Are potatoes good before exercise? Unpeeling the nutritional truth

October 25, 2025 •

5 min read

According to a study published in the Journal of Applied Physiology, potatoes are a cost-effective and nutrient-dense source of carbohydrates that can fuel athletic performance just as effectively as commercial carbohydrate gels. But are potatoes good before exercise? Yes, when timed and prepared correctly, this versatile vegetable can be an excellent source of fuel, providing the energy needed to power through a workout and enhance endurance.

Quick Summary

This article explores the nutritional benefits of consuming potatoes as a pre-workout meal, detailing how their high-quality carbohydrates and rich potassium content can fuel athletic performance. It also offers practical advice on the best preparation methods and timing to maximize energy and avoid digestive discomfort.

Key Points

Rich in Carbohydrates: Potatoes provide high-quality carbohydrates that are essential for fueling high-intensity exercise and replenishing muscle glycogen stores.
High in Potassium: They contain more potassium than a banana, an important electrolyte that aids in muscle function and hydration, especially as it's lost during sweat.
Versatile and Affordable: As a whole-food source, potatoes are a cost-effective and nutrient-dense alternative to processed sports gels and bars.
Timing is Key: A full meal with potatoes should be consumed 2-4 hours before a workout, while a smaller, simpler portion can be eaten closer to the exercise session.
Preparation Matters: Simple cooking methods like baking or boiling are best for pre-workout meals, as they are easily digestible and low in fat.
Whole Food Power: Studies have shown that potato puree performs just as well as commercial carbohydrate gels in fueling endurance athletes.
Supports Recovery: Potatoes are also an effective post-workout food, helping to replenish glycogen stores after strenuous activity.

The Role of Carbohydrates in Pre-Workout Nutrition

Carbohydrates are the body's primary and most efficient source of fuel, especially during moderate-to-high-intensity exercise. Before a workout, consuming an adequate amount of carbohydrates is essential for topping off your muscle glycogen stores. Glycogen is the stored form of glucose in your muscles and liver and is the main energy source for muscle contraction. A pre-workout meal helps ensure these stores are full, allowing you to train harder and for longer durations without fatigue.

Potatoes as a High-Quality Carb Source

Potatoes are often misunderstood due to their high glycemic index (GI), but their nutritional profile makes them a valuable component of an athlete’s diet. A single medium, skin-on potato contains 26 grams of high-quality carbohydrates and 620 milligrams of potassium, exceeding that of a medium banana. This potassium acts as an important electrolyte, aiding in muscle and nervous system function, which is critical during exercise as electrolytes are lost through sweat.

Unlike processed sports gels, potatoes offer a whole-food, nutrient-dense energy source that also contains a decent amount of protein and fiber (especially with the skin on). This combination provides sustained energy while also supporting overall health and recovery.

White Potatoes vs. Sweet Potatoes: Which is Better?

Both white and sweet potatoes are excellent choices for pre-workout fuel, each with a slightly different nutritional profile. The decision often comes down to your personal performance goals and how your body responds to each type.


Feature	White Potato	Sweet Potato
Carbohydrate Type	Higher glycemic index, offering a quicker energy release.	Lower glycemic index, providing a slower, more sustained energy release.
Energy Release	Faster-digesting, ideal for fueling up about an hour before a workout.	Slower-digesting, making it suitable for a meal 2-3 hours before a longer, endurance-based session.
Key Micronutrients	Higher in potassium and vitamin C.	Rich in vitamin A (beta-carotene) and fiber.
Fiber Content	Good source, particularly with the skin left on.	Slightly higher fiber content, which can increase satiety.
Best Use Case	When you need a quick energy boost for high-intensity training.	For prolonged, endurance-focused workouts or for better blood sugar control.

Timing and Preparation Are Crucial

To maximize the benefits and avoid digestive upset, proper timing and preparation are key. Fried potatoes, for example, are a poor choice due to their high fat content, which slows digestion.

Timing Your Meal

2-4 hours before exercise: For a full meal including potatoes, protein, and vegetables, aim to eat 2-4 hours before your workout. This allows sufficient time for digestion and for your body to convert the carbs into accessible glycogen.
1 hour before exercise: A baked or mashed potato, consumed about an hour before a session, can provide a rapid carbohydrate boost to top off your energy stores. This is particularly useful if your last meal was several hours ago.

Preparing Your Potatoes

Baked or Boiled: These methods are your best bet. Baking or boiling a potato and serving it plain or with minimal, healthy toppings (a pinch of salt for electrolytes, a dash of olive oil) ensures the energy is easily accessible.
Add Salt: During strenuous exercise, you lose sodium through sweat. A small amount of added salt can help replenish lost electrolytes.
Mashed: Mashed potatoes digest very quickly since the cellular structure has been broken down, making them a fast-acting carb source similar to a commercial gel.

Practical Tips for Incorporating Potatoes

Here are some simple and effective ways to add potatoes to your pre-workout nutrition plan:

Portable Potato Cakes: Bake small, flattened potato cakes ahead of time. You can pack them in a baggie for easy consumption during longer, endurance-focused workouts.
Simple Baked Potato: A classic baked potato with skin, lightly seasoned with salt and pepper, is a perfect, low-fat pre-workout meal.
Potato and Egg Mini Frittatas: Incorporate eggs for protein and bake them into mini frittatas with small potato chunks for a balanced, convenient meal.
Cool and Reheat: Research shows that cooling cooked potatoes before reheating can increase their resistant starch content, which acts like fiber and can lower the overall glycemic response.

The Science Behind the Spud

Beyond anecdotal evidence, research supports the efficacy of potatoes for athletes. A 2019 study in the Journal of Applied Physiology compared potato puree to a commercial carbohydrate gel during a two-hour cycling trial among trained athletes. The results showed that the potato puree was just as effective as the gel at sustaining blood glucose levels and improving performance. This demonstrates that whole food sources like potatoes can stand up to—and even be a more nutrient-dense alternative to—manufactured sports supplements.

Conclusion: Fueling Your Workout with the Humble Spud

In the grand scheme of sports nutrition, the potato has long been underestimated. However, as a cost-effective, versatile, and nutrient-dense whole food, it stands as an excellent choice for pre-workout fuel. By providing high-quality carbohydrates for energy, essential potassium for muscle function, and even some protein for muscle repair, the potato can be a valuable addition to any active individual's diet. The key is mindful preparation—opting for simple baking, boiling, or mashing—and strategic timing based on the intensity and duration of your exercise. So, next time you're prepping for a workout, don't overlook the humble spud; it might just be the clean, simple energy source you need to crush your performance goals.

Visit Potato Goodness for more information on potatoes in sports nutrition.

Timing and Prep Comparison


Timing Before Workout	Preparation Method	Rationale	Best For	Potential Drawback
2-4 Hours	Baked or boiled, with lean protein and veggies.	Provides a balanced meal with sustained energy release for longer workouts.	Long endurance training or heavier strength sessions.	Too close to exercise may cause bloating.
1 Hour	Baked, mashed, or pureed potato (simple, minimal toppings).	Rapidly digestible carbs quickly replenish glycogen stores for immediate energy.	High-intensity workouts or short, intense sessions.	Too large a portion could feel heavy.
During Endurance (90+ mins)	Small, bite-sized boiled or air-fried potato chunks.	Sustains energy and replenishes electrolytes during prolonged exercise.	Marathon runners or long-distance cyclists.	Potential for digestive distress, so practice in training first.
Post-Workout (30-60 mins)	Baked or roasted with a source of protein (e.g., chicken).	Replenishes glycogen and supports muscle repair quickly after training.	High-intensity sessions or two-a-day training.	None, a great option for recovery.

Conclusion

The evidence shows that potatoes, when prepared and timed correctly, are a powerful and effective pre-workout fuel, capable of supporting both endurance and strength training. Their nutrient density, affordability, and versatility make them a superior whole-food alternative to many commercial sports supplements. By understanding the optimal timing and preparation methods, athletes can harness the potato's full potential to maximize performance and improve recovery.

Frequently Asked Questions

For a large meal with potatoes, eat 2-4 hours before your workout. For a lighter snack like a plain baked or mashed potato, you can consume it around 1 hour before exercising to provide a quick energy boost.

The choice depends on your timing and needs. White potatoes have a higher glycemic index, providing a faster energy release, ideal for closer to your workout. Sweet potatoes have a lower glycemic index, offering more sustained energy, which is better for a meal consumed 2-3 hours before a longer workout.

The best methods are baking, boiling, or mashing. These preparations are easy to digest and low in fat. Avoid frying, as high fat content slows digestion and can cause discomfort during exercise.

Yes. Beyond providing high-quality carbohydrates for fuel, potatoes are rich in essential nutrients, including potassium for muscle function, vitamin C for immunity, and a good amount of fiber and protein, making them a nutrient-dense option.

If you eat too much too close to your exercise, or if you prepare them with a lot of fat (e.g., fried), they can cause discomfort. Opt for simpler preparations like boiling or baking, and experiment with timing to see what works best for your body.

Research suggests potato puree can be just as effective as commercial sports gels for sustaining energy during endurance exercise. Potatoes offer a whole-food, nutrient-dense, and more affordable alternative.

Potassium is a key electrolyte that is lost through sweat. It is vital for muscle contractions and maintaining proper fluid balance in the body, helping to prevent dehydration and muscle cramps.