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Eating potatoes before your run is an excellent way to boost your energy. Potatoes contain potassium, an important electrolyte for runners. However, a potato diet should be avoided if you have diabetes. If you have a high sugar intake, it could cause digestive issues. If you are unsure about whether potatoes are a good option for running, talk to your doctor. This article is not intended for diabetics. Why you should eat potatoes while you run You may have heard that you should eat potatoes while running, but what exactly are they? The good news is that potatoes are highly nutritious and can fuel your performance. Potatoes contain lots of vitamin C, potassium, and energy, and are particularly good for marathon training. Even medium-sized potatoes have 26 grams of carbs, which is enough to provide you with the energy you need during a long run. They also slowly release carbohydrates into your bloodstream, which makes them a good choice for runners. In addition to being a low-calorie food, potatoes are also a highly satisfying food. One study compared the amount of hunger a person would feel after eating potatoes to a similar amount of rice or pasta. The results showed that potatoes satisfied the hunger better and resulted in fewer calories being consumed. Another benefit of potatoes is that they are high in resistant starch, which is not digested by the body, and so they become a source of nutrients for beneficial bacteria in the gut. Because potatoes are rich in resistant starch, they help promote good gut health and regulate blood sugar levels. Potassium is an important electrolyte Electrolytes are crucial for proper functioning of the body, and they are lost when you sweat. While mild sweating is not an issue, excessive sweating is a sign of electrolyte deficiency. This can lead to muscle cramps, side stitches, and stomach discomfort. Luckily, replacing electrolytes after a run is relatively easy. A simple sports drink or salt tablet will replace these lost electrolytes. The body needs a balanced level of both sodium and potassium to maintain proper fluid balance. Having steady levels of these two electrolytes in the body prevents cramping and regulates the heartbeat. Potassium is especially important to runners because it acts as a gatekeeper for fluid movement. While sodium is stored outside of the cell walls, potassium is inside. If you are not taking enough potassium, you may need to take supplements. Glucose-fructose mix can cause gastrointestinal issues Among its negative effects is that fructose impairs blood lipid composition. It may increase levels of VLDL cholesterol, a bad kind of cholesterol that accumulates in the organs. Fructose also lacks appetite suppressing qualities, and may contribute to overeating. There are no controlled studies to prove this yet, but more research will eventually shed light on the effects of fructose on the body. TORQ has developed a Fueling System range that contains only natural ingredients. This mix is made from fructose, glucose, and sucrose. Researchers have studied mountain marathon runners and their body's response to carbohydrate. They found that runners who consumed the 2:1 Glucose-Fructose mix did not experience gastric upset and felt good. Reusable squeeze packets make it easier to eat on the go Eating a potato while running is much easier with the help of reusable squeeze packets. Like baby food packets, they allow you to eat faster on the go, and don't require you to use a spoon. You can also easily substitute gels for potato while running. Here are the steps to make eating a potato easier while running. But first, you need to prepare the potatoes. Vitamin C is a nutrient for endurance athletes If you're an endurance athlete, you've probably heard that Vitamin C is critical for optimal performance. This essential vitamin helps the body repair and regenerate tissues, and it may also help speed up recovery time between workouts. But does it really matter? Read on to find out why this important nutrient is crucial for endurance athletes. Listed below are some benefits and drawbacks of taking a Vitamin C supplement. For the most part, endurance athletes should consume foods that are rich in Vitamin C. They also need to make sure that they're getting enough calcium and vitamin D to keep their bones and muscles healthy. Dairy products are rich in calcium, as are fortified drinks and cereals. Athletes who are prone to bone problems should consider taking a vitamin D supplement as well. This is especially important for female athletes, as their bones tend to be the most susceptible to bone loss.

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