sources result in a gradual increase, and hence lower GI values.
The GI is relevant to both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often come with additional health advantages such as fiber content, micronutrients, and phytochemicals. On the contrary, for athletic performance, ingesting high-GI carbohydrates, such as glucose, during training ensures a quick energy supply to the bloodstream while minimizing digestive discomfort. Although your carbohydrate intake's GI is influenced by various factors, a practical guideline is to opt for lower GI carbohydrates the further you are from your training session.
Fats: Identifying the Categories
The quality of fats is mainly differentiated by their category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite fats being crucial macronutrients, their contribution to athletic performance is comparatively minimal, with their primary function being health maintenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats while limiting or completely excluding trans fats due to their potential detrimental health impacts. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Animal-derived products like butter and cheese are sources of saturated fats.
Conclusion
In conclusion, while food composition might not be the main determinant of athletic performance, its role is undeniably vital. A thorough understanding of protein quality and digestibility, strategic selection and timing of carbohydrates based on nutrient density, and the capability to discern between different types of fats collectively enable athletes to make educated dietary decisions. These choices not only enhance performance but also contribute significantly to an athlete's overall health and longevity.
