Do Athletes Eat Potatoes? Fueling Performance and Recovery

November 25, 2025 •

4 min read

According to research published in the Journal of Applied Physiology, consuming mashed potatoes during endurance exercise is just as effective for fueling performance as commercial carbohydrate gels. Yes, athletes eat potatoes, leveraging their nutritional density for energy, recovery, and electrolyte replenishment.

Quick Summary

This article explores how potatoes, often underestimated, serve as a vital component in an athlete's diet by providing high-quality carbohydrates, essential electrolytes like potassium, and aiding in muscle recovery. It details how potatoes can be strategically incorporated pre-, during, and post-workout to optimize performance and compares different potato types and preparation methods.

Key Points

High-Quality Carbohydrates: Potatoes provide the complex carbohydrates needed to replenish muscle glycogen stores, which are crucial for maintaining energy during and after intense workouts.
Rich in Potassium: With more potassium than a banana, a medium-sized potato is an excellent source of this essential electrolyte, which helps regulate fluid balance and muscle function.
Effective Recovery Fuel: Consuming potatoes post-workout helps restore depleted carbohydrates and, when combined with protein, aids in muscle repair and recovery.
Versatile and Affordable: Potatoes are a cost-effective, whole-food alternative to expensive processed sports foods, gels, and bars, and can be prepared in numerous healthy ways.
Strategic Timing is Key: For optimal performance, potatoes can be eaten hours before a workout, during long endurance events, and immediately after to kickstart the recovery process.
Boosts Gut Health: When cooked and cooled, potatoes form resistant starch, a prebiotic that nourishes beneficial gut bacteria and improves digestive health.
Better than Commercial Gels: Studies show that potato puree can be as effective as commercial carbohydrate gels for fueling endurance activities, providing a savory alternative to overly sweet options.

Why Potatoes Are a Powerhouse for Athletes

Often relegated to a simple side dish, the potato is a nutritional heavyweight for athletes and active individuals. It's an affordable, versatile, and nutrient-dense whole food that provides the critical components necessary for peak physical performance. The primary benefits for athletes revolve around their rich content of carbohydrates, potassium, and energy.

Carbohydrates: The Primary Fuel Source

Carbohydrates are the body's main energy source, especially during high-intensity and prolonged exercise. Potatoes are packed with starchy, complex carbohydrates that the body breaks down into glucose. This glucose is then either used immediately for energy or stored in the muscles and liver as glycogen. Having adequate glycogen stores is crucial for sustaining energy, delaying fatigue, and ensuring a strong performance. For athletes with staggering daily carb needs (up to 12 g/kg body weight/day for intense training), relying on whole-food sources like potatoes is highly effective.

Potassium: The Key Electrolyte

Sweating during exercise causes the body to lose vital electrolytes, primarily sodium and potassium. Potatoes are an excellent source of potassium, containing even more than a medium-sized banana. This critical mineral aids in fluid balance, nerve signals, and muscle contractions, all of which are essential for optimal athletic function. Replenishing potassium post-workout is vital for muscle function and recovery.

Protein for Muscle Repair

While not as protein-dense as other sources, potatoes provide high-quality, plant-based protein that supports muscle repair and growth. A medium potato offers about 3 grams of protein. Studies have even shown that potato protein can stimulate muscle protein synthesis as effectively as milk protein. Paired with another high-protein source, potatoes become part of a complete recovery meal that helps rebuild muscle tissue.

Strategic Timing for Potato Consumption

For athletes, timing is everything. When you eat potatoes can significantly impact their effectiveness as a performance fuel.

Pre-Workout: Consume a potato-centric meal 2-4 hours before strenuous exercise. This allows enough time for digestion and provides a steady release of energy to top off muscle glycogen stores.
During Endurance Exercise: For workouts lasting longer than 90 minutes, such as long runs or cycling, consuming carbohydrates is necessary to maintain energy levels. Mashed potato purees, seasoned simply with salt, can be a savory and effective alternative to sweet, processed sports gels. Many ultra-endurance athletes, like Camille Herron, rely on this strategy.
Post-Workout: Within 30-60 minutes after exercise, the body is primed to absorb nutrients and replenish glycogen. Potatoes provide a quick and effective source of carbohydrates for this critical recovery window. Pairing them with a quality protein source further aids muscle repair.

White Potatoes vs. Sweet Potatoes

Both white and sweet potatoes are excellent options, but their nutritional profiles offer slight differences that may appeal to different athletic needs.


Feature	White Potatoes	Sweet Potatoes
Carbohydrates	Excellent source of fast-digesting starch, ideal for rapid glycogen replenishment post-workout.	Rich in complex carbohydrates for slower, sustained energy release.
Potassium	Contains more potassium per serving, vital for electrolyte balance and muscle function.	Good source of potassium but less than white potatoes.
Antioxidants	Lower antioxidant levels than sweet potatoes but still contain beneficial flavonoids.	Higher in antioxidants like beta-carotene, which is converted to Vitamin A for immune and eye health.
Fiber & Resistant Starch	A medium potato has 2g of fiber. When cooled, they contain resistant starch that promotes gut health.	Higher fiber content, which aids digestion and satiety.
Glycemic Index (GI)	Typically has a higher GI, making it a good choice for fast glycogen re-synthesis.	Lower GI due to higher fiber, providing a more gradual energy release.

Optimal Preparation Methods for Athletes

How a potato is prepared can greatly influence its nutritional impact and how the body processes its carbohydrates.

Baked or Boiled: These methods preserve the potato's nutrients and avoid excess fat and calories. A baked or boiled potato with the skin provides more fiber and nutrients.
Mashed: Mashed potatoes can be a fast-absorbing source of carbohydrates, perfect for post-workout glycogen replenishment. Adding a lean protein source turns it into a complete recovery meal.
Chilled: Cooking and then cooling potatoes increases their resistant starch content. This fiber-like starch ferments in the large intestine, benefiting gut health. A simple chilled potato salad with a light vinaigrette is a great meal-prep option.
Steer Clear of Frying: Fried potatoes, like french fries or chips, should be avoided. The high fat content slows digestion and can cause gastrointestinal distress, especially during exercise.

Conclusion

In summary, the answer to "do athletes eat potatoes?" is a definitive yes. The humble potato offers a powerful combination of carbohydrates, potassium, and other micronutrients that are critical for supporting athletic performance, recovery, and overall health. Its affordability and versatility make it a practical staple for serious competitors and active individuals alike. By choosing the right type and preparation method, athletes can effectively leverage this whole food to fuel their bodies before, during, and after training. The choice between white and sweet potatoes often comes down to timing and specific goals, but both are nutritious additions to a balanced diet. Ultimately, the potato's place in sports nutrition is well-earned and backed by science, confirming its role as a key player in a performance-focused meal plan.

Frequently Asked Questions

Yes, eating potatoes 2-4 hours before an intense workout can help increase muscle glycogen stores and provide the sustained energy needed for exercise.

Both are excellent for athletes, but the 'best' option depends on your goal. White potatoes offer faster-digesting carbs and more potassium, while sweet potatoes provide a slower energy release with more antioxidants and fiber.

Endurance athletes often consume mashed potato puree, prepared with simple seasoning and transported in small, resealable bags. This provides a savory, whole-food source of carbohydrates during prolonged events.

While potatoes contain a small amount of high-quality, plant-based protein, they should be paired with other protein-rich foods to meet the significant protein needs for muscle building and repair.

Yes, potatoes are highly effective for post-workout recovery. Their easily digestible carbohydrates help quickly replenish depleted muscle glycogen, especially when consumed within an hour of finishing exercise.

No, potatoes are not inherently unhealthy. Their 'unhealthy' reputation typically stems from high-fat preparation methods like frying. Prepared healthily (baked, boiled, mashed), they are a nutritious addition to an athlete's diet.

Baking, boiling, and steaming are the best preparation methods. Eating the skin increases fiber content, and for an extra gut-health boost, cool cooked potatoes to increase their resistant starch.