Food Composition for Short Distance Duathletes

At Saturday, our aim is to elevate athletic performance through the strategic enhancement of nutrition. A fundamental aspect of this approach involves a thorough understanding of food composition, encompassing digestibility, the bioavailability of nutrients, and the abundance of necessary nutrients. While food composition may not be the immediate instigator of athletic performance, it plays an integral role in molding an athlete's nutritional status and metabolic performance.

Proteins: Determining Quality and Digestibility

Investigating proteins requires specific attention to their quality and digestibility. The worth of a protein is mainly determined by the composition and ratio of amino acids it carries. Of the 20 amino acids, 11 can be internally synthesized (non-essential), while the remaining 9 (essential) need to be externally acquired through dietary intake. Proteins are categorized as either complete or incomplete based on whether they provide all the essential amino acids. However, clever combination of different incomplete proteins can result in a complementary protein that collectively fulfills the essential amino acid quota. Foods like chicken, red meat, and fish are examples of complete proteins offering all essential amino acids. On the other hand, legumes and nuts are incomplete proteins that can be combined to provide a full amino acid profile.

The digestibility of a protein, or the fraction of ingested protein that is absorbed and utilized by the body, is another crucial aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a reliable metric for protein digestibility, evaluated on a scale of 0 to 1.0. Animal-based proteins often achieve high PDCAAS scores, indicating excellent digestibility and quality. In contrast, plant-based proteins often have diminished digestibility, primarily due to the presence of cellulose—an indigestible plant cell wall component—which hinders full protein absorption. Given these facts, we recommend a significant part of protein intake to come from animal products due to their superior quality and digestibility.

Carbohydrates: Evaluating Digestion Speed and Nutrient Density

Carbohydrate quality relies on two factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as a guideline. It assesses the rate of digestion and absorption of carbohydrates into the bloodstream, with fast-digesting sources leading to a swift blood sugar spike and thus higher GI values, while slow-digesting sources cause a more gradual increase, resulting in lower GI values.

The GI is relevant for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often bring additional health benefits such as fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, like glucose, during training ensures a speedy energy supply to the bloodstream while minimizing gastrointestinal issues. Although numerous factors can influence the GI of your carbohydrate intake, a practical rule of thumb is to go for lower GI carbohydrates the further from your training you are.

Fats: Identifying the Types

The quality of fats is largely classified by their type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are crucial macronutrients, their contribution to athletic performance is relatively minor, with their primary role being to maintain health. Athletes should focus on including monounsaturated, polyunsaturated, and saturated fats, while limiting or completely avoiding trans fats due to their potential negative health implications. Foods like avocados, nuts, and olive oil are high in monounsaturated fats, while fatty fish and flaxseeds offer polyunsaturated fats. Dairy products like butter and cheese provide saturated fats.

Conclusion

In summary, while food composition may not be the primary driver of athletic performance, its impact is undeniably substantial. A comprehensive understanding of protein quality and digestibility, tactical selection and timing of carbohydrates based on nutrient density, and the ability to distinguish between different types of fats collectively empower athletes to make informed dietary decisions. These choices not only amplify performance but also greatly contribute to an athlete's overall health and longevity.