DENVER– As runners pound the pavement all over the world this Global Running Day (June 1), it’s critical that they eat properly. Fueling performance with energy, potassium, and vitamin C, America’s favorite vegetable, the potato, is key to helping athletes train for a marathon or even take on running for the first time.
A medium (5.3-ounce) potato with the skin on contains 26 grams of carbs (9% daily value), and 2 grams of fiber, making this nutrient-dense vegetable a great way to fuel both mind and body performance. Plus, they are a great source of slowly releasing carbs that fuel the body over long stretches of time.
Potatoes also contain 620 mg of potassium (15% daily value) — more than the 450 mg in a banana! Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function, making it a key nutrient for runners. It’s also a nutrient that Americans typically don’t get enough of. In fact, the 2020 Dietary Guidelines for Americans highlights potassium as an under-consumed nutrient of public health concern.
Vitamin C is another important nutrient for runners, helping boost the immune system and aiding in collagen production, which is a major component of muscle tissue. Potatoes are an excellent source for the vitamin C runners need, providing 30% of the daily value. Potatoes also contain 3 grams of plant-based protein, another key component of muscle and an important nutrient for performance.
At just 110 calories and with 2 grams of fiber (7% daily value), potatoes are easily digestible and more energy-dense than any other popular vegetable. Fiber helps regulate blood glucose and increases satiety, making you feel full longer. Potatoes contain 0.2 mg of vitamin B6 per serving (10% daily value), which plays an important role in carbohydrate and protein metabolism. A medium potato also has 1.1 mg of iron (6% daily value), which makes proteins that carry oxygen to all parts of the body.
Global Running Day is a worldwide celebration of running that encourages people of all ages and abilities to get moving. Whether you’re going for a light jog, a 5K, or a marathon, there is a potato option to fuel your body and brain throughout the day. From russets, reds, yellows, whites and purples to petites, fingerlings, and more — there are enough varieties and plenty of easy ways to prepare potatoes to keep meals interesting and healthy.
Looking for a way to celebrate? Join fellow potato lovers with a passion for performance by becoming a member of Team Potato. Team Potato is over 700-members strong and strives each day to be their best – mentally and physically.
If you need more reasons to fuel your workout with potatoes, check out potatogoodness.com/performance, and remember potatoes are fat free, sodium free, cholesterol free, gluten free, and vegan! Be sure to download the Potato Power Recipe Book for some mouthwatering ideas to fuel your body before, during, and after your run, including several recipes that take 30 minutes or less.
Enjoy a breakfast of portable egg and potato mini frittatas to jump start your day or try a convenient snack of petite potatoes coated in panko crumbs, sesame seeds and spice mix, perfect for a post-run snack. Finish your day with a protein-packed power baked potato, a traditional baked potato with the addition of protein-rich ricotta, baby spinach, and flavorful pesto. You can also satisfy your sweet tooth with potato performance muffins made with cocoa powder and coconut sugar or carrot “cake.”
