Are Potatoes Bad for Athletes? Unpeeling the Truth About This Performance Fuel

According to a study published in the Journal of Applied Physiology, potatoes can be as effective as commercial carbohydrate gels for fueling athletes during endurance exercise. The myth that potatoes are bad for athletes is largely unfounded and ignores their significant nutritional benefits as a whole-food carbohydrate source.

Quick Summary

Examines the myth that potatoes are unhealthy for athletes, highlighting their value as a nutrient-dense source of carbohydrates, electrolytes, and other essential nutrients for fueling performance and recovery. Analyzes the facts behind this common misconception.

Key Points

• Performance Fuel: Potatoes provide a cost-effective and nutrient-dense source of carbohydrates to fuel athletic performance and replenish glycogen stores.

• Potassium Power: A medium potato offers more potassium than a banana, an essential electrolyte for muscle function and fluid balance.

• Comparable to Gels: Studies show that potato puree can be as effective as commercial carb gels for fueling endurance activities, providing a savory alternative.

• Timing is Key: Strategic timing (pre-workout for energy, post-workout for recovery) and healthy preparation (baked, boiled, roasted) maximize the potato's benefits.

• Rich in Vitamins: Potatoes contain important vitamins like C and B6, which support immune function and aid in energy metabolism.

• Digestive Benefits: Cooking and cooling potatoes increases resistant starch, which promotes gut health and aids in better digestion.

• Mindful Preparation: The myth of potatoes being unhealthy is often tied to high-fat preparation methods like frying. Healthy methods preserve their nutritional value.

Debunking the Myth: Why Potatoes Aren't a Performance Blunder

The idea that potatoes are "bad" for athletes often stems from how they are prepared (like french fries) rather than their inherent nutritional value. Potatoes are a valuable source of complex carbohydrates, crucial for muscle and brain fuel, and replenishing glycogen stores after exercise is essential for recovery. A medium potato with skin provides 26 grams of carbs and 110 calories, making it an efficient energy source.

The Nutritional Benefits of Potatoes for Athletes

Potatoes offer several key nutrients for athletes:

• Complex Carbohydrates: Provide sustained energy and replenish muscle glycogen.
• Electrolyte Replenishment: Rich in potassium, important for fluid balance and muscle function.
• Vitamin C: Acts as an antioxidant and supports immune health.
• Vitamin B6: Aids in energy metabolism.
• Protein: Provides a small amount of high-quality protein to support muscle repair when combined with other sources.
• Fiber: Aids digestion and can help with satiety.

Potatoes vs. Commercial Gels for Endurance Athletes

Research suggests that potato puree can be as effective as commercial carbohydrate gels for maintaining blood glucose and supporting performance during prolonged exercise, offering a cost-effective and savory alternative.

Strategic Timing: How to Use Potatoes in Your Training

The timing of potato consumption can optimize benefits:

• Pre-Workout: A baked or mashed potato about an hour before training can boost energy stores.
• Intra-Workout: For long events, some athletes use air-fried or pureed potato bites for energy.
• Post-Workout: Combining potatoes with protein helps replenish glycogen and supports muscle repair.
• Resistant Starch: Cold, cooked potatoes contain resistant starch, which supports gut health.

Comparison: White vs. Sweet Potatoes for Athletes

Both white and sweet potatoes are beneficial, with slight differences:

Feature	White Potatoes (e.g., Russet)	Sweet Potatoes	Who Should Choose Which?
Glycemic Index	Higher	Lower	White: Good for rapid post-workout glycogen replenishment. Sweet: Better for sustained energy release.
Potassium	Slightly higher	Lower	White: Ideal for rapid electrolyte replacement.
Fiber	Lower (concentrated in skin)	Higher	Sweet: Good for longer satiety and gut health.
Vitamins	High in Vitamin C	High in Beta-Carotene	Sweet: Excellent for antioxidants. White: Strong source of Vitamin C.
Antioxidants	Contains various antioxidants	Rich in antioxidants	Both: Offer anti-inflammatory benefits.

Conclusion: Potatoes Are a Versatile and Effective Athlete Fuel

Potatoes are not bad for athletes; when prepared healthily, they are a valuable, cost-effective source of carbohydrates, potassium, and other nutrients essential for performance and recovery. The key is strategic timing and avoiding high-fat preparations. Incorporating various types of potatoes can further enhance nutritional intake.

The University of Illinois at Urbana-Champaign research, supported by the Alliance for Potato Research and Education (APRE), has provided significant insight into potatoes as effective race fuel alternatives.

Frequently Asked Questions

Are potatoes better than energy gels for athletes?

Research indicates that for endurance athletes, potatoes can be just as effective as commercial carbohydrate gels for maintaining blood glucose levels and supporting performance. They offer a more cost-effective, nutrient-dense, and less processed whole-food option.

What is the best way for athletes to eat potatoes?

The healthiest preparation methods for athletes are baking, boiling, or roasting. These methods maximize the nutritional benefits without adding excessive unhealthy fats and calories, unlike frying. Pairing potatoes with a lean protein source is ideal for post-workout recovery.

Do potatoes provide enough protein for muscle repair?

While potatoes contain a small amount of high-quality protein (about 3g per medium potato), they are not a complete protein source. For optimal muscle repair, potatoes should be paired with a complete protein source like lean meat, fish, eggs, or Greek yogurt.

How do white potatoes compare to sweet potatoes for athletes?

Both are excellent, but they differ slightly. White potatoes offer a higher glycemic index for faster glycogen replenishment after intense exercise, while sweet potatoes have more fiber and antioxidants for slower, sustained energy release. The best choice depends on the timing of your meal and your specific performance needs.

Can athletes eat cold potatoes for performance benefits?

Yes, eating cold, cooked potatoes has an additional benefit. The cooking and cooling process creates resistant starch, which feeds beneficial gut bacteria and helps regulate blood sugar, supporting overall digestive health and nutrient absorption.

Should athletes on a low-carb diet still eat potatoes?

No, athletes on low-carbohydrate diets are often unable to train at high intensity and may experience performance decrements. For most serious athletes, adequate carbohydrate intake from quality sources like potatoes is essential to replenish muscle glycogen stores and sustain performance levels.

When is the best time for an athlete to eat potatoes?

Potatoes can be consumed strategically. Eating a baked potato an hour or so before exercise provides a great energy source, while consuming them with protein within an hour after a workout is ideal for kickstarting recovery and replenishing glycogen.