Modern Athlete Magazine 172 September 2024 | Page 54

Nutrition

Potato Power !

By Christine Peters
The mighty potato has always been an aid to endurance athletes , and it has more benefits than we realise .

Did you know that one medium-sized boiled potato with the skin contains about 45 % of the daily recommended value of vitamin C , and as much or more potassium than bananas , spinach or broccoli ? It also accounts for 10 % of the daily value of vitamin B6 and trace amounts of thiamin , riboflavin , folate , magnesium , phosphorous , iron and zinc .
Regrettably , however , we tend to consume potatoes as oily fries , or potato chips , while healthier baked or boiled potatoes are generally dressed in fats like cheese sauces , butter or sour cream . To get the most out of the power of this delicious veggie , it ’ s important to get rid of the frills . Instead , we can focus on the three types of potatoes that we South Africans are used to , and what athletes need to note if they ’ re fuelling for a long run .
Keeps You Going
Most of us are familiar with white ( or yellow ) potatoes , new ( baby ) potatoes and sweet potatoes . All of these varieties contain roughly the same amount of vitamins and minerals , but potatoes differ from one another in their starch content and type , which affects not only how fast they ’ re digested , but how they act when cooked .
• Boiling usually results in a lower glycaemic index ( GI ), since starch can bind with water . The dry heat of baking , on the other hand , lowers moisture and concentrates the sugar in the potato . Keeping the skin on will also contribute to a lower GI as the fibre in the skin helps to decrease the rate at which sugar is
absorbed into the blood after digestion .
• White potatoes have a high GI , which means that their carbohydrates are quickly turned into sugar , which elevates your blood sugar levels quickly .
• New potatoes are generally gathered young , before their sugars are completely transformed into starch , which is why they have an intermediate GI .
• Sweet potatoes are rich in vitamin A and beta-carotene , offering complex carbohydrates ( due to their higher fibre content ) along with antioxidant nutrients . Boiled sweet potatoes also have a low GI .
Refuel and Replenish
It is important to fuel every 45 to 60 minutes during a long run of 90 minutes or more , with around 30g to 60g ( three to four new potatoes ) of carbohydrate per hour . New potatoes will do the best refuelling job , as they have an intermediate GI and are easier to consume and digest , due to their lower fibre content . The intermediate GI will not only provide you with a quick surge of energy , but will sustain energy levels for longer . By adding a little salt , you can also help to replace sodium lost through sweat . New potatoes can also be consumed as your starch after the race , to help with refuelling of your carbohydrate stores .
Images : Pexels

Chocolate Power !

By Christine Peters
A bit of chocolate – in moderation – can actually help relieve the stress put on your body by the hard running miles .

Chocolate contains potent antioxidants called flavanols , which may reduce exercise-induced oxidative stress . Studies have shown that consuming moderate amounts of chocolate can boost heart health , and lower blood pressure and cholesterol . Other research suggests that these flavanols can ease inflammation and lower the risk of potential blood clots . However , not just any chocolate will do !

The darker the chocolate , the higher the antioxidant content and more heart-healthy benefits . Dark chocolate has a lower glycaemic index , which means that eating it won ’ t make your blood sugar levels peak . Choose a dark chocolate 70 % or higher , which will help keep your blood sugar levels stable . Just remember to take note of the calories , as chocolate is high in fat , contains sugar , and it ’ s easy to overindulge . To put this in perspective , four Lindt 70 % dark chocolate squares equal one slice of bread and two heaped tablespoons of peanut butter , or 250 calories .
Drink Up !
Chocolate milk may help give you more power and help you run longer if you drink it before your workout . It can also improve recovery if you take it after your workout . The chocolate milk helps replace fluids and electrolytes lost during exercise , and contains calcium and vitamin D , which will help in strengthening bones . Chocolate milk also contains the perfect ratio of carbohydrates to protein to improve recovery after exercise . The carbohydrates will replenish the depleted glycogen stores and the protein will help rebuild muscle .
It is worth mentioning that the benefits from chocolate milk are from the milk and not from the chocolate . The chocolate only adds to the flavour of the milk and the amount of cocoa in the flavouring does not contain sufficient amounts of antioxidants to be of benefit to the athlete . Therefore , any flavour of milk can be used .
Moderation Reminder
Even though chocolate can help your running performance , you still need to consume it in moderation as part of a healthy balanced diet , because chocolate and chocolate milk are high in sugar , fat and energy , and excess consumption can still lead to weight-gain .
This article comes out of the Modern Athlete archives , and was written by Christine Rice ( née Peters ), a registered private-practicing dietitian who heads up Christine Rice Nutrition , based at the Sunninghill Medical Centre in Johannesburg . More info at www . christinericenutrition . com .
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