When I’m planning or preparing a meal, I’ve got three things to think about: protein + carb + veggie. That’s basically how I approach lunch and dinner and I mix and match lots of different options!
Potatoes are an awesome versatile starch. You have probably heard someone say that they are a vegetable but from a nutrition perspective their profile is way more like that of rice and pasta than carrots and broccoli (which is not a bad thing!).
Potatoes are a great source of carbohydrates, fiber (especially if you eat the skin), vitamin C, and potassium.
And they can be prepared SO many ways (roasted, made into pancakes, breakfast burritos, or a casserole) but one of my new fav quick ways to prepare them is in the microwave. This method is super quick and I can either enjoy the potatoes as is or save them for repurposing in another dish later in the week!
They are great topped with a little butter and Greek yogurt (or sour cream), cheddar cheese, chives, bacon bits, or just salt and pepper.
Fueling notes:
- Each medium potato has 37 g of carbs, 4 g of protein and 4 g of fiber.
- Pre-workout: have at least 1 hour before your session to give you enough time to digest.
- Post-workout: pair each potato with an ounce of shredded cheddar for the ideal 3-4:1 ratio of carbs to protein and have within 1-2 hours of your session.
The Stuff
- 2 medium potatoes*
Yummy toppings:
- Sour cream
- Butter
- Shredded cheddar
- Chives
The Steps
- Prick potatoes with a fork
- Microwave for 5 minutes. Turn over potatoes and repeat (they may need a little more time if they are larger). If they appear dry when you rotate them, sprinkle them with a little water.
- Serve right away
*You can do as many potatoes as fit comfortably on a plate it will just take a little longer.
Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.
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