Rosemary Potato Salad with Split Peas

March 7, 2023

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With my mom’s name being Rosemary and her favorite food being potatoes, I decided I should dedicate this Rosemary Potato recipe to her and here it is! This Rosemary Potato Salad with Split Peas is a flavor-packed post-workout meal with options to further boost protein for those invested in more strength-based training.

Disclosure: This recipe was originally posted for a recipe contest sponsored by Potato USA and was eligible to win prizes associated with the contest. I was not compensated for my time.

Carbohydrates for Optimum Performance

Before I completed my undergraduate degree, got my RD credentials, and finished grad school, I had a stint where I sadly bought into carbs shaking messages. Once I was in my sports nutrition class, I understood the right way to optimally fuel my body as a student athlete, and finally got over the “white carb” thing. thankfully, because these tubers are a nutrient dense powerhouseThat I should work on including more in my diet, not less!

Years later as a CSSD, I consistently recommend potatoes to athletes as a regular carbohydrate source to support training and as part of a balanced diet during the carb-loading phase or the night before a mid-season race. I recommend The type of complex carbohydrate we get from potatoes is more satiating than from white pasta or rice. This means being more aware of when your body needs it, and even avoiding overeating that can lead to inflammation on race day. In addition to carbohydrates, potatoes also provide more potassium than a medium banana, so you have the energy and hydration support to perform at your best.

Potatoes after workout

Now, don’t be confused—this Rosemary Potato Salad Is A Post Workout recipe! Your post-workout recovery meal shouldn’t just consist of protein. It’s also a time to refuel, so you can fill your tank back up for your next workout, as exercise depletes muscle carbohydrate stores. It also prevents your body from using the protein you eat as a muscle or energy source, thereby improving your net protein balance, so it is better used for muscle recovery. Depending on the type of athlete you are, aiming for somewhere between a 3:1 to 4:1 ratio of carbs to protein is a good place to start. And did you know that potatoes provide 3 grams of protein per serving? This recipe provides 4:1 without eggs and 3:1 with eggs. The former may be better for those who engage in endurance activities for longer periods of time, with the latter better supporting those strength training.

An ideal post-workout meal or snack is one eaten within 45 minutes after exercise. I continue to shock athletes and gym goers with that stat. I realize you need to shower, probably aren’t hungry after an intense workout, and don’t have time to cook and eat in that span. This is another reason why this meal is so great – you can make it ahead and then serve it cold! If you have an extra-long workout or strength session, add a hard-boiled egg or two, or you can cook one in five minutes to add more protein.

Rosemary Potato Salad Exercise Recovery

Apart from potassium in potatoes, they also deliver selenium. It doesn’t get enough press as an important antioxidant involved in defending against free radicals in the body. While an athlete’s body may use antioxidants more efficiently than non-athletes, a slightly higher intake may still benefit from them to cope with the added stress of exercise.

On top of that, the arugula in this Rosemary Potato Salad contains few nitrates. Those are the same compounds that give beetroot its research backing for improving the delivery of oxygen and nutrients to muscles for better endurance and recovery. Chili oil and crushed cayenne pepper contain capsaicin, which has been found to reduce inflammation and support joint health. Rosemary also has anti-inflammatory properties to help your body heal. Split peas contain some leucine, an important amino acid that occurs after a workout, and adding an egg will provide even more.