Food Composition for Long Distance Duathletes
At Saturday, our objective is to augment athletic performance through the strategic refinement of nutrition. An essential element of this strategy involves a comprehensive understanding of food composition, which takes into account digestibility, nutrient bioavailability, and the prevalence of key nutrients. Although food composition might not be the direct catalyst of athletic performance, it significantly influences an athlete's nutritional wellness and metabolic efficacy.
Proteins: Gauging Quality and Digestibility
Exploring proteins necessitates a focus on their quality and digestibility. The value of a protein is primarily determined by the assortment and ratios of amino acids it contains. Of the 20 amino acids, 11 are produced internally (non-essential), while the remaining 9 (essential) must be externally obtained through dietary intake. Proteins are labeled as either complete or incomplete based on whether they consist of all the essential amino acids. However, a strategic combination of various incomplete proteins can form a complementary protein that collectively meets the essential amino acid needs. Foods like chicken, red meat, and fish are examples of complete proteins, offering all essential amino acids. Conversely, legumes and nuts are incomplete proteins but can be paired to create a complete amino acid profile.
The digestibility of a protein, or the fraction of ingested protein that is absorbed and utilized by the body, is another key factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers a reliable assessment of protein digestibility, evaluated on a scale of 0 to 1.0. Animal-based proteins generally achieve high PDCAAS scores, indicating excellent digestibility and quality. Conversely, plant-based proteins often exhibit reduced digestibility, primarily due to the presence of cellulose—an indigestible plant cell wall component—that hinders full protein absorption. Given these facts, we advocate for a significant part of protein intake to come from animal products due to their superior quality and digestibility.
Carbohydrates: Assessing Digestion Rate and Nutrient Density
Carbohydrate quality depends on two aspects: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a guide. It evaluates the rate of digestion and absorption of carbohydrates into the bloodstream, with rapid-digesting sources leading to a quick blood sugar spike, hence higher GI values, while slow-digesting sources lead to a more gradual rise, resulting in lower GI values.
The GI is relevant to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often deliver additional health benefits like fiber content, micronutrients, and phytochemicals. On the other hand, for athletic performance, consuming high-GI carbohydrates, such as glucose, during training provides a rapid energy supply to the bloodstream while minimizing gastrointestinal discomfort. Although many factors can influence the GI of your carbohydrate intake, a useful guideline is to opt for lower GI carbohydrates when further from your training session.
Fats: Differentiating the Types
Fat quality is primarily determined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are critical macronutrients, their contribution to athletic performance is comparatively minimal, with their main function being to support health. Athletes should focus on including monounsaturated, polyunsaturated, and saturated fats while limiting or avoiding trans fats due to their potential harmful health effects. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Dairy products such as butter and cheese supply saturated fats.
Conclusion
To conclude, while food composition may not be the foremost determinant of athletic performance, its role is certainly not negligible. An in-depth understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on nutrient density, and the ability to distinguish between various types of fats collectively enable athletes to make informed dietary decisions. These choices not only enhance performance but also significantly contribute to an athlete's overall health and longevity.
