Food Composition for Ultramarathon Runners
At Saturday, we aim at augmenting ultramarathon performance through the tactful fine-tuning of nutritional strategies. An integral facet of this strategy entails thorough knowledge of food composition, encompassing factors such as digestibility, bioavailability, and the availability of crucial nutrients. While food composition might not be the overriding factor of athletic performance, it profoundly influences an ultrarunner's nutritional status and metabolic functionality.
Proteins: Evaluating Quality and Digestibility
When scrutinizing proteins, one must pay attention to their quality and digestibility. The merit of a protein is primarily gauged by the range and ratios of amino acids it encapsulates. Out of the 20 amino acids, 11 are self-synthesized (non-essential), while the rest 9 (essential) need to be sourced externally through diet. Proteins are categorized as either complete or incomplete depending on the presence or lack of all the essential amino acids. Nevertheless, strategic amalgamation of multiple incomplete proteins can result in a well-rounded protein that meets the essential amino acid need in its entirety. Foods such as poultry, red meat, and fish offer complete proteins with all essential amino acids. In contrast, lentils and seeds are incomplete proteins that, when combined, can provide a full amino acid spectrum.
The digestibility of a protein, indicative of the percentage of ingested protein that is assimilated and used by the body, is another crucial aspect. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) gives a standardized measure of protein digestibility, rated on a scale from 0 to 1.0. Products derived from animals usually attain high PDCAAS scores, showcasing high digestibility and quality. Conversely, plant-based proteins exhibit lower digestibility, largely due to cellulose—an indigestible part of plant cells—hindering complete protein absorption. Given these insights, we recommend a significant share of protein to be sourced from animal-based foods due to their remarkable quality and digestibility.
Carbohydrates: Interpreting Digestion Speed and Nutrient Density
Assessing the quality of carbohydrates is primarily about two parameters: digestion speed and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), is a useful reference. It estimates the digestion rate and absorption of carbohydrates into the bloodstream, with fast-digesting sources causing a swift increase in blood sugar, resulting in higher GI values. Slow-digesting sources lead to a more moderate rise and lower GI values.
The GI is essential for both health and athletic performance. Lower GI carbohydrates, like whole grains and legumes, often provide additional health benefits such as fiber content, micronutrients, and phytochemicals. Conversely, for athletic performance, consuming high-GI carbohydrates, like glucose, during exercise ensures a quick supply of glucose to the bloodstream while minimizing gastrointestinal issues. Although the GI of carbohydrate intake can be influenced by various factors, a useful guideline is that the further from exercise you are, the lower the GI of your carbohydrate should be.
Fats: Identifying the Types
The quality of fat is mainly distinguished by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. While fats are essential macronutrients, their role in athletic performance is somewhat limited, primarily serving for health maintenance. Ultrarunners should prioritize monounsaturated, polyunsaturated, and saturated fats while curtailing or entirely avoiding trans fats due to their potential health hazards. Foods such as avocados, nuts, and olives are rich in monounsaturated fats, while fatty fish and chia seeds provide polyunsaturated fats. Dairy products such as butter and full-fat yogurt are sources of saturated fats.
Conclusion
In sum, although food composition may not be the primary driving force in ultramarathon performance, its role is far from insignificant. A comprehensive understanding of protein quality and digestibility, strategic timing and choice of carbohydrates based on nutrient density, and the proficiency to distinguish between different fat types collectively equip ultrarunners to make educated dietary choices. These decisions not only enhance performance but also contribute substantially to an ultrarunner's overall health and wellness.
