Modern Athlete Magazine Issue 52, November 2013 | Page 29

Nutrition

Potato Power!
The mighty potato has always been an
aid to the endurance athlete and while
a lot of us stay away from the potato
as a rich, starchy meal, it has more
benefits than we realise. All you have
to remember is how you prepare your
potato-based meal and what kind of
potatoes can benefit you when.
– BY SALOME SCHOLTZ

I

t may come as a surprise to you to discover 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, ribo?avin, folate, magnesium, phosphorous,
iron and zinc.
Regrettably, however, we tend to consume potatoes as
oily fries, or potato chips, and 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
us South Africans are used to and what athletes need
to keep note of if they’re fueling for a long run or ride.
KEEPS YOU GOING
We are all familiar with the white (or yellow) potatoes,
sweet potatoes and new (baby) potatoes. All of these
varieties contain roughly the same amount of vitamins
and minerals per standard portion. Potatoes mostly
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
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