Food Composition for Long Course Swimmers

At Saturday, our mission revolves around enhancing athletic performance by strategically optimizing nutrition. An essential component of this strategy includes a profound understanding of food composition, encapsulating elements like digestibility, bioavailability, and the concentration of necessary nutrients. Although food composition might not be the central factor driving athletic performance, it holds a significant role in crafting an athlete's nutritional health and metabolic proficiency.

Proteins: Scrutinizing Quality and Digestibility

An analysis of proteins demands an emphasis on their quality and digestibility. The quality of a protein is chiefly dictated by its mix and ratio of amino acids. Of the 20 amino acids, 11 can be manufactured in the body (non-essential), while the rest (essential) need to be supplied through diet. Proteins are categorized as either complete or incomplete, depending on the presence or absence of all essential amino acids. However, judicious combination of various incomplete proteins can create a complementary protein that meets the essential amino acid requirements. Dietary sources like chicken, beef, and fish are examples of complete proteins, providing all essential amino acids. In contrast, beans and nuts are incomplete proteins, but when combined, they present a complete amino acid spectrum.

Digestibility, which evaluates the amount of consumed protein absorbed and utilized by the body, is another crucial aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) serves as an objective measure of protein digestibility, rated on a scale from 0 to 1.0. Animal-derived products usually secure high PDCAAS scores, suggesting superior digestibility and quality. In contrast, plant-based proteins exhibit lower digestibility, mainly due to cellulose, an indigestible part of plant cell walls that hinders total protein absorption. Considering these facts, we encourage a significant proportion of proteins to be sourced from animal products due to their unrivaled quality and digestibility.

Carbohydrates: Decoding Digestion Speed and Nutrient Density

The evaluation of carbohydrate quality is majorly dependent on two facets: digestion speed and nutrient density. The Glycemic Index (GI), a scale extending from 0 (lowest) to 100 (highest), serves as the reference. It assesses the digestion rate and absorption of carbohydrates into the bloodstream. Fast-digesting sources lead to a rapid increase in blood sugar, resulting in higher GI values, whereas slow-digesting sources cause a more gradual rise, giving lower GI values.

The GI is relevant to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often carry additional health benefits, including fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, like sugar, during training guarantees a swift glucose supply to the bloodstream while reducing gastrointestinal discomfort. Although the GI of your carbohydrate intake can vary based on several factors, a handy rule to remember is that the further away you are from training, the lower GI your carbohydrates should be.

Fats: Distinguishing the Types

The quality of fat is predominantly defined by its kind: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Even though fats are a vital part of macronutrients, their role in athletic performance is relatively modest, primarily serving health maintenance. Long course swimmers should prioritize incorporating monounsaturated, polyunsaturated, and saturated fats while reducing or completely avoiding trans fats due to their potential adverse health effects. Foods like avocados, nuts, and olive oil are packed with monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Animal products like butter and cheese provide saturated fats.

Conclusion

In summation, while food composition might not be the primary determinant in athletic performance, its role is certainly not minor. A comprehensive understanding of protein quality and digestibility, strategic timing and choice of carbohydrates based on their nutrient density, and the capacity to differentiate between fat types together empower long course swimmers to make educated dietary decisions. These decisions not only enhance performance but also significantly contribute to an athlete's overall health and vitality.