Are Potatoes Bad for Bodybuilding? Uncovering the Truth

November 17, 2025 •

4 min read

According to the US Food Data Central, 100 grams of potatoes provide a modest 58 calories, debunking the myth that potatoes are bad for bodybuilding. In fact, when prepared correctly, potatoes can be an excellent source of energy for both fueling workouts and aiding post-exercise recovery.

Quick Summary

This article debunks the myth that potatoes are inherently bad for bodybuilding, explaining their nutritional benefits and proper preparation methods. It provides a detailed comparison of white and sweet potatoes and offers practical advice on optimizing potato consumption for muscle growth and recovery.

Key Points

Debunking the Myth: The idea that potatoes are bad for bodybuilding is outdated, largely based on misconceptions about the glycemic index.
Excellent Carb Source: Potatoes provide high-quality carbohydrates, which are essential for fueling intense workouts and replenishing muscle glycogen stores post-exercise.
Rich in Electrolytes: With more potassium than a banana, potatoes help replenish electrolytes lost through sweat, which is vital for muscle function.
Aids Muscle Recovery: Studies show potato protein can support muscle protein synthesis, particularly when consumed with other protein sources.
Preparation is Key: To maximize benefits, prepare potatoes by boiling, baking, or steaming, and avoid high-fat frying methods.
Context Matters: The glycemic impact of potatoes is tempered when eaten as part of a balanced meal containing protein, fat, and fiber.
Versatile Nutrient: Both white and sweet potatoes offer unique benefits, allowing bodybuilders to select based on specific timing and dietary goals.
Pair with Protein: Always combine potatoes with a high-quality protein source to optimize muscle repair and recovery.

The Case Against Potatoes: A Misguided History

For years, some bodybuilders have demonized potatoes, particularly white potatoes, primarily due to their relatively high glycemic index (GI). The glycemic index is a measure of how quickly a food causes blood sugar levels to rise. The concern was that a high GI could lead to excessive insulin production, which could potentially cause fat storage. This led many to opt for lower GI carbs like sweet potatoes or brown rice. However, this viewpoint is oversimplified and fails to account for how a food is consumed in the context of an entire meal.

When a high GI food like a white potato is eaten alongside other macronutrients—protein, fat, and fiber—the glycemic response of the entire meal is significantly altered. The presence of protein, fat, and fiber slows down the digestion and absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream. This makes the potato a much more viable and versatile carb source than many have historically believed.

The Nutritional Powerhouse: Why Potatoes are Great for Bodybuilding

Potatoes are much more than just a source of simple starch. They offer a range of essential nutrients that are highly beneficial for those engaged in intense weight training.

Fueling Your Workouts

High-Quality Carbohydrates: Potatoes provide excellent, high-quality carbohydrates, which are the body's primary and preferred fuel source for muscle activity, including resistance training. A medium-sized skin-on potato contains a significant amount of carbs to fuel both high-intensity bursts and prolonged workouts.
Glycogen Replenishment: Intense exercise depletes muscle glycogen stores. The fast-digesting carbohydrates in potatoes can efficiently replenish this glycogen, which is crucial for muscle recovery and preparing for your next session.

Aiding in Recovery

Potassium Power: Potatoes are rich in potassium, an essential electrolyte that aids in muscle contractions, fluid balance, and nerve signals. A single medium skin-on potato provides significantly more potassium than a medium banana, helping to replenish electrolytes lost through sweat.
Muscle Protein Synthesis: A 2022 study showed that potato protein, though low in quantity, is as effective as milk protein in boosting muscle protein synthesis rates both at rest and during recovery. This makes potatoes a valuable component of a recovery meal when paired with a high-quality protein source.

Microntrient Benefits

Vitamin C and B6: Potatoes are a great source of Vitamin C and B6, which support a healthy immune system and aid in chemical reactions essential for energy metabolism.
Fiber: Leaving the skin on a potato provides additional fiber, which helps with digestive health and contributes to a feeling of fullness.

Comparison: White Potatoes vs. Sweet Potatoes

While the debate often pits white against sweet potatoes, both offer unique benefits for bodybuilders. The best choice often depends on the specific timing and goals of your diet.


Feature	White Potatoes	Sweet Potatoes
Primary Role	Quick glycogen replenishment	Sustained energy release
Glycemic Index	Generally higher	Lower (due to higher fiber)
Pre-Workout Timing	Ideal for 1-hour pre-workout for fast fuel	Suitable for meals 2-4 hours pre-workout
Post-Workout Timing	Excellent for rapid glycogen refill	A balanced option for steady recovery
Key Vitamins	High in Potassium, Vitamin C and B6	High in Vitamin A, also has B and C vitamins
Taste Profile	Neutral, versatile	Sweet, earthy

How to Eat Potatoes for Maximum Bodybuilding Benefits

To leverage the benefits of potatoes without the potential downsides of excessive fat, preparation is key. Here are some methods and tips:

Boiled or Steamed: This is one of the simplest and healthiest ways to prepare potatoes. Boiling or steaming retains most nutrients without adding unnecessary fat.
Baked: A plain baked potato with the skin is a fantastic way to consume a nutrient-dense carbohydrate source. Top it with lean protein like chicken breast or Greek yogurt.
Mashed: Mashed potatoes, made with minimal fat and a good protein source, can be an excellent post-workout option for rapid carb absorption.
Avoid Frying: Consuming potatoes as fries or chips adds a high amount of unhealthy fats and calories, which is counterproductive for a lean, bodybuilding diet.
Pair with Protein: Always pair your potato with a high-quality protein source. This balances the glycemic response and provides the necessary amino acids for muscle repair.

Conclusion: The Final Verdict on Potatoes for Bodybuilders

In conclusion, the idea that potatoes are bad for bodybuilding is a myth rooted in a misunderstanding of nutrition. When prepared healthily—baked, boiled, or steamed—and consumed as part of a balanced meal, potatoes are a nutrient-dense, cost-effective, and highly effective carbohydrate source for bodybuilders. They provide the fast-acting energy needed to power intense training sessions and the crucial carbohydrates required for efficient muscle recovery. By focusing on preparation methods and pairing them with lean protein, bodybuilders can confidently incorporate potatoes into their diet to support muscle growth and overall performance.

To learn more about the role of macronutrients in athletic performance, you can explore position stands from leading sports nutrition organizations like the International Society of Sports Nutrition (ISSN).

Sources

Simplot Foods. “Are Potatoes Good For Building Muscle?”
StrengthLog. “The 11 Best Carbs for Bodybuilding and Muscle Growth”
GQ. “The Best Foods for Bulking”
Muscle & Fitness. “7 Demonized Bodybuilding Foods That Are Actually Good For You”
Nike. “How Potatoes Can Improve Your Performance”
Healthline. “5 Plant-Based Foods That Can Help You Build Lean Muscle”
Potato Goodness. “How Eating Potatoes Can Fuel Optimal Athletic Performance”
Facebook. “B.Smart”

Frequently Asked Questions

Yes, white potatoes are an excellent food for bulking. They are calorie-dense and rich in carbohydrates, providing the necessary energy to support muscle growth. When paired with a good source of protein, they can help maximize muscle gains.

Neither is inherently 'better'. Sweet potatoes have more Vitamin A and a lower glycemic index due to higher fiber, making them good for sustained energy. White potatoes have more potassium and are excellent for fast glycogen replenishment post-workout. The best choice depends on your timing and specific nutritional needs.

For optimal bodybuilding benefits, potatoes should be prepared by boiling, baking, or steaming. These methods retain nutrients and avoid adding unnecessary fat and calories. Avoid high-fat options like fries or deep-fried chips.

Eating potatoes 2-4 hours before a workout helps boost energy stores, while consuming them 30-60 minutes after a session aids recovery by replenishing depleted glycogen. Mashed potatoes are particularly good post-workout for rapid carb absorption.

While potatoes contain some plant-based protein, they are not a complete protein source. They should be paired with a high-quality protein source, such as lean meat or dairy, to provide the necessary amino acids for muscle repair and growth.

Potatoes themselves do not cause fat gain; it's the added fats and high-calorie toppings that contribute to excess calories. When consumed as part of a balanced diet with controlled portions and lean protein, they are a healthy and effective carbohydrate source for bodybuilders.

Potatoes offer more vitamins and electrolytes like potassium compared to white rice. Both are good carb sources, but potatoes offer greater micronutrient density. The best choice may come down to personal preference and how they fit into your overall meal plan.

Yes, it is highly recommended to eat the potato with its skin. The skin contains a significant amount of the potato's fiber, vitamins, and minerals, which is beneficial for digestive health and overall nutrient intake.