Sports Nutrition: Potatoes can help you reach your Optimum Performance

by Fia Batua, RND

Registered Nutritionist Dietitian/ Sports Dietitian / Medical Culinary Nutritionist

When we talk about fueling our body before, during or after intense training and events, we are talking mostly about Carbohydrates.

Carbohydrate is the primary fuel for our brain and a key source of energy for muscles. It is important for optimal, physical and mental performance. Our body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – so it is important that we replenish them from the food we consume.

You don’t want to end up “hitting the wall” during a race, right?

So, when creating a Sports Nutrition plan, as a Sports Dietitian, I always recommend consuming enough carbohydrates from whole foods.

Having an active lifestyle, one of my favorite go-to carbohydrates are Potatoes. A medium-sized (5.3 oz) potato with skin-on has 26g of complex carbohydrates and 3g of protein. Research suggests that consuming carbohydrate along with protein post-exercise may aid in recovery.

Potatoes – in all forms – provide the complex carbohydrates, potassium, fiber and energy your body needs to perform at its best. #USPotatoPower

Athletes should be mindful of their potassium intake. Having low potassium levels can reduce your energy and endurance and make muscles feel weak. What I love about potatoes is that a medium-size serving has about 620mg Potassium content (more than a medium-size banana!).

Image: https://www.potatogoodness.com/food-high-potassium/

Potassium is an important mineral that works with sodium to balance the fluids and electrolyte levels in the body. And since balanced fluid levels help to regulate your heartbeat and prevent muscles from cramping – Potassium is of particular importance to athletes.