“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.”
This post is for all my hard working exercising friends out there. Post workout meals can be one of the hardest to plan. Getting the right mix of carbohydrate, protein, and fat can seem unimportant, but if you are working out hard, you need to fuel properly.
What a treat to have Potatoes USA sponsor a Recipe Redux contest for September. Potatoes are a favorite in my house and we eat them several nights a week. My husband is a triathlete, my kids are swimmers, and I try my best to keep up with all of them. This meal – it’s the perfect post workout meal.
I love to give my kids potatoes after a hard night of swim practice. I cook them, not only because they love them, but I know how nutritious they are.
Do you know why potatoes are so great for post workout? “Potatoes provide the carbohydrate, potassium, and energy you need to perform at your best.”
- A medium potato with the skin provides just 110 calories, no fat, no sodium, no cholesterol, 30 percent of your daily value of vitamin C and more potassium than a medium banana.(1)
- Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system func- tion. A medium potato with the skin contains 620 milligrams of potassium, more than a medium-size banana.(1)
- Carbohydrate is important for optimal mental and physical performance. A medium potato with the skin has 26 grams of quality carbohydrate.(1)
- With as much — if not more — of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis).(2)
One of the easiest ways to incorporate potatoes in your post-workout nutrition routine is to batch cook them and keep in the refrigerator for up to 5 days until you need them. These little petite potatoes are quick to roast up and they reheat with as much flavor as if you just took them out of the oven.
- As I”m sure you already know, it takes a little time to roast up the potatoes and you want to start replenishing glycogen within 30 minutes of your workout. Make these potatoes in advance and you can whip up this healthy meal in less than 5 minutes. Maximize your effort to push those carbs back into your muscles.
I love the mix of the hot potatoes with the cool tuna and avocado. The dill is super refreshing and is the perfect herb to bring all 3 flavors together.
Since I’m a bit of a non-traditional meal eater, I think this is perfect for a morning, noon, or night post workout meal. It’s a great mix of nutrients needed to refuel the body.
~500 calorie meal – the perfect calorie load and it’s broken down like this
68 grams of carbohydrate – 54% of calories from carbs
23 grams of protein – this is a moderate amount of high quality protein
19 grams of fat – 34% of calories from fat – a moderate amount from heart healthy fats, avocado and olive oil
- 2 pounds mini yellow potatoes
- 1 tablespoon extra virgin olive oil
- ¼ teaspoon salt
- 1 teaspoon dried parsley
- 10-14 mini potatoes
- ¼ avocado, cubed
- 1 - 2.6oz pouch of tuna in olive oil
- ¼ teaspoon dried dill
- Preheat oven to 425°F
- Rinse and dry potatoes and place on a baking sheet
- Pour olive oil over potatoes and sprinkle salt and parsley over the top
- Shake the pan to coat the potatoes
- Bake for 22 minutes, shaking the pan once during cooking
- Remove from oven and let cool
- Use immediately, or store in a container and refrigerate
- Remove 10-14 potatoes and add to a microwave safe bowl
- Heat for 30 seconds
- In bowl, add chopped avocado, tuna, and dried dill
- Mix to combine
89mg vitamin C
1 Nutritional data is based on a 5.2 ounce skin-on potato.
2 Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43
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