As the temperatures rise and colorful flowers make their debut, it’s once again the time of year to get outside for some physical activity and sunshine. Ditch the gym and try a workout in the park, get on your bike and explore the city, or go grab some friends and head out on your favorite hike.

Don’t forget that optimal nutrition will provide the fuel, energy and nutrients you need to be active and perform at your best, no matter the activity. More outdoor workouts mean you’ll need more wholesome, packable fuel to bring along with you.

Potatoes are a powerhouse veggie and nutrient-dense food. In fact, a medium 5.3 oz potato contains 26 grams of complex carbohydrates, 3 grams of protein, 620mg of potassium, and 27mg of vitamin C, perfect for fueling your body before, during or after any activity.

Athletes, on average, need 1 gram of carbohydrate per 1 minute of endurance exercise.1,2 Carbohydrate is the primary fuel for your brain and a key source of energy for muscles. Because your body’s own stores of carbohydrate are limited, it’s important to replenish them.2

Whether you’re hiking a mountain, cycling through the city or running a marathon, potatoes provide portable, delicious nutrition to help you perform at your best. Check out these recipes that use the power of potatoes to fuel your athletic performance.

What are you eating? Potatoes. Real food. Real performance. Visit to learn more.

  1. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.
  2. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011; 29(Suppl 1): S17-27).
  3. Nutritional data is based on a 5.3 ounce skin-on potato.
  4. Nutrition and Athletic Performance. Position of the Academy for Nutrition and Dietetics, American College of Sports Medicine and the Dietitians of Canada. Med Sci Sports Excerc. 2015; 48:543-568.
  5. Beelen M, Burke LM, Gibala MJ, van Loon L JC. Nutritional strategies to promote post exercise recovery. Int J Sport Nutr Exerc Metab. 2010;20(6):515-32.
  6. Gelibter A, et al. Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43
  7. Akilen R, et al. The effects of potatoes and other carbohydrate side dishes consumed with meat on food intake, glycemia and satiety response in children. Nutr Diabetes. 2016 Feb 15;6:e195
  8. Holt SHA, et al. A satiety index of common foods. Eur J Clin Nut.1995. 49: 675-690