Athletes require more carbohydrates than sedentary individuals. I love the idea of this stuffed sweet potato for breakfast because its very easy to customize the amount of carbs at this meal based on one’s own needs.
Why Sweet Potatoes?
Sweet potatoes may not be exactly what comes to mind when you think breakfast food. However, they are a great fuel source for athletes and non athletes.
- Sweet potatoes are a long lasting fuel source. The carbohydrates are released slowly into the blood stream, preventing a spike and crash in your blood sugar.
- High in fibre, which is helpful for weight management and digestion.
- High in betacarotene and other antioxidants that help you stay healthy and recover after workouts. A diet high in antioxidants (these come from fruits and vegetables) can help prevent heart disease and cancer.
- Good source of potassium. Potassium is a mineral that helps to control blood pressure, maintains fluid and electrolyte balance and has a role in muscle contractions.
Nutrition Facts
1 cup sweet potato provides:
121 calories
28 g carbohydrates
4 g fibre
474mg potassium (10%)
0g fat
2g protein
Stuffed Breakfast Sweet Potato
Microwave your sweet potato in the morning or bake a large batch beforehand. Slice in half and top with toppings of choice (as pictured), or just cut a slit in the middle and stuff your sweet potato. A half may be a good snack size, but to meet your carbohydrate needs a large, whole sweet potato may be needed at meals.
Toppings for your sweet potato:
To increase the carbohydrate content:
- Granola
- Drizzle of honey or maple syrup
- Jam
- Dried fruit
- Sliced fruit (bananas, strawberries, blueberries, peaches, etc)
For a protein boost:
- High protein peanut butter (pictured)– In a small bowl, whisk together 2 tbsp peanut butter (natural) and ½-1 scoop of protein power, a generous amount of cinnamon and 1 tbsp almond milk. Add the almond milk slowly and use more if needed to get to desired consistency.
- Plain or flavoured Greek yogurt
- Peanut butter Greek yogurt – 2 tbsp peanut butter and ½ cup Greek yogurt
Healthy Fats
- Nut Butter (Natural peanut or almond butter, sunflower seed butter, etc)
- Chia, hemp or ground flax seeds – adds healthy fats, fibre and the hemp seeds provide extra protein
Flavour additions:
- Cinnamon, nutmeg or pumpkin spice
This could also make a great snack or recovery meal!
-Andrea Docherty, RD