PUBLISHED 08/02/2007
What to Eat When
Potatoes rank high on the glycemic index--higher than pasta--which means their carbs get into the bloodstream fast. So quickly, in fact, that some ultramarathoners and Ironman athletes reach for boiled, skinless white potatoes during long endurance events. If snacking on a plain spud midrun is a little too odd for your tastes, tap into longer-lasting energy by topping a potato with low-fat cottage cheese or serving it alongside four ounces of chicken or fish. "You lower potatoes' GI profile by eating them with fat or protein," says Leslie Bonci, R.D., director of sports medicine nutrition at the University of Pittsburgh Medical Center. Eating foods low on the glycemic index--which means the sugars are processed more slowly, delivering a steadier stream of energy--improves endurance, according to a 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism.
Postrun, potatoes replenish carbs quickly, and topped with protein, such as Greek yogurt or low-fat chili, help repair muscle fibers. Plus, the vitamin A in sweet potatoes aids new cell growth and repairs postworkout microtears in muscle, helping you recover and refuel for your next run. A perfect runners' food--just steer clear of the fries.
Great Spud Recipes
Classic Chilled Potato Salad
Potato Frittata
Sweet Potato Mashed
