Food Composition for Sprint Distance Duathletes

At Saturday, our goal is to boost athletic performance through the deliberate tailoring of nutritional intake. A vital component of this plan is a comprehensive understanding of food composition, encompassing aspects such as digestibility, bioavailability of nutrients, and the concentration of key nutrients. Even though food composition may not be the direct catalyst of athletic performance, it plays a pivotal role in shaping an athlete's nutritional wellness and metabolic efficacy.

Proteins: Examining Quality and Digestibility

Analyzing proteins requires a focus on their quality and digestibility. The value of a protein is largely determined by the spectrum and balance of amino acids it includes. Out of the 20 amino acids, our bodies can produce 11 (non-essential), while the other 9 (essential) must be supplied externally through diet. Proteins are labeled as either complete or incomplete based on the inclusion or exclusion of all essential amino acids. However, a strategic fusion of several incomplete proteins can create a complementary protein that meets the essential amino acid requirement collectively. Foods like chicken, beef, and fish are examples of complete proteins supplying all essential amino acids. In contrast, legumes and nuts, which are incomplete proteins, can be paired to create a complete amino acid profile.

Digestibility of a protein, a gauge of the portion of ingested protein that is absorbed and employed by the body, is another important consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an accurate assessment of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-based products typically achieve high PDCAAS scores, indicating superior digestibility and quality. Conversely, plant-based proteins often have reduced digestibility, primarily due to the presence of cellulose—an indigestible part of plant cell walls—which hampers full protein absorption. Given these insights, we encourage a significant part of protein intake to be sourced from animal products owing to their high quality and digestibility.

Carbohydrates: Gauging Nutrient Density and Digestion Time

The quality of carbohydrates is based on two elements: digestion time and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as a benchmark. It evaluates the speed of digestion and absorption of carbohydrates into the bloodstream, with rapid-digesting sources leading to a fast blood sugar spike, hence higher GI values, while slow-digesting sources cause a more moderate rise, reflecting lower GI values.

The GI holds relevance for both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often bring additional health benefits, including fiber content, micronutrients, and phytochemicals. However, for athletic performance, consuming high-GI carbohydrates like sugar during exercise ensures a quick energy supply to the bloodstream while mitigating gastrointestinal discomfort. While various factors can influence the GI of your carbohydrate intake, a helpful guideline is to opt for lower GI carbohydrates the farther you are from training.

Fats: Classifying the Types

The quality of fats is predominantly delineated by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being essential macronutrients, fats' contribution to athletic performance is relatively modest, with their main role being health maintenance. Athletes should prioritize the inclusion of monounsaturated, polyunsaturated, and saturated fats, while limiting or completely excluding trans fats due to their potential negative health effects. Foods such as avocados, nuts, and olive oil are rich in monounsaturated fats, while oily fish and flaxseeds provide polyunsaturated fats. Animal products like butter and cheese offer saturated fats.

Conclusion

In sum, while food composition may not be the leading determinant in athletic performance, its significance is undeniable. An intricate understanding of protein quality and digestibility, strategic timing and selection of carbohydrates based on nutrient density, and the capability to distinguish between different types of fats collectively enable athletes to make enlightened dietary decisions. These choices not only optimize performance but also significantly impact an athlete's overall health and longevity.