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The new recipes were developed using the most recent compilation of nutrition recommendations for athletes published jointly by the American College of Sports Medicine (ACSM), Academy of Nutrition and Dietetics (AND) and Dietitians of Canada, along with a “Carbohydrates for Training and Performance” review published in The Journal of Sports Sciences.1,2
The research compilation published jointly by ASCM and AND states that “some research suggests that consuming carbohydrate along with protein post exercise may aid in recovery.” According to the review written by Louise Burke and colleagues and published in The Journal of Sports Sciences, “your body’s stores of carbohydrates are limited and may be depleted even in a single session. It’s important to replenish them.”
The performance recipes are categorized based on their nutrient composition into the three key eating occasions for athletes including:
Loaded with carbohydrates, fat-free and a good source of potassium, potatoes provide a mix of nutrients for athletes who want to perform at their best. With 620 milligrams of potassium in a 5.2 ounce skin-on potato, potatoes win on potassium when compared to a medium sweet potato or to a medium-sized banana. And, potatoes contain as much if not more of several essential vitamins and minerals than spaghetti, brown rice or whole wheat bread (compared on a per-serving basis).
Potassium Potato Smoothie
4 small purple potatoes
1 small banana, frozen
1 cup pomegranate juice
2 tbsp. unflavored or vanilla whey protein powder
1 tsp. honey
1 handful of ice cubes
Place potatoes (whole, with skin-on) on microwave safe plate and pierce with a fork 2-3 times. Microwave on high until soft, 4-6 minutes. Remove from microwave and cool until next step.
Blend all ingredients, including potatoes, in a blender until smooth. Add more honey or banana to sweeten as desired. Add more ice to thicken.
Microwave or boil the potatoes ahead of time and store in the refrigerator until you are ready to use them.
Try placing the potatoes and the banana in a Ziploc bag in the freezer for even faster post-exercise prep.
Feel free to vary the types of fruit or fruit juices that you add to the smoothie. Try frozen berries or tart cheery juice for a new flavor option.
If you like a thicker smoothie, try adding Greek yogurt.
Thomas DT, Erdman KA and Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528.
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