BY FIA BATUA, RND -CSN EFT

REGISTERED NUTRITIONIST DIETITIAN/ SPORTS DIETITIAN / MEDICAL CULINARY NUTRITIONIST

 

I’ve been seeing a lot of posts lately on different media platforms about the goodness of a Plant-Based Diet, especially for Athletic Performance. A lot of elite athletes are now shifting towards a Vegan Diet. It’s getting a lot of attention.

And I can’t blame them.

I’m a fan of a whole food plant-based diet.

I’ve been following top elite athletes like Venus Williams, Lewis Hamilton, Barny du Plessis, Kendrick Yahcob Farris, Nate Diaz, and more. Their stories about their Vegan lifestyle amazed me and how their performance is better than ever. That’s why for a year now, I’ve been recommending a whole food plant-based diet to athletes.

 

For long-lasting fuel, athletes need to center their diets around more calorie-dense whole plant foods that are rich in complex carbohydrates such as potatoes, beans, oats, brown rice, and other starchy vegetables, legumes and grains.

 

And like any other athlete, one of my top favorite complex carbohydrates is the mighty potato! Potatoes are easy to find and affordable. And Potatoes Fuel Athletic Performance for real!

In fact, potatoes are a great part of a vegan diet. One medium-size potato with the skin on (148g) has only 110 calories, fewer than most processed foods like pasta. It also has 2g of fiber, 3g of protein and only 1g of sugar. #PotatoNutrition

 

According to the Potato Goodness website, “Potatoes are an excellent carbohydrate source for athletes who need to adhere to a gluten-free diet. Try different varieties of potatoes with purple, yellow, red and pink flesh. They add beautiful color to your plate while providing high levels of antioxidants.”

 

Sweet potatoes are often commended as being healthier than white potatoes, but in reality, both are highly nutritious. Compared to sweet potatoes, white potatoes contain more potassium, complex carbohydrates, vitamin C and protein. They also have less sugar. On the other hand, sweet potatoes are a good source of vitamin A and fiber.

 

 

So, try these three plant-based vegan recipes and discover how satisfying potatoes can be! #USPotatoPower

Pre-Workout:

 A pre-workout meal must contain 70-80% carbs and 20% protein.

A baked potato, with skin on, is a perfect pre-workout meal. Add some beans to boost up your protein intake.

Baked Potatoes

Ingredients:

 2 medium-sized Potatoes, unskinned, scrubbed and dried

2 tsp Olive oil

1/4 tsp Garlic Powder

Salt & pepper

Directions:

• Preheat oven to 450 degrees F
• Prick each potato with a fork several times
• Microwave on HIGH for 6-12 minutes, until slightly soft. Turning over halfway through.
• Carefully transfer hot potatoes to the oven and cook directly on the hot oven rack until a skewer glides easily through flesh, about 20 minutes.
• Remove potatoes from the oven and make a dotted X on top of each potato with the fork. Press in at ends of each potato to push flesh up and out.
• Seasoned with salt and pepper. Top with your favorite toppings!

Like sour cream, cheddar, sriracha, etc. Enjoy hot!

 

 

During Exercise/ Long Hours of Training

 During intense training, you lose fluid and electrolytes, mostly sodium and potassium, through sweating and may lead to dehydration. Dehydration can affect muscle strength, energy, coordination, and concentration.

Potatoes are a good source of potassium and it is packed with complex carbohydrates that are enough to fill you up during intense training.

Cook, Pack and Go – Hash Brown Potatoes

 Ingredients:

 375 grams Potatoes, unpeeled, scrubbed

Sunflower/Canola Oil 45ml

Salt and pepper

 Directions:

• Do not peel or cut the potatoes. Simmer the whole potato in salted water until just slightly undercooked. Drain in a colander and allowed steam, dry for a few minutes. Peel the potatoes and cut them to a rough medium dice. Allow the potatoes to completely cool down and drain excess moisture.
• Ladle in a thin layer of oil into a well –seasoned 6-inch sauté pan and set it over medium heat.
• When the oil is hot, add 1 portion of potatoes and flatten them into round cakes. Shake the pan back and forth to keep the potatoes from sticking.
• When potatoes are well-browned on the bottom, flip them over and turn them. Try to keep the potato cakes unbroken.
• Season with salt & pepper. Slide the potatoes out of the pan onto a plate.

 **Cut these babies to pieces and enjoy them as your source of fast-acting energy snack!

 

Post-Exercise

 Within 30mins -1 hour cool down, consume a meal rich in complex carbohydrates and protein. The ratio should be 3:1 Carbohydrates to Protein. That’s about 3-grams carbohydrates for every 1-gram protein.

Try this classic mashed potato recipe and add it to your favorite dish. Any dish!

Vegan Roasted – Garlic & Chives Mashed Potatoes

Yield 4

 Ingredients:

 500 grams Potatoes, unpeeled and cut in quarters

4 large cloves Garlic, Peeled

3 teaspoon Olive oil

1 cup Almond or any plant-based milk, warm, add more if needed

Salt

2 Tablespoons minced chives, more if needed

Directions:

• Preheat oven 350 degrees F. Place garlic on a piece of foil, drizzle with 1 tsp of the oil, wrap and roast until tender, about 20minutes.
• Meanwhile, put the potatoes in a large saucepan, cover by 1 inch with cold water and bring to boil. Reduce heat to a simmer, add dry thyme leaves and cook until the potatoes are very tender, about 20minutes. Strain and return the potatoes to the sauce cup.
• Add roasted garlic with any juice that has collected, almond milk, remaining 2 tsp oil, 1 1/4 tsp salt to the potatoes. Mash with a potato masher until smooth, adding almond milk if necessary. Stir in the chives and add salt to taste. Transfer the potatoes to a serving bowl, garnish with additional chives and serve.

 

#PotatoesUSA #PotatoesUSAPhilippines

All photos used are from Potatoes USA. Know more about Potatoes USA and how U.S. Potatoes help fuel athletic performance by clicking here.