Food Composition for Long Course Triathlon Athletes

At Saturday, our primary aim is to augment athletic performance through the strategic adjustment of nutrition. A crucial aspect of this strategy involves a comprehensive understanding of food composition, incorporating aspects such as nutrient bioavailability, digestibility, and the balance of critical nutrients. Even though food composition might not be the chief factor affecting athletic performance, it has an essential role in framing an athlete's nutritional wellbeing and metabolic proficiency.

Proteins: Evaluating Digestibility and Quality

Assessing proteins requires a keen focus on their digestibility and quality. Protein quality is essentially defined by the spectrum 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 acquired through dietary intake. Proteins are differentiated as either complete or incomplete based on the presence or absence of all essential amino acids. However, by tactically combining various incomplete proteins, it is possible to create a complementary protein that satisfies the essential amino acid requirement. Foods such as chicken, beef, and fish are prime examples of complete proteins providing all essential amino acids. Conversely, beans and nuts, being incomplete proteins, can be paired to provide a complete amino acid profile.

The absorption of protein, a measure of the fraction of ingested protein that is absorbed and utilized by the body, is another significant aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an objective measure of protein absorption, evaluated on a scale from 0 to 1.0. Animal-derived proteins usually achieve high PDCAAS scores, indicating superior absorption and quality. In contrast, plant-based proteins often encounter reduced digestibility, primarily due to cellulose—an indigestible component of plant cell walls—that obstructs complete protein absorption. In light of these findings, we recommend a substantial portion of protein intake to be derived from animal sources due to their excellent quality and absorption.

Carbohydrates: Understanding Digestion Speed and Nutrient Density

The appraisal of carbohydrate quality depends on two primary factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as the reference. It quantifies the digestion speed and absorption of carbohydrates into the bloodstream, with fast-digesting sources leading to a swift spike in blood sugar, resulting in higher GI values. Slow-digesting sources result in a more gradual rise, leading to lower GI values.

The GI holds importance for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often deliver 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. Although the GI of your carbohydrate intake can be influenced by several factors, a helpful guideline to follow is that the further away from training you are, the lower GI your carbohydrates should be.

Fats: Classifying the Types

Fat quality is chiefly differentiated by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite fats being an integral part of macronutrients, their contribution to athletic performance is relatively minor, with their main role being health preservation. Athletes should aim to include monounsaturated, polyunsaturated, and saturated fats while minimizing or completely eliminating trans fats due to their potential negative health impacts. Foods like avocados, nuts, and olive oil are abundant in monounsaturated fats, while fatty fish and flaxseeds are sources of polyunsaturated fats. Animal products like butter and cheese contain saturated fats.

Conclusion

In conclusion, while food composition may not be the leading factor in long course triathlon performance, its role is not negligible. A detailed understanding of protein quality and digestibility, the strategic selection and timing of carbohydrates based on their nutrient density, and the capability to distinguish among different types of fats collectively empower athletes to make informed nutritional choices. These choices not only enhance performance but also significantly contribute to an athlete's overall health and well-being.