Athletes need lots of carbs, especially during days of training or competition. Athletes should aim to consume four grams of carbohydrates per pound of bodyweight.
The farther the meal is from the game, or training session, the higher the concentration of complex carbs the meal should contain. Complex carbs provide long-term energy, whereas, simple carbs/sugars provide short-term energy, and can cause sugar crashes. Only consume simple carbs just before, during and after the competition or practice.
Examples of complex carbohydrates are yams, brown rice and whole wheat bread.
Below is my recipe for Delightly Whipped Sweet Potatoes, a pre-post sports recovery dish or a side dish that leaves everyone wanting for seconds; so be sure to make enough. You cannot make too much because this potato dish is fantastic even after reheating!
Delightful Whipped Sweet Potatoes
Bring to a boil in a large pot:
1 qt water
1/2 teaspoon sea salt
ADD without peeling:
1 large chopped Sweet Potato or 2 medium (I use Organic Beauregard Yams).
3 medium chopped russet potatoes
6 medium chopped organic carrots
Reduce the heat to medium and continue cooking ingredients for 30 minutes or until tender. Strain these ingredients and place in a large bowl.
ADD:
1/2 to 1 cup unsweetened original Tempt hemp milk (loaded with Omegas)
1/2 stick butter or a vegan alternative; "Shedd's Willow Run Soy bean margarine”.
With an electric mixer or masher, whip everything together. Add salt and pepper to your taste.
This dish requires 45 to 50 minutes to prepare and cook, and will serve 6-8 people. Enjoy!
*Both sweet and russet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6, potassium, and manganese.