Food Composition for Track Cyclists
At Saturday, our core mission is to amplify athletic performance through the strategic optimization of nutrition. A key aspect of this strategy requires an in-depth grasp of food composition, encompassing aspects such as digestibility, bioavailability, and the concentration of vital nutrients. While food composition might not be the central player in athletic performance, it holds a pivotal role in defining a track cyclist's nutritional wellness and metabolic efficiency.
Proteins: Evaluating Quality and Digestibility
The appraisal of proteins calls for an emphasis on their quality and digestibility. The quality of a protein is chiefly determined by the spectrum and ratios of its amino acids. Out of the 20 amino acids, 11 can be produced endogenously (non-essential), while the other 9 (essential) have to be supplied externally through dietary consumption. Proteins are classified as either complete or incomplete based on whether they contain all the essential amino acids or not. However, careful pairing of several incomplete proteins can create a complementary protein profile, satisfying the requirement of essential amino acids. Foods such as chicken, beef, and fish are examples of complete proteins, while beans and nuts, though individually incomplete proteins, can be paired to attain a comprehensive amino acid profile.
Digestibility of protein, a metric of the proportion of ingested protein that gets absorbed and utilized by the body, is another key aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides an objective scale of protein digestibility, assessed on a scale from 0 to 1.0. Animal-sourced products generally achieve high PDCAAS scores, reflecting high digestibility and quality. In contrast, plant-based proteins often show diminished digestibility, largely owing to the presence of cellulose—an indigestible component of plant cell walls—that restricts complete protein absorption. Given these considerations, for track cyclists, we recommend a significant share of protein intake from animal sources due to their outstanding quality and digestibility.
Carbohydrates: Digestion Time and Nutrient Density Insights
Carbohydrate quality depends on two factors: digestion time and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as a reference point. It quantifies the digestion speed and absorption of carbohydrates into the bloodstream, with rapidly digesting sources leading to a swift blood sugar spike, hence higher GI values. Conversely, slow-digesting sources lead to a more gradual rise in blood sugar, thus lower GI values.
The GI is crucial to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, usually provide additional health benefits, including fiber content, micronutrients, and phytochemicals. For athletic performance, particularly track cycling, consuming high-GI carbohydrates, like sugar, during training ensures a fast glucose supply to the bloodstream while reducing gastrointestinal discomfort. Although several factors influence the GI of your carbohydrate intake, a useful guideline for track cyclists is to opt for lower GI carbohydrates the farther away from training you are.
Fats: Understanding the Types
Fat quality is primarily defined by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite fats being an essential part of macronutrients, their contribution to athletic performance is somewhat modest, their main function being to maintain health. Track cyclists should focus on incorporating monounsaturated, polyunsaturated, and saturated fats into their diet while limiting or avoiding trans fats due to potential negative health effects. Foods such as avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds supply polyunsaturated fats.
Conclusion
In conclusion, food composition, although not the leading determinant of track cycling performance, holds a significant role. A profound understanding of protein quality and digestibility, strategic timing and choice of carbohydrates, and the ability to distinguish between different types of fats collectively empower track cyclists to make informed dietary decisions. These choices not only boost performance but also contribute significantly to a cyclist's overall health and well-being.
