23 Oct Fueled by Taters (Real Food Fuel Recipe)
At the end of the Chicago Marathon in 2015 I realized something. I had to change my fueling strategy. I had just PR’d in the marathon, running a Boston Qualifying 3:31.29, but I could not for the life of me enjoy my shiny, new PR. Instead, I was doubled over in pain with diarrhea and stomach pain like no other. My Honey Stingers strategy clearly was not agreeing with me.
So fueling races became my new obsession. I started reading through the science to
figure out what the heck was going on- how could something as simple as some honey cause me so much agony and discomfort? Wellll, turns out that fructose (one of the main sugars in honey) is absorbed pretty dang inefficiently & can lead to diarrhea. Ha. Doncha know.
The thing is- all of us, all the athletes, we all freaking hate chomps, gus, gels, yadda yadda but we rely on them to get us through the super human mileage of a half or full marathon. And yet we will all attest to the awful cramps and GI issues of our beloved fueling strategy.
Guys. This doesn’t have to be one of those awful things all the runners bond over (injuries, cold weather, rain, long runs killing our social lives…we have enough to complain about!). We can use real food to fuel our runs- supply our inflamed bods with antioxidants, vitamins, minerals and a little soluble fiber to prevent diarrhea.
Welcome to the world of #fueledbytaters.
Turns out, the International Society of Sports Nutrition has some pretty awesome guidelines for fueling. Optimally, we should be taking in fuel with a 3-4:1 ratio of carbs to protein to optimize recovery while replenishing glycogen. So this recipe not only includes real food carbohydrate, but easy peasy digestible protein from grass fed animals, a la Vital Proteins Collagen Peptides.
And…I love me some sweet potatoes.
Now, since this recipe is not ONLY delicious but also based on the very specific SCIENCE BACKED recommendations of the International Society of Sports Nutrition… we gotta bust out our handy dandy food scale to make sure we are consuming the recommended amount of carb to protein. If you don’t own a food scale yet… I’m confused. Just buy one. They’re so inexpensive and it makes balancing your plate SO much easier— how else ya gona’ know if you’re eating 3 ounces of protein instead of the 6 ounces you need to optimally recover?
And so! The beloved #FueledbyTaters strategy was born. Since swapping my Honey Stingers for fueledbytaters, I’ve had zero races where I finish with a tummy ache. I’ve won some medals, ran my second fastest half marathon ever & literally brag that I’ve created the tastiest fuel you can carry with ya on the open road. It tastes like grandma’s Thanksgiving sweet potato pie. NOM.
Watch the video below & then scroll down for the recipe!
My strategy is now I pop my first fueledbytater after 45 minutes and continue to take an additional packet every 30 minutes… there have been races where I am too full to take the last packet, in which case I simply do not. I listen to my intelligent, amazing body- a rule I hope all of you trust yourselves to do!
Okay peeps. I am so excited to hear how much you love this recipe. Be sure to subscribe to my blog e-newsletter to hear when my Real Food Fuel e-book is available for download!
- 100 grams sweet potato, mashed
- ⅛ teaspoon salt (I use pink, himalayan sea salt)
- 30 grams maple syrup
- 1 scoop Vital Proteins Collagen Peptides (http://amzn.to/2dN3SCy)
- Prepare sweet potato by cooking on low in the crockpot for 8 hours, microwaving on potato setting for ~5 minutes or roasting in the oven for one hour in tinfoil.
- Once sweet potato is roasted, remove the skin.
- Weigh out 100 grams of sweet potato. Place in a bowl.
- Add maple syrup, salt, Vital Proteins. Mash and combine well.
- Spread out twelve inches of Glad Press ’n Seal.
- Place three small rectangle shapes on the sticky side of the Glad Press ’n Seal.
- Fold the plastic over & press down to create little packets. Cut the plastic so the packets are an appropriate size to fit in your fuel belt.
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