Food Composition for Triathlon Athletes

At Saturday, we aim to improve athletic performance through the careful fine-tuning of nutrition. A fundamental aspect of this approach involves a thorough understanding of food composition, encompassing nutrient bioavailability, digestibility, and the ratio of vital nutrients. Though food composition might not be the primary influencer of athletic performance, it plays a pivotal role in establishing an athlete's nutritional well-being and metabolic effectiveness.

Proteins: Evaluating Quality and Absorbability

The consideration of proteins requires an emphasis on their quality and absorbability. The quality of a protein is primarily gauged by the range and balance of amino acids it comprises. Of the 20 amino acids, 11 are internally synthesized (non-essential), while the remaining 9 (essential) must be acquired through dietary sources. Proteins are categorized as complete or incomplete based on the presence or absence of all essential amino acids. However, a calculated combination of various incomplete proteins can formulate a complementary protein that collectively caters to the essential amino acid requirement. Foods like chicken, beef, and fish provide complete proteins with all essential amino acids. On the other hand, beans and nuts, although incomplete proteins, can be paired together to yield a full amino acid spectrum.

The absorbability of a protein, the proportion of ingested protein that is absorbed and utilized by the body, is another key consideration. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers an impartial measure of protein absorbability, evaluated on a scale from 0 to 1.0. Animal-derived proteins usually register high PDCAAS scores, signifying superior absorbability and quality. Conversely, plant-based proteins tend to display decreased absorbability, largely due to the presence of cellulose—an indigestible component of plant cell walls—which hinders complete protein absorption. Given these observations, we recommend a significant portion of protein intake should come from animal sources due to their remarkable quality and absorbability.

Carbohydrates: Decoding Digestion Rate and Nutrient Density

The quality of carbohydrates relies on two elements: digestion rate and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as the standard. It measures the rate of carbohydrate digestion and absorption into the bloodstream, with rapidly digesting sources leading to a swift increase in blood sugar, and hence, higher GI values. In contrast, slow-digesting sources result in a more gradual rise and lower GI values.

The GI is crucial to both health and athletic performance. Lower GI carbohydrates, such as whole grains and legumes, often come with additional health benefits like fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, such as sugar, during training ensures a speedy energy supply to the bloodstream while minimizing gastrointestinal discomfort. While the GI of your carbohydrate intake is influenced by numerous factors, a practical rule of thumb is that the farther you are from training, the lower the GI of your carbohydrates should be.

Fats: Differentiating the Types

The quality of fats is primarily characterized by its type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being crucial macronutrients, fats contribute modestly to athletic performance, with their main role being the maintenance of health. Athletes should prioritize the inclusion of monounsaturated, polyunsaturated, and saturated fats, while limiting or entirely avoiding trans fats due to their potential negative health impacts. Foods such as avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds supply polyunsaturated fats. Animal products like butter and cheese contribute saturated fats.

Conclusion

In conclusion, although food composition might not be the leading factor in athletic performance, its role is anything but trivial. A nuanced understanding of protein quality and absorbability, careful carbohydrate selection and timing based on nutrient density, and the capability to discern between different fat types collectively empower athletes to make informed dietary decisions. These choices not only enhance performance but also significantly contribute to an athlete's overall health and wellness.