Food Composition for Team Pursuit Cyclists

At Saturday, our mission is to boost athletic performance by optimizing nutrition strategically. A critical aspect of this strategy involves a comprehensive understanding of food composition, including its digestibility, bioavailability, and the abundance of vital nutrients. While food composition may not directly determine athletic performance, it significantly influences the nutritional status and metabolic efficiency of team pursuit cyclists.

Proteins: Understanding Quality and Digestibility

The evaluation of proteins involves a detailed understanding of their quality and digestibility. The quality of a protein is largely influenced by its amino acid profile. Among the 20 amino acids, 11 can be synthesized by the body (non-essential), while the other 9 (essential) must be obtained from our diet. Proteins are classified as either complete or incomplete based on whether they encompass all essential amino acids. However, by strategically combining various incomplete proteins, one can formulate a complete protein that caters to the essential amino acid needs. Foods such as eggs, dairy, and meat provide complete proteins, while legumes and grains, being incomplete proteins, can be combined to deliver a full amino acid range.

The digestibility of a protein, that is, the fraction of ingested protein that the body can utilize, is another crucial factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides an accurate measure of protein digestibility, scaled from 0 to 1.0. Animal-based products often score high on the PDCAAS, indicating their superior digestibility and quality. On the other hand, plant-based proteins typically exhibit lower digestibility, primarily due to the presence of cellulose—an indigestible plant cell wall component—that hampers complete protein absorption. Consequently, we recommend a considerable portion of a team pursuit cyclist's protein intake be derived from animal sources due to their high quality and digestibility.

Carbohydrates: Focusing on Digestion Time and Nutrient Density

The analysis of carbohydrates primarily revolves around two factors: digestion time and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), serves as the reference point. It evaluates the speed at which carbohydrates are digested and absorbed into the bloodstream. Carbohydrates that are quickly digested lead to a rapid increase in blood glucose, resulting in higher GI values. Those that digest slowly cause a more gradual rise, therefore, lower GI values.

The GI is pertinent to both health and athletic performance. Lower GI carbohydrates, such as vegetables and whole grains, often provide additional health benefits, including fiber, micronutrients, and phytochemicals. However, for athletic performance, consuming high-GI carbohydrates, like simple sugars during training, ensures a quick glucose supply to the bloodstream while minimizing gastrointestinal discomfort. A useful rule of thumb is to favor lower GI carbohydrates the further away from training you are.

Fats: Differentiating the Types

The quality of fat is primarily determined by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Although fats are an essential part of macronutrients, their role in athletic performance is relatively indirect, focusing mainly on health promotion. Team pursuit cyclists should aim to include monounsaturated, polyunsaturated, and saturated fats, while limiting or entirely avoiding trans fats due to their potential adverse health effects. Foods like nuts, avocados, and canola oil are rich in monounsaturated fats, while fatty fish and chia seeds provide polyunsaturated fats. Animal products such as cream and cheese are sources of saturated fats.

Conclusion

In conclusion, although food composition might not be the principal determinant of athletic performance, its contribution is significant. A carefully planned diet that considers the quality, digestibility, and nutrient density of various foods can significantly enhance a team pursuit cyclist's performance and overall health.