-ATHLETE HEALTH TK

Sweetpotato energy Cookies

February THE POWER OF POTASSIUM

Ingredients

1¼ cups all-purpose flour 1 cup rolled oats 1 tsp baking soda ½ tsp salt 1 tsp ground cinnamon

¼ tsp nutmeg ¼ tsp allspice

½ cup unsalted butter softened ½ cup packed light-brown sugar ⅔ cup granulated sugar 1 large egg 1 tsp vanilla extract 1 cup mashed sweetpotatoes ¾ cup semi-sweet chocolate chips

Directions 1. Preheat oven to 350 degrees.

TALKING POINTS

y Potassium has several important roles for ath letes: Muscle function: Potassium is essential for muscle contraction and relaxation. Potassium also transmits nerve signals which are needed for muscle functioning. Relatively small changes in extracellular potassium levels can affect ner vous system functioning, muscle contraction, and blood vessel functioning. Fluid balance: as an electrolyte, potassium af fects fluid balance inside and outside of cells. Po tassium is also essential for acid-base balance.1, Potassium is lost in sweat. To help replenish po tassium lost during activity, a typical sports drink should contain 78 to 195 mg of potassium per liter. Blood pressure regulation: a diet rich in po tassium is associated with lower blood pressure. Potassium relaxes smooth muscle, which opens blood vessels allowing for greater blood flow and a subsequent drop in blood pressure. Potassium can help decrease the adverse effects sodium can have on blood pressure, reduce the risk of recurrent kidney stones, and potentially decrease bone loss. , y Electrolytes lost in sweat from the greatest losses to least include sodium, chloride, potassium, calci um, and magnesium.

y Both vomiting and diarrhea can lead to fluid and electrolyte losses, including potassium. Because electrolyte imbalances can lead to serious symp toms, it is recommended for people to consume an oral rehydration beverage if they’ve had vomiting or diarrhea. In particular, athletes who have had bouts of vomiting or diarrhea will need to make up for electrolyte losses, including potassium, before training or competing. y Potassium supplements do not contain much po tassium because of regulatory limits on the amount of potassium that can be included in a dietary sup plement. Regulatory limits are set due to potential ly dangerous side effects from high supplemental doses of potassium. y Potassium is considered a nutrient of public health concern due to widespread underconsumption. The average American consumes just over half of the potassium recommended each day for good health. Vegetables and fruits are among the high est dietary sources of potassium. All beans are ex cellent sources of potassium. Sweetpotatoes are one of the highest dietary sources of this nutrient.

2. In medium size mixing bowl, whisk together dry ingredients (flour, oats, baking soda, spices). 3. In separate mixing bowl, whip butter and sugars using an electric mixer. Add in egg, vanilla extract and mashed sweetpotato. 4. Add dry ingredients to wet and mix until combined, adding in chocolate chips last. Batter will be wet. Let it sit for 5-10 minutes to firm up.

5. Scoop out dough in 1 ½-2 inch scoops and arrange on baking sheets. 6. Bake for 14-16 minutes. Allow cookies to slightly cool before serving.

TEACHING TOOLS Download our Energy Facts Teaching Tool!

REFERENCES 1 Kenney, WL, Wilmore, JH, and Costill, DL. Physiology of Sport and Exercise. 6th ed. Champaign, IL: Human Kinetics, 2015. 2 U.S. Department of Agriculture. USDA National Nutrient Data base for Standard Reference, Release 26. http://www.ars.usda.gov/ ba/bhnrc/ndl. Accessed February 17, 2017. 3 U.S. Department of Agriculture. Dietary Guidelines for Americans, 2015-2020. 2015. https://health.gov/dietaryguidelines/2015/guide lines/. 4 Burke LM, Ross ML, Garvican-Lewis LA et al. Low carbohydrate, high fat diet impairs exercise economy and negates the perfor mance benefit from intensified training in elite race walkers. J Physi ol 2017;595(9):2785-2807. 5 Burke LM, Whitfield J, Heikura IA et al. Adaptation to a low car bohydrate high fat diet is rapid but impairs endurance exercise me tabolism and performance despite enhanced glycogen availability. J Physiol 2021;599(3):771-790. 6 Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American Col lege of Sports Medicine: Nutrition and athletic performance. J Acad Nutr Diet. Mar 2016;116(3):501-28. doi:10.1016/j.jand.2015.12.006

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