Potatoes for Bodybuilding: Bodybuilders follow a rigorous training program with a strict nutrition plan to achieve effective results, and within the nutrition plan.
Each of the macronutrients – carbohydrates, fats and protein – are divided into specific amounts and percentages, and carbohydrates play an important role in the bodybuilder’s nutrition plan, especially complex carbohydrates such as Found in potatoes.
The benefits of potatoes for bodybuilders
Rich in calories
Bodybuilders need many calories throughout the day to promote muscle growth and support a large body size, and potatoes are a major source of calories and carbohydrates, so with no fat or cholesterol and only 2 grams of protein, one potato provides 110 calories besides Large amounts of carbohydrates to meet the requirements of bodybuilders.
A source of carbohydrates
Carbohydrates in potatoes is an essential energy source for bodybuilders.
A professional bodybuilder can eat a mixture of sweet potatoes and baked potatoes throughout the day as a primary source of carbohydrates, as one potato provides 26 grams of total carbohydrates, and it provides 2 grams of dietary fiber and 1 only grams of sugar.
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Filled with nutrients
Beneficial nutrients such as vitamins and minerals in potatoes support healthy body functions that improve the ability to develop muscle mass.
Potatoes are an excellent source of various vitamins and minerals, including thiamine, niacin and magnesium. But they also provide important sources of vitamin C, vitamin B6, and potassium.
Vitamin C is an antioxidant that promotes recovery between workouts while vitamin B6 plays a role in the metabolism of amino acids and protein for muscle development, and potassium is an electrolyte that makes muscles function well.
A good time to eat potatoes for bodybuilders
Consuming adequate amounts of carbohydrates is important, but following a detailed timeframe is critical for the overall effect of carbohydrates.
So it is advisable to eat potatoes during the day adequately, as you can start before training in the middle of the morning with a meal of grilled chicken and baked potato, and then eat another meal In the early evening.
It comprises grilled chicken, sweet potatoes, and steamed broccoli, followed by an evening meal of lean steak, salad and baked potatoes.
General benefits of potatoes
Promote bone health:
Iron, phosphorous, calcium, magnesium, and zinc in potato help build and maintain bone structure, strength, and strength, and both iron and zinc play critical roles in the production and maturation of collagen beneficial for bone health.
Lowering high blood pressure:
Eating small amounts of sodium is necessary to maintain a healthy blood pressure, but increasing the amount of potassium may be just as important, as potassium promotes vasodilation, and potassium, calcium and magnesium are all present in potatoes, so it helps to reduce blood pressure naturally.
Maintain a healthy heart:
The content of potato of potassium, vitamin C and vitamin B6, along with the absence of cholesterol, all support heart health, and potatoes contain large amounts of fiber, which helps to reduce the total amount of cholesterol in the blood, thus reducing the risk of heart disease.
Lose extra weight:
The dietary fiber in potatoes matters in weight management and losing excess weight.
It increases satiety and reduces appetite, so a person feels full for a longer time and is unlikely to consume more calories.
Boost your metabolism
Potatoes are an important source of vitamin B6, and it plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids, and these smaller compounds are more easily used for energy within the body.
Maintain healthy skin
Potatoes are rich in vitamin C, which acts as an antioxidant and helps prevent damage caused by the sun, pollution and smoke to the skin, and vitamin C also helps prevent facial wrinkles and improves the overall texture of the skin.
Benefits of sweet potatoes for bodybuilding
If you want to build muscle cleanly, and enjoy food, sweet potatoes are ideal for bodybuilders as they contain high-quality carbohydrates, essential minerals and antioxidant vitamins.
Nutritional value of sweet potato (per 100 grams)
Sweet potatoes are not only a tremendous source of carbohydrates, but they are a powerful nutritional blend, with ample amounts of fiber and potassium, they provide over 100% of your daily requirement for Vitamin A, plus 37% of Vitamin C, 16% Vitamin B6, 10% Pantothenic acid, 28% manganese, plus small amounts of calcium, magnesium, phosphorous, zinc, vitamin E, thiamine, riboflavin, and folic acid.
- Calories: 101 calories
- Protein: 2 g
- Carbohydrates: 23 g
- Fiber: 2.9 grams
- Cholesterol: 0 g
Sweet potatoes contain almost twice as much fiber as other types of potato. Dietary fiber that helps our digestive system eliminate toxic waste.
It is also one of the few vegetables with a moderate glycemic index.
Although we often think that sweet foods can increase blood sugar levels, sweet potato, because of their high fiber content, limit starch absorption and thus prevent insulin spikes, regulate blood glucose and prevent and control diabetes. Type 2.
Benefits of sweet potatoes
Eating sweet potatoes provides the following benefits:
Sweet potatoes are rich in fiber, in fact, contain more fiber than regular potatoes.
Fiber, along with other minerals found in sweet potatoes, such as magnesium, make sweet potatoes excellent for digestion.
Thanks to their beta-carotene, vitamin C and magnesium content, sweet potatoes have anti-inflammatory properties.
Strengthening the immune system:
Sweet potato are an excellent stimulant of the immune system thanks to their content of beta-carotene (an antioxidant), B vitamins, vitamin C, and minerals such as iron and phosphorous.
All these nutrients help to strengthen immunity and keep the body healthy.
Treating asthma and bronchitis:
The concentration of vitamin C, iron and other nutrients in sweet potato helps treat respiratory diseases.
Sweet potatoes have used traditionally to relieve congestion of the nose, bronchial tubes and lungs.
We believe sweet potatoes to warm the body, possibly due to sweetness and other nutrients that stimulate metabolism and affect body temperature.
This property is useful for people suffering from asthma and bronchitis.
Reducing arthritis pain:
Beta-carotene, magnesium, zinc, and vitamin B make sweet potatoes a useful food for arthritis control.
In fact, we use the boiled sweet potato water as a home remedy to relieve pain from arthritis.
Beta-carotene, one of the most powerful antioxidants, gives sweet potato color.
This compound, along with vitamin C, creates a highly beneficial natural treatment blend for several types of cancer, the most important of which are colon, intestine, prostate, kidneys, among others.
Treating stomach ulcers:
Its calming activity of the stomach and intestines, its laxative and antacid effect. And its anti-inflammatory properties make sweet potatoes useful for preventing and treating stomach ulcers.
Good for diabetics:
Contrary to popular belief, sweet potato is good for diabetics.
They have shown its consumption to help regulate blood sugar levels and promote adequate insulin secretion.
This does not mean that people with diabetes should eat sweet potato a lot. But it is undoubtedly a healthy choice compared to other foods such as rice, potatoes, bread, or refined carbohydrates.
Promotes a healthy heart system:
Sweet potatoes are excellent at improving blood circulation, which affects the health of the entire cardiovascular system.
Good for the eyes:
Some studies claim that sweet potato can have a beneficial effect for people with poor night vision.
Eating sweet potatoes regularly help to speed up the metabolism and is good for health. We highly recommend it food for:
- Fight constipation, sweet potatoes are high in fiber. Fiber is an essential ingredient for achieving good digestion and promoting regular bowel movements.
- Losing weight or gaining muscle mass, because on the one hand it provides a feeling of satiety, and it is a source of complex carbohydrates.
- For those who engage in bodybuilding or other high-effort physical activities, because thanks to the sugars, sweet potatoes are a natural energy source.
- For women in the menopausal stage, because the phytoestrogen present in this tuber help regulate the typical hormonal changes in both stages.
Damage to sweet potatoes
Although sweet potato is a safe food and considered one of the most popular vegetables along with potato, beets and carrots, it is not without its contraindications.
First, its consumption can cause side effects in people hypersensitive to any of the chemical components of this plant species.
It considered one of the least sensitive foods, but there have been cases of children with a sweet potato allergy.
Many believe this may be because of immature intestinal flora.
There is also the possibility of an allergic reaction to the toxins of the fungi in sweet potato, which can be very harmful to human health.
In case of excessive consumption, a person may develop Hypercarotinemia.
This shows a noticeable yellowing of the skin resulting from the high carotene content found in sweet potatoes.
We should note it that Hypercarotinemia is a temporary effect.
Other contraindications to eating sweet potatoes to consider are:
- Avoid regular consumption of sweet potatoes if you have any kidney disease. People with kidney disorders, or who are prone to stones, should eat sweet potato in moderation. As their oxalate content can encourage the formation of kidney stones.
- Don’t eat raw, sweet potatoes. This potato contains Dioscorin, a toxin whose activity on the central nervous system can cause serious harmful effects. Such as seizures, depression, and delusions. It may also cause nausea, vomiting, diarrhea, mouth irritation, etc.
Eating sweet potatoes as part of a balanced diet is safe for most people, including pregnant women, people with diabetes or other chronic health conditions, and children.
The benefits of boiled potatoes for athletes and bodybuilders
Potato has a high nutritional value thanks to its containing a variety of vitamins, proteins and starches. And as a result, we consider it one food that athletes and bodybuilders are interested in eating.
Benefits of potatoes for bodybuilding A bodybuilder needs an enormous amount of calories per day to enhance muscle building.
Potatoes of both types are mainly used to provide an extensive amount of what the bodybuilder needs.
200 grams of potato contain one hundred and eighty-eight calories, to In addition. It provides forty-two grams of carbohydrates that combat muscle pain and spasms because of vigorous exercise.
As for other nutrients such as vitamins, minerals, and antioxidants, they promote general body health and improve muscle size.
Potatoes are an excellent source of niacin, thiamine, magnesium, vitamin C, vitamin B6, and potassium, which play a major role in the metabolism process.
Sweet potatoes contain vitamin D that increases the body’s general immunity, improves the mood of the individual, increases energy levels, builds bones and teeth, strengthens the heart, and supports the thyroid gland, besides containing iron, which helps in the production of white and red blood cells, It reduces muscle pain and cramps, not to mention its ability to metabolize protein to the rest of the body.
It also contains magnesium that combats muscle relaxation and pain.
Potato eating tips for bodybuilders
- There are no specific guidelines for how often to eat potato within a bodybuilding diet, but the goal is to consume sufficient amounts of carbohydrates to build muscle without gaining fat, so potato recommended to meet these goals, but within a varied diet before and after exercise.
- Focusing on eating a lot of sweet potato is an unvarnished diet.
- Other sources of carbohydrates are brown rice, whole grains, beans, and fruit, and they all also provide fiber and other vital vitamins and minerals.
- Potatoes as a staple diet may put some people at risk of nutritional deficiencies and excessive intake of potassium or vitamin A.
- We can eat potatoes before and after a workout and are the best times to eat high-carb meals.
- We recommend it to buy the sweet potato medium size with no cracks, bruises or soft spots.
What is the difference between white and sweet potato in health benefits?
1- Calories: Slight differences in favor of white potato
There is no significant difference in the calorie combination between sweet potato and white potato.
100 grams of cooked white potato contains about 93 calories, while the same amount of cooked sweet potato contains 90 calories.
2- Carbohydrates: They are both rich in them, but are slightly more present in sweet potatoes
Both types of potatoes feature a significant amount of starch derived from carbohydrates.
100 grams of white potatoes contain 21 grams of carbohydrates.
The same amount of sweet potato contains 22 grams of carbohydrates.
3- Fiber: Sweet potatoes also excel
The average fiber in sweet potatoes is 3.3 grams per 100 grams, while the average for white potatoes is only 2.2 grams.
Thus, sweet potatoes contain slightly more fiber than white potatoes.
Fiber improves digestion, makes you feel full faster and for a longer time, and helps you control cholesterol levels.
4- Protein and fats:
Similar proportions, and the difference can only detect by an accurate comparison
Both types of potato contain roughly the same proportion of protein and fat. 100 grams of potato, whether sweet or white, contains 2 to 2.5 grams of protein and 0.1 to 0.2 grams of fat.
In closer comparison, white potato have a slightly higher protein and lower fat content compared to sweet potatoes.
5- Vitamins: Each type distinguished by a specific vitamin
100 grams of white potatoes contain 9.6 milligrams of vitamin C and 28 micrograms of folate, plus 1 international unit of vitamin A.
In contrast, the same amount of sweet potato contains 20 milligrams of vitamin C and 6 micrograms of folate, and 19,218 international units of vitamin A.
6- Minerals: White potatoes excel in iron
White potatoes are a better source of iron and potassium than sweet potato.
100 grams of white potatoes provide you with 6% of your daily iron needs.
7- Final Judgment: You will not need to substitute one for the other
Sweet potatoes are more important for Vitamin A and Vitamin C.
White potatoes offer higher protein and potassium levels.
Hence, both types are suitable for you if they are not mixed with unhealthy foods or fried for a long time.