“As a nutritionist, I love to see potatoes finally getting their due rather than being scorned as a ‘junk white carb,'” says Kelly Jones, MS, RD, CSSD, a board-certified sports nutritionist who works with athletes as well. , as well as with the best professionals of the level.

“I’ve worked with cyclists who take packets of mashed potatoes with them on their rides as a fuel source, and I also regularly recommend them as a staple lunchtime starch,” Jones explains.

A medium-sized potato was found to have the same amount of carbs per serving as popular sports foods like energy bars or granola, but with more whole-food nutrition and fewer weird additives.

“Carbohydrate intake during moderate-to-vigorous activity of 90 minutes or more is important for maintaining intensity and increasing exercise duration, and for those with high levels of activity, it’s important to consume adequate carbohydrates throughout the day,” says Jones, adding that carbohydrates are the most preferred and efficient source of energy for your muscles and brain, that is, they really are should not avoid, especially if you lead an active lifestyle.

“Believe it or not, carbs don’t just turn into fat, they can actually be stored as glycogen in our muscles as a quick fuel source,” says Jones. Moral of the story: If you’re not consuming enough calories or carbs, it’s going to be harder to optimize your workouts.

“Potatoes contain more potassium than bananas, are an excellent source of vitamin C, and contain some iron, which is important for those involved in high-intensity, long-duration activities,” Jones notes.

In addition, starchy carbohydrates contain small amounts of fiber and protein, which can slightly slow digestion and assimilation. “It’s good for those with sensitive digestive tracts,” adds Jones. So, if you don’t react well to packaged foods like energy gels or bars, pack a potato for your next tough workout or grueling walk.