Food Composition for Ultra-Trail du Mont Blanc Ultramarathon Runners
At Saturday, our goal is to augment athletic performance through strategic nutritional enhancement. An essential aspect of this strategy involves a profound understanding of food composition, including aspects such as digestibility, bioavailability, and the presence of crucial nutrients. While food composition may not be the main catalyst for athletic performance, it plays an integral role in structuring an ultrarunner's nutritional status and metabolic efficiency.
Proteins: Analyzing Quality and Digestibility
When evaluating proteins, their quality and digestibility take the center stage. The quality of a protein is primarily dictated by the range and balance of amino acids it contains. Of the 20 amino acids, 11 are produced within the body (non-essential), while the remaining 9 (essential) must be externally obtained through dietary intake. Proteins are classified as either complete or incomplete based on whether or not they contain all essential amino acids. However, a well-thought-out combination of several incomplete proteins can create a comprehensive protein that meets the requirement of all essential amino acids. Foods such as poultry, game, and seafood are examples of complete proteins delivering all essential amino acids. Conversely, soy and nuts are incomplete proteins but, when combined, can provide a comprehensive amino acid profile.
The digestibility of a protein, which is the proportion of ingested protein that is absorbed and utilized by the body, is another critical factor. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) offers a credible evaluation of protein digestibility, scored on a scale from 0 to 1.0. Animal-derived products typically attain high PDCAAS scores, reflecting their superior digestibility and quality. In contrast, plant-derived proteins have reduced digestibility, mainly due to cellulose—an indigestible component of plant cells—that hinders total protein absorption. In light of this, we advocate for a significant portion of protein to come from animal-based sources due to their unrivaled quality and digestibility.
Carbohydrates: Apprehending Digestion Speed and Nutrient Density
The quality of carbohydrates is determined by two aspects: digestion rate and nutrient density. The Glycemic Index (GI), a scale from 0 (lowest) to 100 (highest), is the common reference point. It measures the digestion speed and absorption of carbohydrates into the bloodstream, with rapid-digesting sources causing a quick rise in blood sugar and hence higher GI values. In contrast, slow-digesting sources lead to a more gradual increase, resulting in lower GI values.
The GI is relevant to both health and athletic performance. Lower GI carbohydrates, like oats and beans, often come with additional health benefits such as fiber, micronutrients, and phytochemicals. On the other hand, for athletic performance, consuming high-GI carbohydrates, like dextrose, during activity ensures a swift glucose supply to the bloodstream, minimizing gastrointestinal discomfort. The GI of your carbohydrate intake can be influenced by numerous factors, but a helpful guideline is that the further from physical activity you are, the lower the GI of your carbohydrate should be.
Fats: Identifying the Types
The quality of fat is primarily differentiated by its category: monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated, and trans fats. Despite being essential macronutrients, fats play a modest role in athletic performance, with their main contribution being health maintenance. Ultrarunners should focus on consuming monounsaturated, polyunsaturated, and saturated fats while minimizing or entirely avoiding trans fats due to their potential detrimental health effects. Foods like avocados, walnuts, and extra virgin olive oil are rich in monounsaturated fats, while fatty fish and pumpkin seeds offer polyunsaturated fats. Dairy products like butter and full-fat yogurt supply saturated fats.
Conclusion
In closing, while food composition may not be the primary driver in Ultra-Trail du Mont Blanc ultramarathon performance, its role is far from insignificant. A detailed understanding of protein quality and digestibility, the strategic selection and timing of carbohydrates based on their nutrient density, and the capacity to distinguish between various fat types collectively equip athletes to make well-informed dietary decisions. These choices not only boost performance but also make a significant contribution to an ultrarunner's overall health and wellness.
