Food Composition for Ultra Distance Duathletes

At Saturday, our goal is to elevate athletic performance through the careful refinement of nutrition. A central aspect of this approach involves a thorough understanding of food composition, considering factors such as digestibility, nutrient bioavailability, and the density of essential nutrients. Even though food composition may not be the principal stimulant of athletic performance, it substantially impacts an athlete's nutritional health and metabolic efficiency.

Proteins: Evaluating Quality and Digestibility

Protein examination requires emphasis on their quality and digestibility. The caliber of a protein is mainly dictated by the variety and balance of amino acids it carries. Of the 20 amino acids, 11 are produced internally (non-essential), while the remaining 9 (essential) must be externally supplied through diet. Proteins are categorized as either complete or incomplete, based on the presence or absence of all essential amino acids. Nevertheless, an astute combination of multiple incomplete proteins can create a complementary protein that collectively satisfies the essential amino acid requirement. Foods such as poultry, beef, and fish serve as examples of complete proteins providing all essential amino acids. Conversely, legumes and nuts are incomplete proteins but can be combined to yield a comprehensive amino acid profile.

Digestibility of a protein, or the fraction of ingested protein that is absorbed and put to use by the body, is another pivotal aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) provides a robust metric of protein digestibility, evaluated on a scale from 0 to 1.0. Animal-derived proteins typically achieve high PDCAAS scores, indicating excellent digestibility and quality. In contrast, plant-based proteins often show diminished digestibility, primarily due to the presence of cellulose—an indigestible component of plant cell walls—that restricts full protein absorption. Given these insights, we suggest that a considerable portion of protein intake should be sourced from animal products due to their superior quality and digestibility.

Carbohydrates: Determining Digestion Speed and Nutrient Density

The quality of carbohydrates hinges on two factors: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), acts as a standard. It measures the digestion speed and absorption of carbohydrates into the bloodstream, with fast-digesting sources causing a swift blood sugar spike and thus higher GI values, while slow-digesting sources result in a gradual increase and lower GI values.

The GI is relevant to both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often bring additional health benefits such as fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, such as sugars, during training ensures a speedy energy supply to the bloodstream while minimizing gastrointestinal distress. Although the GI of your carbohydrate intake can be influenced by various factors, a practical guideline is to opt for lower GI carbohydrates when far from your training period.

Fats: Identifying the Types

The quality of fats is primarily characterized by their type: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being a crucial macronutrient, fats' contribution to athletic performance is relatively minimal, primarily serving health maintenance. Athletes should prioritize including monounsaturated, polyunsaturated, and saturated fats while limiting or completely avoiding trans fats due to their potential detrimental health impacts. Foods such as avocados, nuts, and olive oil are rich in monounsaturated fats, while fatty fish and flaxseeds supply polyunsaturated fats. Dairy products like butter and cheese are sources of saturated fats.

Conclusion

In conclusion, understanding the composition of proteins, carbohydrates, and fats is crucial for optimizing the nutrition of ultra-distance duathletes and supporting their performance. Considering the quality and digestibility of proteins, the digestion speed and nutrient density of carbohydrates, and the types of fats to prioritize allows athletes to make informed dietary choices that contribute to their overall well-being and metabolic efficiency.