Food Composition for Leadville100 Ultramarathon

At Saturday, we're passionate about bolstering athletic performance by strategically optimizing nutrition. A central component of this strategy involves a comprehensive understanding of food composition, including digestibility, nutrient bioavailability, and concentration of vital nutrients. While food composition may not be the primary factor of athletic performance, it significantly impacts an athlete's nutritional health and metabolic efficiency, particularly for ultra-endurance events like the Leadville100 Ultramarathon.

Proteins: Appraising Digestibility and Quality

Assessing proteins necessitates focusing on digestibility and quality. A protein's quality largely depends on the spectrum and balance of amino acids it contains. Among the 20 amino acids, 11 can be produced endogenously (non-essential), while the rest (essential) must be externally obtained via diet. Proteins are categorized as either complete or incomplete, based on whether they contain all essential amino acids or not. That being said, the strategic combination of several incomplete proteins can create a composite protein that satisfies the essential amino acid requirement. Foods like chicken, beef, and fish are complete proteins, whereas beans and nuts are incomplete proteins that can be combined to form a complete amino acid profile.

Protein digestibility, defined as the proportion of consumed protein that is absorbed and used by the body, is another crucial consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is an objective measure of protein digestibility, rated on a scale from 0 to 1.0. Animal-based proteins typically score high on PDCAAS, suggesting superior digestibility and quality. Plant-based proteins, on the other hand, have reduced digestibility, primarily due to cellulose—an indigestible part of plant cell walls—which hinders complete protein absorption. Therefore, we recommend a significant portion of protein come from animal sources for their superior quality and digestibility.

Carbohydrates: Decoding Digestion Speed and Nutrient Richness

Evaluating carbohydrate quality depends on two aspects: digestion speed and nutrient richness. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), is a standard measure. It assesses the speed of carbohydrate digestion and absorption into the bloodstream, with faster-digesting sources causing a rapid increase in blood sugar levels, leading to higher GI scores. Slower-digesting sources cause a more gradual rise and lower GI scores.

GI is relevant for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often offer additional health benefits such as fiber, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, like sugar, during training ensures a swift glucose supply while minimizing gastrointestinal issues. A useful rule of thumb is that the farther from training you are, the lower GI your carbohydrate should be.

Fats: Understanding the Categories

Fat quality is largely differentiated by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Although fats are essential macronutrients, their contribution to athletic performance is relatively minor, with their primary role being health maintenance. Athletes should prioritize monounsaturated, polyunsaturated, and saturated fats, while limiting or completely excluding trans fats due to their potential negative health effects. Foods such as avocados, nuts, and olive oil are abundant in monounsaturated fats, while fatty fish and flaxseeds supply polyunsaturated fats. Saturated fats can be found in animal products like butter and cheese.

Conclusion

In summary, while food composition may not be the predominant determinant of athletic performance, its role cannot be understated. A detailed understanding of protein quality and digestibility, strategic timing and choice of carbohydrates based on nutrient richness, and the ability to differentiate between fat types empower athletes to make educated dietary decisions. These choices not only enhance performance but also contribute considerably to an athlete's overall health and longevity.