Running News Daily

For years, pasta has been the go-to pre-race meal for runners, but potatoes might just be the better choice—and here’s why:

1. Potatoes are a Complex Carbohydrate Powerhouse

A medium baked potato (~150g) offers approximately 37g of carbohydrates, primarily in the form of starch. This starch breaks down into glucose, the preferred fuel source for your muscles during endurance events. Unlike processed pasta, potatoes retain essential nutrients like potassium, iron, and magnesium, making them a natural choice.

2. Rich in Potassium and Electrolytes

Potassium plays a critical role in nerve function and muscle contraction. One medium potato delivers over 900mg of potassium—that’s nearly double the amount found in a banana (~450mg). This helps prevent cramping and supports muscle endurance during long races.

3. Lower Glycemic Load than Pasta

While pasta can cause a rapid spike in blood sugar, potatoes (especially when eaten with skins and balanced toppings like butter or cheese) have a lower glycemic load, resulting in a more sustained energy release.

4. Gentler on the Stomach

Many runners report that pasta causes bloating or discomfort due to gluten and higher fiber content. Potatoes—whether baked or mashed with simple toppings—are gentler on digestion, making them an excellent option for pre-race fueling.

5. Anecdotal Success (and Personal Endorsement)

Your own experience adds weight to the argument: a fully loaded baked potato (with butter, cream cheese, and chives) combines carbs, fats, and a touch of protein. This combination slows digestion and provides a steady energy release throughout a marathon.

Could Potatoes Replace Pasta for Pre-Race Carb-Loading?

Absolutely. Many elite runners in East Africa and beyond already favor starchy root vegetables like potatoes, sweet potatoes, and ugali over refined pasta. Potatoes offer a natural, nutrient-dense fuel source that supports endurance, performance, and recovery.

As more athletes turn to wholesome, performance-driven nutrition, it might be time to make potatoes your pre-marathon staple—and leave pasta on the sidelines.