Do Potatoes Help With Muscle Growth? An Athlete's Guide

November 18, 2025 •

4 min read

While protein often steals the spotlight, a study published in Medicine & Science in Sports & Exercise demonstrated that potato-derived protein can stimulate muscle protein synthesis similarly to milk protein. This groundbreaking research confirms that yes, potatoes help with muscle growth by offering a powerful combination of carbohydrates, protein, and vital electrolytes essential for any athlete's diet.

Quick Summary

Potatoes are a powerful and nutrient-dense food that supports muscle growth by providing high-quality carbohydrates for energy, essential electrolytes like potassium for muscle function, and even a valuable source of plant-based protein. When prepared correctly, they can enhance performance, accelerate recovery, and contribute to overall muscle-building efforts. Including them strategically in pre- and post-workout meals offers significant benefits for athletes.

Key Points

Carbohydrate Powerhouse: Potatoes are rich in complex carbohydrates, providing the essential energy needed to fuel intense workouts and replenish muscle glycogen stores post-exercise.
Electrolyte Support: A medium potato contains significant potassium, an electrolyte vital for muscle contractions, nerve signals, and preventing cramping during exercise.
Hidden Protein Source: Research has shown that potato protein, especially in concentrated form, can be as effective as milk protein in stimulating muscle protein synthesis.
Promotes Recovery: Consuming potatoes after a workout aids recovery by restoring energy, repairing muscle tissue, and supporting a more anabolic state.
Superior Nutrient Density: Beyond carbs, potatoes are packed with vital nutrients like Vitamin C, which helps with tissue development and immune function, both crucial for athletic performance.
Timing is Key: Optimize intake by consuming potatoes for sustained energy before a workout or for rapid glycogen replenishment in the critical 30-60 minute window post-workout.

The Power of Carbohydrates for Muscle Building

Contrary to popular low-carb trends, carbohydrates are a non-negotiable for anyone serious about building muscle. They serve as the body's primary fuel source, and potatoes are an excellent delivery system for this energy. When you consume carbohydrates, your body converts them into glucose, which is then stored in your muscles and liver as glycogen. Intense workouts rapidly deplete these glycogen stores, leading to fatigue and hindering performance.

Replenishing these reserves is crucial for proper recovery and to maintain the energy needed for your next training session. A single medium, skin-on potato provides approximately 26 grams of high-quality carbohydrates, making it an efficient option for fueling and recovery. This replenishment, especially in the 30-60 minute window after a workout, creates an anabolic, or muscle-building, environment that prevents your body from using precious muscle protein for energy. This "protein-sparing" effect ensures the protein you consume is used for its intended purpose: repairing and building new muscle tissue.

More Than Just Carbs: Potatoes' Secret Ingredients

Beyond their reputation as a starchy carb, potatoes are a nutritional powerhouse, packed with vitamins and minerals vital for muscular function and growth.

Potassium: A medium potato boasts more potassium than a medium banana, a critical electrolyte for regulating fluid balance, nerve signals, and muscle contractions. Low potassium levels can lead to muscle cramps and fatigue, both of which can derail a workout. Replenishing this mineral, especially after sweating, helps optimize muscle performance and recovery.
Protein: While not a protein behemoth like chicken, potatoes contain a surprising amount of high-quality plant-based protein. Research, including a study on potato protein isolate, has shown that this protein can effectively increase muscle protein synthesis rates, rivaling animal-based proteins like milk. This is particularly relevant for those on plant-based diets.
Vitamin C: This powerful antioxidant is essential for cell growth and tissue repair, including muscle tissue. It plays a key role in the formation of collagen, which is critical for supporting muscle, bone, and tendon health. Post-workout, adequate vitamin C intake can help protect muscle cells and facilitate the repair process.

Optimizing Your Potato Intake for Maximum Gain

Strategic timing and preparation are key to leveraging potatoes for muscle growth. For sustained energy, consuming complex carbohydrates like potatoes 2-4 hours before a workout helps build muscle glycogen stores. For rapid recovery, having a carbohydrate-rich meal with potatoes within an hour after training can quickly replenish depleted energy. Pairing potatoes with a lean protein source, like chicken, Greek yogurt, or plant-based options like lentils, maximizes the anabolic response.

Simple preparation methods like baking, boiling, or roasting are best, as they minimize added fats and calories from frying. To enhance the health benefits, consider leaving the skin on for extra fiber and nutrients. For an endurance workout, even mashed potato puree can be used as a simple, nutrient-dense fuel source.

Potato vs. Sweet Potato: Which is Best?


Feature	White Potato	Sweet Potato
Carbohydrate Type	Primarily fast-digesting starch	Balanced complex carbs with high fiber
Glycemic Index (GI)	High (especially mashed/baked), but varies with prep	Lower to moderate GI (especially when boiled)
Protein Content	Good source of plant protein, particularly in concentrated form	Similar to white potatoes, but slightly different amino profile
Potassium	High concentration, often more than a banana	Also a great source of potassium
Vitamin C	Excellent source, especially with skin on	High concentration
Vitamin A	Low	Exceptionally high in beta-carotene (Vitamin A precursor)
Best for...	Rapid glycogen replenishment post-workout	Sustained energy and overall nutrient density

Both white and sweet potatoes are excellent choices for athletes and bodybuilders, each offering unique benefits depending on your timing and training goals.

Conclusion: A Powerful Ally in Muscle Building

Far from being a dietary villain, the humble potato is a powerful and versatile ally in the quest for muscle growth. Its high-quality carbohydrates are essential for fueling intense workouts and replenishing glycogen stores for optimal recovery. Combined with its robust content of potassium for muscle function and plant-based protein for synthesis, the potato provides a comprehensive nutritional package for athletes. By preparing them healthily and timing your intake strategically, you can harness their benefits to enhance performance, accelerate recovery, and support your overall muscle-building journey. Don't underestimate this nutrient-dense and affordable vegetable—it's a proven performer. For more science-backed nutrition information, consider exploring resources from organizations like the National Institutes of Health (NIH).

The Role of Potatoes in Athletic Nutrition

Fuel Your Workouts: Potatoes are an excellent source of complex carbohydrates, which are converted into glucose and stored as glycogen in your muscles for energy during exercise.
Replenish Glycogen: After intense training, consuming potatoes helps restore depleted glycogen stores, accelerating recovery and preparing muscles for the next session.
Support Muscle Function: The high potassium content in a medium potato is crucial for regulating fluid balance and ensuring proper nerve and muscle contractions.
Aid in Protein Synthesis: While not primarily a protein source, potato protein has been shown to support muscle protein synthesis, a key process for muscle repair and growth.
Offer Vitamin Support: Potatoes provide vitamin C, a powerful antioxidant that helps with cell repair and tissue development, promoting a faster recovery.
Contribute to Weight Gain: For those aiming for a caloric surplus to build muscle mass, potatoes offer a calorie-dense yet nutrient-rich way to increase intake naturally.
Versatile and Affordable: As a versatile and inexpensive food, potatoes can be easily incorporated into a variety of pre- and post-workout meals, cooked healthily via baking, boiling, or roasting.

Frequently Asked Questions

No, potatoes alone cannot build muscle. They must be part of a balanced diet that includes adequate protein, and they must be paired with consistent resistance training. However, they provide the carbohydrates and micronutrients that support the muscle-building process.

Both are excellent choices. White potatoes offer more rapidly digestible carbs for quick glycogen replenishment post-workout, while sweet potatoes have a lower glycemic index and higher fiber, providing sustained energy and higher Vitamin A content. Your best choice depends on timing and personal goals.

Baking, boiling, and roasting are the healthiest preparation methods for muscle gain, as they avoid excess fats and calories found in frying. Leaving the skin on boosts fiber and nutrient content.

For sustained energy, eat potatoes as part of a meal 2-4 hours before your workout. For optimal recovery, consume them within 30-60 minutes after training to rapidly replenish muscle glycogen stores.

A medium skin-on potato contains significantly more potassium (620mg) than a medium banana (422mg), making it an excellent source of this vital electrolyte for muscle function.

While studies using concentrated potato protein show its effectiveness, you can still get significant benefits from whole potatoes. Pairing whole potatoes with a high-protein source like chicken, fish, or legumes is a practical way to support muscle growth.

Yes, potatoes are a healthy, calorie-dense food that can support weight gain for muscle mass. A medium baked potato contains around 160 calories, making it easy to increase your caloric intake in a nutritious way.