You may not associate the frequent consumption of white potatoes with sporting excellence, yet perhaps that’s unfair. The vilification of spuds began in earnest during the 1980s and 1990s, as low-carb diets such as the Atkins Diet and the South Beach Diet gained popularity, consigning potatoes to the “carby, starchy” category of foods and tainting their perceived healthiness.
However, appropriate quantities of carbohydrates are undoubtedly essential for us all. They’re particularly important to endurance athletes whose preferred physical pursuits require a significant intake of calories during exercise. The science around in-race nutrition has developed over time, with athletes now advised to consume significantly more calories while exercising than they were just a decade or two ago. Sports nutritionists now suggest that long-distance runners consume between 300 and 500 calories per hour of exertion.
Getting this number of calories into your body while engaged in strenuous exercise is no easy feat, and this has led to numerous high-carbohydrate gels, bars, and chews entering the sports nutrition marketplace. With such an array of sport-specific products now available, aspiring athletes may be surprised to learn that the carb content of a medium-sized potato is comparable to a typical energy gel packet. Research suggests that potatoes may be as effective as high-carb gels in fueling endurance cyclists.
Additionally, potatoes are cheap, versatile, and easy on the palate. They may be considered rather bland, but this is often seen as an advantage by the athletes turning to them as their exercise fuel of choice: having something easy and pleasant to eat, mile after mile, is crucial. Potatoes can also be prepared as a puree, which is advantageous for high-intensity sports where chewing is a challenge, or they can be mashed and bagged for easy in-race consumption, perhaps with a little salt or olive oil to enhance the flavor. Combining instant mashed potatoes with chicken stock or miso broth makes a hearty, hydrating soup perfect for taking in carbs on the go.
Baked, boiled, mashed, or fried?
- With the skin left on, a large potato contains around 1,570 milligrams of potassium, a crucial micronutrient that supports muscle contractions. This is far more potassium than you’ll find in a banana.
- Unsurprisingly, the potato industry has taken note of the spud’s association with athletic prowess. Potatoes USA, the marketing board representing America’s potato farmers, holds an annual competition to nominate a “Speedy Spud”: an athlete who will run a race wearing a potato costume to help spread the message that potatoes are a highly effective fuel source. In return, Potatoes USA will cover the fees for the Speedy Spud’s race of choice.
- Potatoes have been adopted as the “official performance vegetable” at some events in the popular Rock ‘n’ Roll Marathon series. Boiled and salted potatoes were provided to the 10,000 competitors who entered the 2019 race in Las Vegas.
