Sports Nutrition Guide
Potato Muffins
⏱️
Timing: Pre-Workout
Recommended for consumption before exercise.
Ingredients
- Potatoes (500g)
- 2 Eggs (100g)
- 1/2 Cup Semi-Skimmed Milk (100g)
- 1 Tbsp Low-Fat Yogurt (50g)
- 1/2 Cup Oat Flour (50g)
- 1 Tsp Baking Powder (2g)
- 1/2 Tsp Black Pepper
- 1 Tsp Salt (2g)
- 1 Tsp Olive Oil (5g)
Instructions
- Boil the potatoes for 20–25 minutes, peel them, and place them into a deep bowl.
- Preheat the oven to 180°C (350°F).
- Mash the potatoes, then add the milk, yogurt, and eggs, blending until smooth.
- Add the oat flour, baking powder, and spices to the mixture.
- Grease a muffin tin and distribute the batter evenly into the cups.
- Bake in the preheated oven for 15–25 minutes and serve.
- Makes 12 servings.
Nutrition Facts (Per Serving)
Calories
70.4 kcal
Carbohydrates
10.6 g
Fat
1.8 g
Protein
2.9 g
Sodium
104.7 mg
Potassium
224.6 mg
Magnesium
30.9 mg
Health Benefits
- Yogurt and milk are high-quality protein sources. Thanks to their essential amino acid profile, they promote optimal post-workout recovery and muscle repair.
- Potatoes are rich in essential electrolytes such as potassium and magnesium. These minerals help maintain fluid balance and prevent muscle cramps.
- Rolled oats provide avenanthramides, unique antioxidants that reduce oxidative stress caused by intense workouts. Consuming oats before exercise helps lower inflammation and muscle damage.