Are Potatoes Good Pre-Workout? The Athlete's Guide to Spuds

December 4, 2025 •

5 min read

According to a study published in the Journal of Applied Physiology, potatoes can be just as effective as commercial carbohydrate gels for boosting athletic performance during prolonged strenuous exercise. This makes potatoes an excellent, budget-friendly whole-food option if you're wondering, are potatoes good pre-workout?.

Quick Summary

Potatoes are a high-quality carbohydrate source that can effectively fuel exercise by replenishing muscle glycogen stores and providing essential electrolytes like potassium. Their effectiveness depends largely on timing and preparation methods, and they offer a whole-food alternative to processed sports gels for sustained energy during workouts.

Key Points

High-Quality Carbs: Potatoes are a nutrient-dense source of complex carbohydrates, which are essential for replenishing muscle glycogen stores and providing energy for workouts.
Potassium Power: A medium potato contains more potassium than a banana, an important electrolyte for muscle function and hydration, making it ideal for replacing what's lost in sweat.
Strategic Timing: Consume a larger potato-based meal 2-3 hours before a workout, or a smaller, more easily digestible portion 30-60 minutes prior, depending on your digestive system and training intensity.
Whole-Food Alternative: Research shows that potatoes can be just as effective as commercial carbohydrate gels for fueling endurance exercise, offering a more natural and cost-effective option.
White vs. Sweet: White potatoes offer faster-digesting carbs for quick energy, while sweet potatoes provide slightly more sustained energy due to their fiber content and lower glycemic load.
Mindful Preparation: Stick to simple cooking methods like baking, boiling, or mashing to avoid excess fats that can cause digestive issues during exercise.
Pair with Protein: Adding a small amount of lean protein to your potato meal helps regulate carbohydrate absorption and supports muscle repair and growth.

The Science Behind Potatoes as a Pre-Workout Fuel

When it comes to fueling exercise, carbohydrates are your body's primary energy source. Your muscles store carbohydrates as glycogen, which is then utilized during physical activity. The goal of a pre-workout meal is to top off these glycogen stores to maximize endurance and power output, preventing fatigue and that dreaded 'bonking' feeling. Potatoes, both white and sweet, are exceptionally dense in complex carbohydrates, making them an ideal candidate for this task. A single large potato can contain as much as 65 grams of starchy carbs. This is not a bad thing for performance; these are fast-digesting carbs, which means they are readily available to be converted into energy for your muscles. Beyond just carbs, potatoes also provide a significant dose of potassium, a critical electrolyte for proper muscle function, fluid balance, and nervous system signaling. A medium potato with the skin on contains more potassium than a medium-sized banana, making it a stellar whole-food option for replenishing electrolytes lost through sweat.

Timing Is Everything: When to Eat Your Spud

For optimal performance and digestion, the timing of your pre-workout meal is crucial. The digestion rate of different carbohydrate types affects when they should be consumed.

2-3 Hours Before: This is the ideal window for consuming a larger, balanced meal containing complex carbohydrates like potatoes. This allows your body ample time to fully digest the food and convert it into readily available energy without causing sluggishness during your workout. A baked potato with some lean protein is a great option here.
30-60 Minutes Before: If you're short on time, a smaller, easily digestible snack focusing on simpler carbohydrates is best. While complex carbs can be used, a simple preparation method or a smaller portion is key to avoid stomach discomfort. A simple option could be a small portion of mashed potatoes.

Potatoes vs. Processed Carbohydrate Gels

For endurance athletes, commercial carbohydrate gels are a popular choice due to their convenience. However, research suggests that whole-food options like potatoes can be just as effective, if not more so. A study showed that athletes performing over two hours of cycling experienced identical performance-boosting effects from consuming either baked potato puree or a commercial carb gel.

Key takeaways from the research:

Natural and Nutritious: Potatoes are a cleaner, less processed source of energy compared to many commercial gels.
Cost-Effective: Potatoes are generally more affordable than specialized sports nutrition products.
Flavor Variety: Potatoes offer a savory alternative to the often overly sweet taste of gels, providing more options for athletes to keep up their energy levels during long sessions.

White Potatoes vs. Sweet Potatoes: A Pre-Workout Comparison

The debate between white and sweet potatoes is common in the fitness world. Both are excellent pre-workout choices, but they offer slightly different nutritional profiles and digestion characteristics that might influence your choice based on your goals and timing.


Feature	White Potato	Sweet Potato
Carbohydrates	Higher glycemic index (baked), leading to faster digestion and quicker energy absorption.	Slightly lower glycemic index (boiled), providing a slower, more sustained energy release.
Electrolytes	Generally higher in potassium, essential for muscle function and fluid balance.	Still a good source of potassium, but slightly less than a white potato.
Vitamins	Excellent source of Vitamin C and B6.	Rich in Vitamin A (from beta-carotene) and Vitamin C.
Fiber Content	Moderate fiber, especially with the skin on.	Higher fiber content, which contributes to satiety.
Ideal Timing	Best for closer to your workout when faster energy is needed.	Better for meals 1-2 hours pre-workout for more sustained energy.
Flavor Profile	Versatile, savory flavor that pairs well with many ingredients.	Naturally sweeter taste.

For a quick energy boost, a warm baked or mashed white potato is a fantastic choice, while a boiled sweet potato could offer more stable energy for longer workouts. Experimenting with both will help you determine what your body responds to best.

Preparation Methods for Optimal Digestion

The way you prepare your potatoes can significantly impact how they are digested. To minimize the risk of digestive upset before a workout, stick to simple preparation methods and avoid excess fat, which slows digestion.

Baked/Roasted: A simple baked potato with minimal toppings (like a sprinkle of salt) is an easy-to-digest option. For a savory, portable snack, try air-frying bite-sized pieces.
Mashed: Mashed potatoes, especially if prepared with minimal added fats, are very easy on the stomach. They are a good way to get rapidly available carbs.
Boiled: Boiled potatoes are excellent for controlled energy release. They are also gentle on the stomach and a versatile option. For an added bonus, cooling boiled potatoes can increase their resistant starch content, which promotes gut health.

What to avoid pre-workout:

French fries and potato chips, due to their high fat content.
Excessive fiber intake, which can cause indigestion during high-intensity exercise.
Heavy, creamy toppings that can weigh you down.

Hydration and Added Nutrients

While potatoes provide potassium, it's still critical to focus on overall hydration. Drinking plenty of water throughout the day is essential, especially around your workout. Additionally, pairing your potato-based meal with a small amount of lean protein can be beneficial. For example, scrambling eggs to have with your potato provides high-quality protein for muscle repair and recovery, while the carbs aid in protein transport to the muscles.

Conclusion: Your Pre-Workout Potato Power-Up

So, are potatoes good pre-workout? The answer is a definitive yes. As a natural, whole-food source of high-quality complex carbohydrates and essential electrolytes like potassium, potatoes can effectively fuel your body for sustained athletic performance. They offer a versatile, affordable, and readily available alternative to many processed sports nutrition products. The key to success is in the timing and preparation: opt for baked, boiled, or mashed potatoes two to three hours before exercise for sustained energy, or a smaller, simpler portion closer to your workout for quicker fuel. By understanding the nutritional benefits and how to best prepare them, you can integrate this humble root vegetable into your routine and reap the rewards of a perfectly fueled workout. For more comprehensive information on athletic nutrition and performance, check out this article from PotatoGoodness.com.

Frequently Asked Questions

For a larger meal, eat potatoes 2-3 hours before your workout. If you need a quick energy boost closer to your training, opt for a small, easily digestible portion about 30-60 minutes beforehand.

Yes, mashed potatoes are a great pre-workout choice. When prepared simply with minimal fat, they are easily digestible and provide readily available carbohydrates to fuel your exercise.

Both are excellent choices. White potatoes offer faster-digesting carbs for a quicker energy boost, while sweet potatoes provide a slower, more sustained energy release due to their higher fiber content. The best choice depends on your timing and needs.

For most people, simply prepared potatoes are fine, but some athletes may experience mild digestive distress. To minimize this, avoid excess fiber, fat, or seasoning, and experiment with timing and portion sizes to see what works best for you.

Baking, boiling, or mashing your potatoes are the best methods. These simple preparations keep fat content low, ensuring easy digestion and optimal energy delivery for your workout.

While potatoes contain some protein, it's not a sufficient amount on its own. It is recommended to pair your potatoes with a lean protein source, like chicken or eggs, to support muscle repair and growth.

Yes, cold potatoes can be beneficial. When cooked and then cooled, they develop resistant starch, which promotes gut health and provides a slower, more controlled release of energy, which can be useful for longer training sessions.

Potatoes are an excellent source of the electrolyte potassium, which is crucial for muscle function, fluid balance, and replenishing what is lost through sweat during exercise.