Start the Year Strong with this High-Performance Vegetable
Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes! Here’s why:
• Carbohydrate – Potatoes are a nutrient-dense quality carbohydrate, important for optimal physical and mental performance as 1 the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it’s important to replenish them.2
• Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommends consuming foods with high levels of potassium such as white potatoes.3
• Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? Break out of your carb rut and put potatoes on your plate. With as much — if not more — of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis).4 What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a sweet potato.5
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, Registered Dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports focused foods.” She recommends portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Created exclusively for Potatoes USA by Leslie Bonci, RD
Yield: 8 servings (about 5 potatoes per serving)
24 oz. of petite yellow potatoes (about 40 petite potatoes)
2 Tablespoons olive oil
2 Tablespoons Soy sauce
1 cup panko crumbs
¼ cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
1. Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
2. In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
3. In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
4. Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
1 Nutrition and Athletic Performance. Position of the Academy for Nutrition and Dietetics, American College of Sports Medicine and the Dietitians of Canada. Med Sci Sports Excerc. 2015; 48:543-568.
2 Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011; 29(Suppl 1): S17-27.
3 Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food Portions and per 100 Grams of Foods. Available at: http://health.gov/dietaryguidelines/2015/guidelines/appendix-10/.
4 Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43
5 9 USDA standard reference 28, based on Reference Amounts Customarily Consumed (RACC).