Food, Drink & Health | Tips
Are Potatoes Good For Building Muscle?
19/6/2023
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You might not have seen this coming, did you? But a new study suggests that potatoes can become a valuable source of proteins and can help a person build and maintain muscle mass. If you’re wondering whether you should be eating potatoes if you’re bodybuilding, the answer is yes. Here’s what you need to know about the nutritional potato and its benefits.
Yup! Gram for gram, potatoes are one of the most filling and low-calorie foods we can eat. When you’re building muscle, you need to take in huge amounts of calories per day to fuel your energy and for your bodybuilding journey. A lot of calorie-rich foods are also loaded with unhealthy fats that you need to steer clear of. But potatoes on the other hand are a good way to get in your calories, without fat or cholesterol. According to the US Food Data Central, 100 grams of potatoes can give you 58 calories, with only 0.10 grams of fat and 0 grams of cholesterol.
Chock-full Of Vitamins
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A medium-sized 150-gram white potato with the skin still intact contains copious amounts of vitamin C and B6 and nearly twice the potassium of a medium-sized banana! Vitamin C energizes our body almost immediately, boosts our immune system and uplifts our mood. It helps the body to make collagen, and is popular for healing wounds, preparing and maintaining bones and teeth, for treating and preventing cancer, colds, and other immune-related illnesses. Vitamin B6 on the other hand helps chemical reactions in the immune system, helping it work better.
Great Source of Potassium
Potassium is one of the most important minerals in the body. It helps regulate fluid balance, muscle contractions and nerve signals. What’s more, a high-potassium diet may help reduce water retention and blood pressure, protect against stroke and prevent osteoporosis and kidney stones. This is often unexpected when we think about potatoes. It’s no wonder we crave potatoes when we are stressed or run down.
Low Oxidative Stress
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When you exercise, you become more prone to oxidative stress, resulting in your cells becoming more prone to damage. Antioxidants help prevent or reverse these effects while supporting a strong immune system. Potatoes contain valuable amounts of the antioxidants beta carotene and vitamin C. An analysis of studies published in the Asian Journal of Sports Medicine in 2015 showed that eating a variety of plant-based foods can effectively allow active individuals and athletes to meet their needs. So enjoy those potatoes as part of a healthy diet that also contains other colourful fruits and vegetables.
Rapid Release of Carbohydrates for Energy
Potatoes are excellent sources of carbohydrates, which is essential for bodybuilders. They contain mainly complex, starchy carbs, as well as small quantities of simple sugars like cellulose, fructose and glucose.
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Boiled, baked, or mashed, potatoes actually provide more energy-delivering complex carbohydrates than a cup of pasta. All varieties such as russet, red, yellow, purple, and sweet contain impressive quantities of vitamins and minerals. Plus, they’re easy to digest and prepare. After a workout, potatoes can replenish carbs quickly, and topped with protein, such as Greek yoghurt or low-fat chilli, help repair muscle fibres. Plus, the vitamin A in sweet potatoes aids new cell growth and repairs post-workout microtears in muscle, helping you recover and refuel for your workout. A perfect bodybuilders’ food, just steers clear of the fries.
The Verdict?
Overall, potatoes are definitely good for you, not to mention inexpensive and delicious. Baking, boiling, and steaming potatoes are definitely the best choice in terms of minimising their fat and calorie content when compared to frying or eating them as junk food like french fries or potato chips.
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While potatoes definitely have a place in your diet, there are other plant-based foods out there that are better sources of protein. Nonetheless, if this piece of news has whetted your appetite, we are here to serve you some potato-containing recipes.
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