Mid-Run Fuel: Potatoes

Less glamorous than it’s sports fuel counterparts but just as effective to fuel up your runs or other endurance activities… the potato!

Packed with 36 grams of carbs per half cup and easy to add sodium to, spuds can be a quick and easy way to fuel during your workouts especially if an athlete is looking for a homemade or natural option.

Some fueling basics

Fueling during runs is unique to each individual. Certain factors such as duration and intensity of the run, environmental conditions, size and sweat rate of the athlete will impact fueling recommendations.

Generally speaking, if your run will be 60 minutes or less you won’t need to pack any fuel. It is still very important to go into these runs well-fueled. If your run will be over 60 minutes you should be packing some easily digested carbs, fluids, and electrolytes to consume during the run. These can include sports drinks, chews, bananas, pretzels, or this homemade potato pouch recipe.

Portable potatoes for mid-run fuel

Serving size: makes about 4 pouches

Ingredients:

• 2 medium potatoes, chopped

• 1 bouillon cube, 1 cup broth, or salt

• Ziplock bags

Directions:

• Boil potatoes in water plus salt of choice

• Once tender, mash with potato masher

• Add additional salt as desired

• Add 1/3-1/2 cup to ziplock bag

Pack a bag or two with you depending on the duration and intensity of your run. During the run, tear a corner of the bag, eat the potatoes and go! Also, don’t forget to rehydrate with fluids as well.

If you are just starting to fuel to your runs, be sure to start with small quantities and test out different types of fuel to find what works best for you. This is especially important if you’re concerned about experiencing GI distress. The gut needs to be trained to take fuel during a run, so be certain to practice often during training for success on race day.