Food Composition for Krusnoman Long Distance Duathlon Athletes
At Saturday, we prioritize enhancing athletic performance through the well-planned adjustment of nutrition. An essential part of this approach involves a comprehensive understanding of food composition, including nutrient bioavailability, digestibility, and the density of essential nutrients. Although food composition may not be the immediate factor influencing athletic performance, it holds a significant role in forming an athlete's nutritional health and metabolic effectiveness.
Proteins: Evaluating Quality and Digestibility
The analysis of proteins involves a keen understanding of their digestibility and quality. The quality of a protein is mainly judged by the assortment and balance of amino acids it contains. Among the 20 amino acids, 11 are synthesized within the body (non-essential), while the remaining 9 (essential) must be obtained externally through diet. Proteins are categorized as either complete or incomplete, based on whether they comprise all essential amino acids or not. However, a clever combination of several incomplete proteins can lead to a complementary protein that collectively meets the essential amino acid requirement. Foods like chicken, beef, and seafood are examples of complete proteins that supply all essential amino acids. Conversely, beans and nuts, though incomplete proteins, can be paired strategically to deliver a complete amino acid profile.
The digestibility of a protein, or the percentage of ingested protein that is absorbed and employed by the body, is another crucial factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides an accurate measure of protein digestibility, evaluated on a scale from 0 to 1.0. Proteins derived from animals usually achieve high PDCAAS scores, signifying superior digestibility and quality. On the other hand, plant-based proteins tend to have decreased digestibility, mainly due to the presence of cellulose—an indigestible element of plant cell walls—that obstructs full protein absorption. Given these facts, we advise that a significant part of protein intake should come from animal sources due to their outstanding quality and digestibility.
Carbohydrates: Examining Digestion Speed and Nutrient Density
The determination of carbohydrate quality is dependent on two factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as the benchmark. It measures how fast carbohydrates are digested and absorbed into the bloodstream, with quick-digesting sources causing a rapid surge in blood sugar and thus higher GI values. Conversely, slow-digesting sources lead to a more gradual increase and lower GI values.
The GI is relevant to both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often carry additional health benefits such as fiber content, micronutrients, and phytochemicals. In contrast, for athletic performance, consuming high-GI carbohydrates, such as glucose, during training ensures a quick energy supply to the bloodstream while minimizing gastrointestinal discomfort. While the GI of your carbohydrate intake can be influenced by several factors, a practical guideline to follow is that the further you are from your training session, the lower GI your carbohydrates should be.
Fats: Understanding the Types
Fat quality is primarily determined by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Although fats are integral macronutrients, their contribution to athletic performance is somewhat modest, their primary role being to maintain health. Athletes should aim to include monounsaturated, polyunsaturated, and saturated fats while limiting or completely avoiding trans fats due to their potential harmful 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 provide saturated fats.
Conclusion
In conclusion, while food composition may not be the primary determinant of athletic performance, its influence is not minor. A comprehensive understanding of protein quality and digestibility, strategic carbohydrate selection and timing based on nutrient density, and the ability to differentiate between various types of fats collectively enable athletes to make knowledgeable dietary decisions. These choices not only improve performance but also contribute significantly to an athlete's overall health and longevity.
