Food Composition for Short Track Mountain Cyclists

At Saturday, we drive athletic performance improvements by strategically fine-tuning nutrition. Our approach involves an in-depth understanding of food composition, considering the aspects of digestibility, nutrient density, and bioavailability. Although food composition doesn't directly translate into athletic performance, it significantly impacts a short track mountain cyclist's nutritional health and metabolic efficiency.

Proteins: Evaluating Quality and Digestibility

An in-depth analysis of proteins involves scrutinizing their quality and digestibility. Protein quality is largely determined by its amino acid profile. Of the 20 total amino acids, 11 are non-essential and are produced by the body, while the remaining 9 are essential and must be obtained from the diet. Proteins containing all essential amino acids are classified as complete, while those lacking one or more are considered incomplete. However, a combination of incomplete proteins can result in a complete amino acid profile. Animal-sourced foods like fish, eggs, and dairy are complete proteins, whereas plant-sourced foods like grains and pulses are incomplete but can be intelligently combined to meet all essential amino acid requirements.

Digestibility, defined as the proportion of consumed protein that can be utilized by the body, is another essential aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a measure of protein digestibility, ranging from 0 to 1.0. Animal proteins typically score highly on the PDCAAS, indicating superior digestibility and quality. Plant proteins often have lower digestibility due to indigestible cellulose present in plant cell walls, which can inhibit total protein absorption. Hence, a significant portion of a short track mountain cyclist's protein intake should ideally come from animal sources due to their superior quality and digestibility.

Carbohydrates: Digestion Time and Nutrient Density

Carbohydrates are assessed based on their digestion time and nutrient density. The Glycemic Index (GI) is a measurement tool that ranks carbohydrates from 0 (lowest) to 100 (highest), based on how quickly they are digested and absorbed into the bloodstream. Fast-digesting carbohydrates cause a rapid increase in blood glucose levels and therefore have a higher GI. Slow-digesting carbohydrates result in a gradual rise in blood glucose and have a lower GI.

The GI of carbohydrates has implications for health and performance. Lower GI carbohydrates, such as legumes and whole grains, offer additional benefits like fiber, vitamins, minerals, and phytochemicals. However, for performance purposes, consuming high-GI carbohydrates like simple sugars during exercise can provide immediate glucose to the bloodstream and reduce gastrointestinal discomfort. Short track mountain cyclists should aim to consume lower GI carbohydrates when distant from training.

Fats: Differentiating Types

Fat quality is dependent on its category: monounsaturated, polyunsaturated (which includes omega-3 and omega-6), saturated, and trans fats. Although fats are a crucial macronutrient, their role in athletic performance is indirect and primarily centered on promoting health. Short track mountain cyclists should aim to incorporate monounsaturated, polyunsaturated, and saturated fats in their diets and restrict or avoid trans fats due to their potential negative health effects. Foods like almonds, avocados, and canola oil are rich in monounsaturated fats, while polyunsaturated fats can be obtained from fish and walnuts. Saturated fats are primarily found in animal products like red meat and cream.

Conclusion

In essence, food composition, while not the sole predictor of athletic performance, wields significant influence. A strategically designed diet that accounts for the quality of protein, GI of carbohydrates, and the type of fat can drastically improve an athlete's nutritional status, metabolism, and overall performance on the course. It's this attention to detail that separates the extraordinary from the ordinary and extends to the kitchen as well as to the track. Therefore, having a strong grasp of food composition can be a powerful asset in the kit of any competitive short track mountain cyclist.