Food Composition for Track Time Trial Cyclists

At Saturday, our overarching mission is to elevate athletic performance through strategic nutrition optimization. The intricacies of food composition form a key element of this mission, given their direct implications for digestibility, bioavailability, and concentration of essential nutrients. Even though food composition may not headline the performance conversation, it plays a significant backstage role in shaping a track time trial cyclist's nutritional health and metabolic efficacy.

Proteins: Assessing Quality and Digestibility

The examination of proteins necessitates an understanding of their quality and digestibility. The quality of proteins is primarily dependent on their amino acid profile. Out of 20 amino acids, 11 are non-essential and can be synthesized internally, while the other 9, termed essential, must be obtained from dietary sources. Proteins can be categorised as complete or incomplete based on the presence or absence of all essential amino acids. However, intelligent pairing of several incomplete proteins can create a complete protein. Foods like eggs, lean meats, and dairy products provide complete proteins, while incomplete proteins like grains and legumes can be paired to create a complete protein profile.

Digestibility, which reflects the proportion of ingested protein that is absorbed and utilized by the body, is another key determinant. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a useful assessment of protein digestibility, rating it on a scale from 0 to 1.0. Animal-based proteins often score highly on the PDCAAS, demonstrating better quality and digestibility. Conversely, plant-based proteins typically exhibit lower digestibility, largely due to the indigestible cellulose in plant cell walls, which limits thorough protein absorption. For this reason, it is recommended that track time trial cyclists ensure a significant part of their protein intake comes from animal sources.

Carbohydrates: Decoding Digestion Time and Nutrient Density

The quality of carbohydrates is judged based on their digestion time and nutrient density. The Glycemic Index (GI), ranging from 0 (slowest) to 100 (fastest), is a convenient measure of this. The GI gauges how rapidly a carbohydrate source is digested and absorbed into the bloodstream. Fast-digesting carbohydrates cause a rapid rise in blood sugar levels, leading to higher GI values, while slow-digesting ones result in a slower increase in blood sugar levels and hence lower GI values.

The GI is of utmost importance for both health and performance. Lower GI carbohydrates like lentils and brown rice often pack additional health benefits such as fiber, micronutrients, and phytochemicals. For track time trial cyclists, consuming higher GI carbohydrates like glucose during a race ensures rapid glucose supply to the bloodstream while mitigating gastrointestinal distress. While several factors can influence the GI of your diet, a general rule for track time trial cyclists is to prefer lower GI carbohydrates when further from a race or training session.

Fats: Understanding the Different Categories

The type of fat – monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats – determines the quality of fats. Although fats contribute significantly to macronutrient intake, their direct influence on athletic performance is relatively minor. Fats primarily function to support health. Track time trial cyclists should focus on incorporating monounsaturated, polyunsaturated, and saturated fats in their diet and limit or avoid trans fats due to their potentially negative health effects. Foods like fatty fish, nuts, and seeds are excellent sources of healthy fats.

Conclusion

In conclusion, food composition, while not the prime driver of performance in track time trial cycling, plays a crucial supporting role. Understanding protein quality and digestibility, making informed choices about carbohydrate intake and timing, and distinguishing between types of fats enable cyclists to make informed dietary decisions. These choices not only improve performance but also contribute considerably to overall health and well-being.