SPUDS!

SWEET V WHITE POTATO – WHICH IS BETTER?

Fitness enthusiasts have long known the energy benefits of potatoes, but if it came down to the wire, many are unsure as to which is better overall – the sweet or the white? I would like to highlight some of the pros and cons of each regarding energy, building muscle and recovery.

1) ENERGY

Per 100 gms. The sweet potato contains a good 20 gms. Of energy filled carbs – 2 gms. more than a garden variety spud of the same size. What’s more, if you have got the guts to eat them with their skins, the sweet variety has more fibre which will put extra energy into your tank. Need the extra power for a productive workout? - Go for the redhead!

The white potato can compete as it has a higher content of vitamin B, which will draw the energy out of the other foods you eat with it, eg beans, tuna or cheese which may top a baked one at lunch. Here’s the energy efficiency rating: if you are eating a spud on it’s own, then go for the sweet, but if you are eating other foods with it, then go white.

2) MUSCLE

Both varieties contain a measly 2 gms. of protein per 100 gms. Luckily, their carbs give them a reprieve because eating 4-5 gms. of carbs per kg. of body weight after a training session will maximize your muscle building potential. In potato speak, an 82 kg. man should go for a medium sweet spud after training rather than the white imitation.

The white potato is not the best raw material for iron-pumpers – even a large one only contains a meagre 7 gms. of protein, so you will need to eat it with a decent protein source if you want to include it as part of your muscle-building arsenal. If you accept the widely embraced 4-5 gms. carbs per kg. of bodyweight guidline, an 82 kg. man should eat one large white spud after training.

3) RECOVERY

Even a small sweet potato will provide you with 284% of your RDA of beta-carotene – the antioxidant responsible for it’s orange colour, along with that of carrots and pumpkins. This is especially useful after a heavy workout because it will kick any post –training stiffness into touch. However, what the whit potato lacks in beta-carotene, it makes up for in vitamin C. A 100 gm. potato will give you 33% of your RDA. A good dose of which taken after a heavy workout makes your muscles less sore according to research at the University of Carolina. Unfortunately, white potatoes are mildly inflammatory – which is not good for recovery.

So, in conclusion, both varieties have their own benefits, but if pushed as to which is best, the winner would be the sweet potato because of the recovery boosting and energy yielding prowess.

TESTOSTERONE AND SOME ‘GOOD’ NEWS!

Testosterone has, in the past, had a bad press at times and thought to send competitive men to an early grave, usually from heart attacks. It has also been implicated in prostate cancer. But there has been some good news discovered recently.

Ten middle-aged and elderly men who received testosterone injections enjoyed increased muscle size and strength, lowered cholesterol levels and increased blood cell counts. Their sex lives also improved!

These men had lower than normal levels of the hormone to begin with, what effect the treatment would have had on men with normal levels is still unknown.

Higher testosterone levels may actually reduce men’s risk of heart disease! Recent studies indicate that high levels of the male hormone strongly correlate with elevated high density lipoproteins (HDL) – the ‘good’ cholesterol!

TOO MUCH OF A GOOD THING?

Many people are now neglecting their health in the quest for improving their physique, perhaps taking things too far. Some are limiting their fruit intake as it’s just ‘another form of sugar’. However, it is important to remember overall health. It is a well accepted fact that fruit (and vegetables) should be essential components of the daily diet. Fruit provides many different vitamins and minerals, and the basic recommendation is to eat at least five portions per day – ideally more for an active person. Typically, the darker the fruit the higher the antioxidant content, which is important for active individuals.

Fundamentally, fruit is sugar in the form of fructose. If someone is attempting to lose weight then they may wish to avoid excessive consumption of fruit (which can lead to gastrointestinal distress), but should still aim for five portions of fruit and vegetables a day.

HEALTHY SHAKES

I know and understand the importance of small frequent meals throughout the day, but I also understand that this can occasionally become monotonous and time consuming. Personally, I am a big fan of nutritious shakes throughout the day also, and I’d like to share some of my own personal favourites.

The first is a breakfast boost that I think is quick, easy and delicious. It contains the right balance of carbohydrates, protein and fat to set you up for the morning. Blend 8 ounces of orange juice with half a cup of natural plain yoghurt half a banana and one serving of your favourite whey protein. Add one tablespoon of flaxseed and 4 frozen peach slices. Blend on high speed for 35-45 seconds and serve. This shake contains 400 calories, and 25 grams of protein, 50 grams of carbohydrates and 11 grams of fat. The second is now one of my all time favourites – chocolate peanut butter! Mix one serving of chocolate meal replacement powder. Add a tablespoon of natural peanut butter, half a banana and 3 ice cubes. Blend on high speed for 45 seconds and serve. This shake contains 453 calories, 48 grams of protein, 40 grams of carbohydrates, and 10 grams of fat. (Based on Myoplex Deluxe mrp)

WHAT HAPPENS WHEN I EAT?

The entire digestion process begins even before you put food into your mouth. Just the thought or even the sound of cooking triggers saliva production in your mouth, and your stomach to produce digestive juices. Different parts of the tongue decipher different tastes – sweet, sour, bitter and salty.

Each mouthful of food takes about 5-6 seconds to reach the stomach. Your stomach has an average volume of 50 ml. when it’s empty, and 1.5 litres when it’s full. But the stomach is very stretchy and over periods of ‘overindulgence’ it can hold higher volumes and leave you feeling bloated. You can try herbal teas like peppermint which help to ease discomfort.

Eating Tips:

Take your time eating – If you rush your food, your stomach lining can easily become irritated causing some of the acidic contents to come back up. This acid can cause indigestion and is very distressing. You can always try a probiotic yogurt or a digestive enzyme supplement called ‘papaya-enzyme’ to aid digestion.

Listen To Your Own Body:

While your stomach breaks down food, the hormone ‘ghrelin’ is produced – this stimulates hunger and helps to control how full you feel. Food can stay in the stomach for minutes or hours. It is down to particle size.

The Final Journey:

Food travels along structures known as ‘villi’ while it’s nutrients are being absorbed. Any unabsorbed residue enters the large intestine, which contains more than 400 different species of bacteria to break it down. As the contents move along it, water is absorbed and the final product – faeces’ is formed, which is stored in the rectum before excretion.

SELENIUM AND FREE RADICALS

I was recently asked to give advice on what was the best thing to take for the prevention from ‘free radical damage’ which can cause heart disease and cancer. I suggested selenium, but was surprised to find it in so many different foods. I wanted to share this with the site members.

(All per 100 grams) Brazil nuts, 1.530 mcg. Mixed nuts and raisins,170 mcg. Tuna fish,57 mcg. Shrimps, 49 mcg. Sunflower seeds 49 mcg. GrilledPlaice, 45 mcg. Wholemeal bread, 35 mcg. Cashew nuts, 29 mcg. Walnuts 19 mcg. And rice 4 mcg.

Including selenium in the diet is particularly pertinent for men as it is involved in the production and maintenance of healthy sperm and protects the prostate gland.