The idea behind this, is the most important nutrition happens 48 hours before a race. h�b``�f``y����^(� ̀ �,�@�qȑ��� TI�~(�������� ����F�Y���B���)00�dP`�r�_�xY���;P��i�`��B-.Y�Ć& n��� Registered Dietitian Nutritionist – Dietitian for the Wisconsin Potato and Vegetable Growers Association and the Wisconsin Beef Council. Managing a potato variety development facility, I always have potatoes on hand as a fast lunch, pre-workout snack or quick, easy post-workout dinner. Yes, I look to potatoes for a budget-friendly and easy to digest source of carbohydrates and potassium. Carbohydrates for training and competition. J Sports Sci. They are a staple for my training, recovery and energy level. I also have raced a few additional running and triathlon races each year with the WPVGA Powered by Potatoes team. Real food that fuels your performance, so you can keep up with your athletic drive and become a better you. I keep myself trained to participate in several triathlons, duathlons, adventure races, half marathons and 10K races throughout the year. Throughout the week, leftover roasted potatoes go into the huge salad bowls that I make for lunch; my youngest daughter likes me to pack them in her lunches as well. Then I breaks into the egg yolk and coat the potatoes with it. This is one of my go-to recipes: http://foodhero.org/recipes/potato-pals. Potatoes are also a great source of potassium which has helped prevent muscle cramping. These versatile tacos are easy to prepare and they provide the balanced nutrition and great taste that athletes crave after grueling workouts. The difference between you and your best comes down to how you fuel. later put into a whole wheat tortilla and a meal that will last you until lunch. Coconut sugar is a great low glycemic sweetener that has a nutty flavor and coconut flour has a nice texture and is a good substitute to traditional flours. I was doing the Rocky Racoon 100 in 2016. Please Note: You have clicked on a link to a website maintained by a third party and are about to leave the Potatoes USA website. A nutritional powerhouse, potatoes are a popular, nutrient-dense vegetable that provides fuel and replenishment for athletic performance. During my ultra-marathons my main fuel is potatoes. 2015; 48:543-568). Yes, potatoes are tasty and easy to digest, potatoes Potatoes are an excellent source of vitamin C and a good source of Potassium,both are crucial for long run and speed work recovery in addition to keeping my immune system strong. I added potatoes to my recovery diet at the suggestion of a trainer, I was struggling with lagging energy toward the end of the week. I also do CrossFit 2-3 times per week. 620 Milligrams of Potassium: Potatoes have more potassium than a medium-size banana and are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events. Mashed potatoes have gotten me through many races and I know that they will get me through many more! Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Plus, there’s a potato option to fuel your body and brain throughout the day — whether you lead an active lifestyle or are competing with elite athletes. I’m addicted. Superintendent/Associate Researcher UW-Madison Rhinelander Agricultural Research Station. }���^~��(�9�O�N(\g�Wң�x8����{8�X;D��t�����X>�>ʺ��oO�M�.�8�n�Iu1�tx�����h�B��ׂ%�C��Tl�:[6ʄ���yxfQgdhDY��G]�n�O�X�f"���1�����Tf�?8�����B�JZF����v�������w���cVe�|��쥗�\��o�ڬ�a�2�\~�"I&����kt��$���D*�+���*�����ҧ�ۗ��ʮ6�2`E����2+�s�W&��Z�+�#�.ӵ�~������R���~���s8�2?=��9j���w�}-�}�9�9��. They add beautiful color to your plate while providing high levels of antioxidants. 6 0 obj 0:10. I consume potatoes in some form as least 4 to 5 times per week. This addition made a definite improvement in my training energy and intensity level. I have made the Potato Performance Muffins and was pleasantly surprised by how delicious they were. I usually roast a huge sheet pan of potatoes at least once a week because my three active daughters and my husband love them as well. I train for the professional road cycling circuit, specifically multi-day stage races. Team Potato is made up of athletes just like you who are dedicated to performing their best athletically and in everyday life. Right when you pull potatoes out of the oven, toss them in a vinaigrette and they soak up and absorb the flavors. I was preparing purple roasted potatoes for a group; several children and adults were very unsure about eating them. Potatoes provide the complex carbohydrates, potassium, fiber and vitamin C you need to perform better than ever before. Such an amazing recovery meal any time of the day. Potatoes are an excellent carbohydrate source for athletes who need to adhere to a gluten free diet. potatoes fuel performance 1 medium-sized skin-on white potato (148 g) 1 medium-sized skin-on sweet potato (130 g) 110 calories 1 gram of sugar 3 grams of protein 0% daily value of vitamin a 45% daily value of vitamin c 26 grams of carbohydrates 620 mg of potassium 2 grams of fiber 100 calories 7 grams of sugar A delicious spiced muffin using baked potato, cooked carrots, spices and nuts for a performance-oriented twist on classic carrot cake flavors. More energy-packed than any other popular vegetable, potatoes have even more potassium than a banana. %PDF-1.4 0 %PDF-1.4 %���� For my longer rides I’ll pack pre-cooked petite potatoes and consume along the way. Ann Nutr Metab. However, one taste won them over. I bake the wedges until soft at 375F and serve with a generous portion of dipping sauce made of 1 cup fat free Greek yogurt, 1 Tbsp mayo, and a dash of Sriracha. endstream endobj 87 0 obj <>/Metadata 13 0 R/Pages 84 0 R/StructTreeRoot 18 0 R/Type/Catalog/ViewerPreferences<>>> endobj 88 0 obj <. I started my athletic career as a swimmer at the age of 5. 325 0 obj <>stream Those of us without lactose intolerance top our soup with plain Greek yogurt or shredded cheddar cheese. Meal Prep doesn’t have to be time-consuming or complicated in order to pack a powerful performance punch. I decided that this was the year to run Boston! They are my most favorite vegetable on the planet!”. What are you eating? After winning the overall amateur XTERRA National Championship in 2010, I have not strayed from this steak and potato meal, and it has never let me down. They are often one of the first things I eat (with salt) after a run to help replace my muscle glycogen stores and electrolytes. You are a fighter, you are persistent, you strive for everyday to be better than the last. Potatoes have more potassium than a medium-size banana, Nutrition Comparison White Potato Vs. Sweet Potato Infographic. Carbohydrates are crucial for distance running. It was 29 degrees 19 hours into the run. I love using coconut sugar and coconut flour to add nutrition to baked goods. Mini potato and egg frittatas are prepared in a muffin tin, perfect for on-the-go pre-workout breakfasts. Join the Team Potato community, train and compete fueled by potatoes, compete in athletic events, and share your experience to earn Team Potato gear like performance shirts, running jackets, and other exclusive rewards like race entries and more! I typically ride 3-4 times a week during the warm season but have just recently bought a fat bike so should be doing some snow biking this winter. �$=���. This nutrient dense one pan potato skillet breakfast makes a week worth of meal prep. Many people don’t realize that potatoes are great for making soups thick and creamy. I love to travel and run anywhere I can. Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. I replace the banana in my protein shake with dehydrated potatoes, blended with ice, spinach and chocolate protein powder, it’s a great recovery drink.

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