Food Composition for Short Course Triathlon Athletes

At Saturday, our mission is to boost athletic performance through the strategic adjustment of nutrition. A vital part of this strategy involves an in-depth understanding of food composition, which encompasses elements such as digestibility, nutrient bioavailability, and the balance of vital nutrients. While food composition might not be the dominant contributor to athletic performance, it holds a significant role in defining an athlete's nutritional wellbeing and metabolic efficiency.

Proteins: Evaluating Quality and Absorption

The assessment of proteins involves a focus on their quality and absorption. The quality of a protein is primarily measured by the diversity and balance of amino acids it contains. Among the 20 amino acids, 11 can be produced within the body (non-essential), while the remaining 9 (essential) need to be acquired through dietary intake. Proteins are categorized as either complete or incomplete based on the presence or absence of all essential amino acids. However, by strategically combining various incomplete proteins, we can create a complementary protein that satisfies the essential amino acid requirement. Foods such as chicken, beef, and fish are examples of complete proteins providing all essential amino acids. On the other hand, beans and nuts are incomplete proteins that can be combined to generate a full amino acid profile.

Absorption of a protein, the percentage of ingested protein that is absorbed and utilized by the body, is another vital aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an unbiased metric of protein absorption, evaluated on a scale from 0 to 1.0. Proteins from animal sources usually attain high PDCAAS scores, indicating superior absorption and quality. Conversely, plant-based proteins often face reduced digestibility, primarily due to the presence of cellulose—an indigestible element of plant cell walls—that obstructs complete protein absorption. Given these findings, we recommend that a sizable portion of protein intake comes from animal sources due to their outstanding quality and digestibility.

Carbohydrates: Gauging Digestion Speed and Nutrient Density

Assessing the quality of carbohydrates relies on two key elements: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as the standard. It measures how fast carbohydrates are digested and absorbed into the bloodstream, with quick-digesting sources leading to a swift spike in blood sugar levels and hence higher GI values. In contrast, slower-digesting sources result in a more gradual increase, leading to lower GI values.

The GI has relevance to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often carry additional health benefits, such as fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training guarantees a quick energy supply to the bloodstream while minimizing gastrointestinal discomfort. While the GI of your carbohydrate intake can be influenced by a number of factors, a useful rule to abide by is that the further away from training you are, the lower GI your carbohydrates should be.

Fats: Differentiating the Types

Fat quality is primarily distinguished by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Even though fats form a key part of macronutrients, their contribution to athletic performance is relatively modest, with their primary role being health maintenance. Athletes should focus on including monounsaturated, polyunsaturated, and saturated fats while limiting or completely avoiding trans fats due to their potential adverse health impacts. Foods like avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Animal products such as butter and cheese provide saturated fats.

Conclusion

In summary, while food composition may not be the central determinant of performance in short course triathlons, its contribution is far from inconsequential. A comprehensive understanding of protein quality and absorption, strategic selection and timing of carbohydrates based on their nutrient density, and the ability to differentiate between various types of fats collectively enable athletes to make educated dietary choices. These decisions not only enhance performance but also significantly contribute to an athlete's overall health and wellness.