Irrespective of how busy we get, potatoes or candy potatoes are nonetheless prepped almost each week within the Jones family, even when it simply means cooking a number of kilos in a baking dish whereas we roast some veggies within the oven for meal prep, and even microwaving child potatoes for a fast aspect at dinner! We are able to pair the prepped one with eggs at breakfast or give them a second fast roast in a pan for some crispiness to pair with a protein and vegetable at dinner. After I’m on my sport with meal planning although, I really like prepping this potato taco bake so it’s prepared for a fast lunch or dinner.
Potatoes for Athletic Efficiency
This mighty starch will not be solely tasty in any respect of those meals, however does a superb job nourishing us and supporting athletes and lively life. I virtually additionally make it a degree to dispel the parable that “white meals are unhealthy” whether or not I’m talking to 1-1 purchasers, lively adults, or a workforce. It’s additionally why potatoes in some kind had been all the time on the menu a number of occasions every week after I labored in skilled sports activities. There’s even a capability to make a microwave a “baked” potato when faculty athletes want additional gas of their dorms.
Potatoes present vitality wanted for athletes and lively people to carry out their greatest each bodily and mentally. Potatoes present high quality carbohydrates – the popular vitality supply for each exercising muscle tissue and the mind! With out satisfactory carbohydrate, your physique and mind can have a tricky time performing their greatest when your physique must energy by means of endurance train, requires vitality bursts comparable to these wanted for sprints, or simply wants optimum mind energy. (1)
On prime of high quality vitality, a media potato offers a superb supply of vitamin C and extra potassium than a banana! Vitamin C is definitely utilized in greater quantities by endurance athletes and athletes who interact in chilly climate sports activities since it’s an antioxidant that protects the lungs. The extra stress in your lungs, the extra safety they want. Potassium is a vital electrolyte that aids in muscle, cardiovascular, and nervous system perform. (1)
Potatoes for train restoration
Whereas the carbohydrate in potatoes looks like a no brainer to gas your exercises, it’s additionally essential in serving to you recuperate. Whereas protein is most mentioned as a post-workout nutrient to assist in muscle restoration, having it paired with carbohydrate is essential to replenish the vitality you’ve used throughout train so that you’ve satisfactory gas out there to recuperate and have interaction in fundamental physique features earlier than your subsequent exercise. One fantastic good thing about the carbohydrate in potatoes versus another starches (comparable to white pasta or rice), is that it offers a excessive degree of satiety. That is useful while you’re actually hungry after a tricky coaching session and wish a balanced meal that can also be filling. (2)
1 Dietary knowledge is predicated on a 5.2 ounce skin-on potato.
2 Gelibter A, et al Satiety following consumption of potatoes and different carbohydrate check meals. Ann Nutr Metab. 2013;62:37-43
Potato Taco Bake Meal Prep
Whereas my potato meal prep talked about above is nice in conditions the place you want a no-recipe efficiency meal, this potato taco bake is ideal when you’ve got a bit time to dedicate to cooking on the weekend. Fall is the proper time to implement meal prep since many adults and households are adjusting to a extra common routine after the summer time. You possibly can prep the potatoes and taco combination on the weekend and retailer within the fridge so it’s able to be popped into the oven on Taco Tuesday for a post-workout dinner. Or, you possibly can bake it on the weekend and divide it up into storage containers to carry to work for those who train in your lunch break. With 8 servings per recipe, you’ll probably get multiple meal for your loved ones out of this, too.
Different bonuses to this recipe? It offers a balanced quantity of protein and about 1/4 of your every day wants for iron, a nutrient that athletes, particularly females, want extra of than the final inhabitants. The lentils are offering most of those vitamins and are an incredible help to the mighty potato. For extra protein you possibly can add cheese or improve the lentil and dietary yeast content material within the recipe.
Let me know within the feedback – what’s your favourite preparation of potatoes? Do you already embrace them in your weekly prep?
Discover extra pre and post-workout potato recipes by clicking the hyperlink on the backside of this publish! I have already got my eye on some potato donuts and potato edamame breakfast burgers.
Vegan Potato Taco Casserole
The vegan potato taco casserole is filled with vitamins to gas athletes and lively people – plus, it is nice for meal prep!
- 2.25 lbs yellow potatoes
- 1 1/2 tbsp olive oil
- 3 cloves garlic minced
- 1 jalapeño minced
- 1 medium white or yellow onion diced
- 2 cups cooked inexperienced lentils
- 1 giant can (28 oz) diced tomatoes
- 1 4 ounce can diced inexperienced chilies
- 1/2 cup dietary yeast
- 2 tsp chili powder
- 3/4 tsp garlic powder
- 3/4 tsp cumin
- 3/4 tsp paprika
- 3/4 tsp oregano
- 3/4 tsp ginger
- 1/2 tsp tumeric
- 1/4 tsp cayenne
- 1/4 tsp black pepper
- 1/4 tsp salt
- cilantro to garnish
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Set oven to 475 and spray a medium baking dish with cooking spray.
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After washing your potatoes, cube into 1/4-1/2 inch cubes and toss in 1/2 tbsp olive oil.
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Place potatoes in baking dish, unfold evenly and bake for 40 minutes.
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Whereas potatoes are baking, warmth 1 tbsp olive oil in a big skillet over low-medium warmth earlier than including garlic and jalapeño. Stir and canopy for 1-2 minutes.
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Add onion, stir and canopy one other 3-4 minutes.
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Add the tomato, inexperienced onion and lentils, stir and canopy when you make the taco seasoning, about 3 minutes.
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Combine collectively all spices earlier than spreading over combination within the pan and stirring nicely.
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Add the dietary yeast, stir and take away from warmth.
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As soon as potatoes have baked to a slight golden brown, take away from the oven and stir earlier than pouring the taco combination over them.
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Stir barely in order that the combination is evenly distributed, and place again within the oven for quarter-hour. Alternatively, you possibly can let the combination cool and retailer lined within the fridge for as much as 4 days earlier than reheating for half-hour within the oven.
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Serve by itself or with greens and avocado.
