The Athlete’s Kitchen
Copyright: Nancy Clark, MS, RD August 2006
The Meat & Potatoes of Sports Nutrition
The Myth
Once upon a time,
athletes used to chow on meat and potatoes. That changed when red meat
got categorized as bad, “a heart attack on a plate.” (That is, until
the Atkins Diet came along.) Next, potatoes got the bad rap. Potatoes,
after all, have a high glycemic index. (The Glycemic Index (GI) is a
rating system that assigns a numerical value to carbohydrate-rich foods,
based on their impact on blood sugar.) The rumor goes like this:
-
Potatoes quickly
elevate blood sugar (i.e., have a high glycemic index).
-
This stimulates
the release of insulin.
-
Insulin causes the
blood sugar to drop.
-
Low blood sugar
stimulates hunger and the desire to (over)eat ....
-
Potatoes become
“fattening.”
Although this is not
true, the bottom line is many weight-conscious athletes have stopped
eating potatoes—as well as rice, pasta, and other carbs needed to fuel
their muscles.
The Truth
The truth is,
athletes have a different biochemistry than unfit people. Athletes are
unlikely to experience an insulin surge that leads to overeating and
“getting fat” from enjoying potato with dinner. Athletes’ depleted
muscles readily take up carbs and store them as glycogen. Also, most
athletes eat potato with meat or other protein foods; this slows the
release of glucose and the insulin response.
The Reality
Never the
less, many of today’s active people have somehow ended up eschewing meat
& potatoes (or beans & rice, if they are vegetarians) and instead are
choosing purified protein and carbs. That is, they slug down protein
shakes for breakfast, choose protein bars for mid-morning and late
afternoon snacks, and refuel with carb-protein supplements for recovery.
The sports food industry leads us to believe these commercially
prepared, purified carbs and protein are indispensable for superior
performance. Not the case; real food has worked well for years!
While there is a
time and place for sports supplements, many of my clients mis-use them.
For example:
• Does the high
school athlete really need a sports drink at lunch?
• Will the
lawyer/runner benefit from a protein bar for an afternoon snack?
• Will the body
builder gain mass with yet-another protein shake for a mid-morning
meal?
Doubtful. But these
engineered foods have become so mainstream that athletes have forgotten
about the meat-and-potatoes of sports nutrition: meats (and beans) and
potatoes! If you are over-consuming engineered foods, here's some food
for thought about meat, potatoes and your sports diet.
Meat
Many athletes
believe meat is unhealthful because it is cholesterol-rich. Wrong. The
amount of cholesterol in beef is similar to that in chicken and fish.
Cholesterol is part of cell walls; all animal proteins contain a similar
amount (85-95 mg cholesterol/4 ounces; target intake <300 mg/day).
•The fat in meat,
not the meat itself, is the culprit when it comes to heart disease.
Choose lean beef, pork and lamb for your heart-healthy sports diet. Buy
organic, if desired.
• Red meats offer
two minerals that are important for athletes: iron (prevents anemia,
needless fatigue) and zinc (helps heal injuries). While many protein
supplements are fortified with iron and zinc, these minerals tend to be
better absorbed from animal foods.
• Deli roast beef
offers 24 grams protein per 3 ounces—the same as many protein bars or an
average sandwich.
Potatoes
Potatoes are an
excellent source of carbohydrates. Potatoes (and all carbs) are not
fattening; excess calories are fattening. Consistently overeating French
fries or butter-filled baked potato can, indeed, be fattening, but so
can overeating any food, even sport drinks and protein shakes.
• A large (10 oz
when raw) restaurant-size potato can fuel your muscles with about 200
carbohydrate-rich calories ... as can 200 calories of a candy-like
energy bar. But the carbs in many sports supplements—glucose, fructose,
rice syrup and other sweeteners—offer no nutritional value (that is,
unless the manufacturers add some vitamins to make the product appear
more nutritious).
• Potatoes, in
comparison, are nutrient-rich, a natural source of potassium and vitamin
C. Hence, a pre-baked (or microwave) pre- or post-exercise potato offers
nutritional advantages over an engineered energy bar. When eaten naked,
potatoes contain no fat, cholesterol or sodium—and they even come in an
edible, fiber-rich wrapper!
• to make a plain
baked potato more “exciting,” top it with these effortless protein
ideas: cottage cheese, canned bake beans, and chili. Or drizzle a
little heart-healthy olive oil on top with a sprinkling of oregano.
For a family
favorite, make oven fries. Slice raw potatoes into strips, drizzle with
olive or canola oil, mix to coat evenly; spread on a baking sheet, cook
at 425° for 20-35 minutes (depending on the thickness of the “fries”).
For more recipes, visit
www.healthypotato.com!
The Bottom Line
By enjoying
potatoes or other natural carbs as the foundation of each meal, and
meat/protein as the accompaniment, you’ll get the right balance of carbs
and protein that enhances sports performance. Here are some examples of
easy carb-protein combinations of “real foods.” Note: protein quickly
adds up. Most athletes need to focus on getting enough carbs ... More
potatoes, please!
Carb
(gm) Protein (gm)
Target daily intake
(150 lb athlete): 450-750+ 75-120
2 cups Wheaties with
1 cup milk 60 14
PB & J
Sandwich 60
16
1 med zapped potato
+ 1/2 c cot. cheese 55 20
2 cups Spaghetti +
meat (2 oz) sauce 102 30
Total
277 80
Sports dietitian
Nancy Clark MS, RD counsels casual and competitive athletes. Her private
practice is at Healthworks. the premier fitness center in Chestnut Hill
(617-383-6100). Nancy Clark’s Sports Nutrition Guidebook ($23),
Food Guide for Marathoners ($20) and Cyclists’s Food Guide
($20) offer more information about healthful eating and are available
via www.nancyclarkrd.com
or by sending a check to Sports Nutrition Services, PO Box 650124,
Newton MA 02465. Also see
www.sportsnutritionworkshop.com
Additional reading:
Ward, Elizabeth: The
Pocket Idiot’s Guide to the New Food Pyramid |
