Food Composition for Open Water Swimmers

At Saturday, our aim is to improve athletic performance by precisely optimizing nutrition. A critical aspect of this strategy encompasses a comprehensive understanding of food composition, which takes into account digestibility, bioavailability, and the concentration of critical nutrients. While food composition might not be the principal factor in athletic performance, it significantly contributes to shaping an athlete's nutritional health and metabolic functionality.

Proteins: Examining Quality and Digestibility

When looking at proteins, it's important to focus on their quality and digestibility. The quality of a protein is primarily characterized by its composition and balance of amino acids. Out of 20 amino acids, 11 can be produced internally (non-essential), while the remaining 9 (essential) must be obtained from dietary sources. Proteins are categorized as complete or incomplete, depending on whether they contain all the essential amino acids or not. However, strategic combination of various incomplete proteins can form a complementary protein that fulfills the essential amino acid quota. Complete proteins that provide all essential amino acids are found in foods like chicken, beef, and fish. On the other hand, beans and nuts are examples of incomplete proteins, but when combined, they can present a full amino acid profile.

Digestibility, or the percentage of ingested protein that is absorbed and utilized by the body, is another critical element. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an objective measurement of protein digestibility, with a scale ranging from 0 to 1.0. Animal-derived products typically secure high PDCAAS scores, suggesting high digestibility and quality. Conversely, plant-based proteins often have lower digestibility, largely due to cellulose, an indigestible component of plant cell walls that inhibits complete protein absorption. Bearing these points in mind, we advocate for a sizable portion of protein intake to come from animal sources due to their superior quality and digestibility.

Carbohydrates: Interpreting Digestion Speed and Nutrient Density

Evaluating the quality of carbohydrates relies on two key elements: digestion speed and nutrient density. The Glycemic Index (GI), ranging from 0 (lowest) to 100 (highest), serves as the standard. It measures how fast carbohydrates are digested and absorbed into the bloodstream. Quick-digesting sources trigger a fast blood sugar spike, resulting in higher GI values, while slow-digesting sources lead to a more gradual increase, giving lower GI values.

The GI is pertinent to 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. However, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training guarantees an immediate glucose supply to the bloodstream while minimizing gastrointestinal issues. Although the GI of your carbohydrate intake is influenced by several factors, a useful guideline is that the further away from training, the lower GI your carbohydrates should be.

Fats: Discerning the Types

Fat quality is mainly defined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats form a vital part of macronutrients, their contribution to athletic performance is relatively modest, with their main role being health maintenance. Open water swimmers should prioritize the inclusion of monounsaturated, polyunsaturated, and saturated fats while limiting or entirely avoiding trans fats due to their potential harmful effects on health. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds provide polyunsaturated fats. Animal products like butter and cheese offer saturated fats.

Conclusion

In conclusion, even though food composition may not be the leading factor in athletic performance, its role is far from minor. A thorough understanding of protein quality and digestibility, the strategic timing and selection of carbohydrates based on their nutrient density, and the ability to distinguish between different types of fats collectively enable open water swimmers to make informed dietary decisions. These choices not only boost performance but also significantly contribute to an athlete's overall health and well-being.