Modern Athlete Magazine Issue 116, March 2019 | Page 49

COACHING
NUTRITION
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.
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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 the
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 after
they have been consumed.
•
New potatoes are generally gathered young, just before their sugars are
completely transformed into starch, which is why they have an intermediate GI.
•
Rich in vitamin A and beta-carotene, the sweet potato offers complex
carbohydrates (due to their higher fibre content) along with antioxidant
nutrients. Boiled sweet potatoes also have a low GI.
Potato Power!
The mighty potato has always been an aid to endurance
athletes, and it has more benefits than we realise. All you
have to remember is what kind of potatoes can best benefit
your running needs. – BY SALOME SCHOLTZ,
Refuel and Replenish
REGISTERED DIETICIAN
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.
D
id 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
About the Author:
Salome is a registered dietician in the Johannesburg area.
but Prince Paris of Troy shot an arrow into Achilles’ heel and he died of the
wound. As a result of this legend, the tendon connecting the heel to the calf
became known as the Achilles tendon, and the expression ‘Achilles Heel’ came
to mean a point of weakness.
•
Ironically, the Achilles is actually the thickest, strongest tendon in our bodies,
which it has to be in order to handle the strain of connecting the heel to the
powerful calf muscle. With each step we take, the calf contracts and pulls
on the Achilles, which in turn provides the elastic energy to push the foot
downwards and allows us to move forwards or upwards. Thus the Achilles
carries our entire weight with each step, and several times our weight when
running.
Tender Tendons
In spite of the strength of this tendon, Achilles injuries are fairly common in
athletes, with the most common cause being overuse due to a sudden increase
in mileage, or a sudden force being exerted on the tendon. Misalignment
is another common cause of injury, with tight or weak leg muscles and
misalignment of the knee, hip or back placing undue long-term strain on the
Achilles, as can low arches and uneven leg lengths, while women who wear
high heels for long periods can end up with shortened Achilles.
There are two common Achilles injuries:
•
Achilles tendinosis (formerly called Achilles tendonitis) is a soreness
that comes on gradually and continues to worsen until treated. It often
starts with stiffness when first getting out of bed, and lightly pinching
the Achilles with the forefinger and thumb will be sore. This is a common
injury among middle and long distance runners.
Achilles tendon rupture is a partial or complete tear of the Achilles that
comes on suddenly, sometimes with a popping sound. This is most likely
to occur in sports requiring sudden eccentric stretching, such as sprinting,
but can also occur in middle and long distance runners.
Achilles Fix
Treatment for Achilles tendinosis includes rest, icing and physio, followed by
strengthening exercises. Treatment for an Achilles rupture includes complete
immobilisation, or surgery in the most severe cases. Avoid anti-inflammatory
and painkilling drugs, because Achilles tendinosis is a degenerative injury rather
than an inflammation and the drugs will mask the problem, which will then likely
get worse as you continue putting force on the tendon.
To prevent an Achilles injury, warm up properly with dynamic stretching before
working the tendon too hard, such as gentle calf raises, jogging, jumps, hops or
skipping. Do daily strengthening with calf raises, starting slowly with just your
body weight, and when this can be done without pain, gradually increase the
number of repetitions and sets, and then add weight. Concentrate on a slow,
measured lowering, and be sure to go all the way down for a full stretch of the
Achilles.
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