Does Potato Increase Stamina? The Science Behind Spuds and Endurance

October 24, 2025 •

3 min read

A 2019 study in the Journal of Applied Physiology found that potato puree is as effective as commercial carbohydrate gels for supporting prolonged cycling performance. This finding provides strong evidence that, yes, a potato can increase stamina when incorporated correctly into an athlete's diet.

Quick Summary

Potatoes are a high-quality carbohydrate source that fuels muscle glycogen stores for sustained energy during exercise. They also provide key electrolytes like potassium for optimal performance and recovery.

Key Points

High-Quality Carbs: Potatoes provide the complex carbohydrates needed to fuel muscle glycogen stores, the primary energy source for endurance activities.
Electrolyte Powerhouse: A medium potato offers more potassium than a banana, essential for regulating fluid balance and preventing muscle cramps during exercise.
Effective Whole-Food Fuel: Studies confirm that potatoes are as effective as commercial carbohydrate gels for maintaining performance during prolonged exercise.
Versatile for Timing: Potatoes can be prepared for pre-workout energy, mid-race fueling, or post-exercise glycogen replenishment and muscle recovery.
Nutrient-Dense Recovery Aid: Their combination of carbs and high-quality protein helps stimulate muscle protein synthesis and repair after a workout.

The Core of Stamina: Carbohydrates and Muscle Glycogen

Stamina, or endurance, relies on the body's ability to sustain effort over time. Muscle glycogen, stored glucose in muscles and the liver, is the primary fuel for moderate to high-intensity exercise. Potatoes contribute to increased stamina due to their high carbohydrate content, which replenishes these crucial glycogen stores. A medium, skin-on potato contains approximately 26 grams of quality carbohydrates.

The Role of Potatoes in Athletic Performance

Research on endurance athletes suggests potatoes are comparable to processed sports fuels. Their complex starches are digested quickly, offering a readily available energy source during exercise. Consuming carbohydrates from sources like potatoes is vital for maintaining performance during workouts lasting over an hour. They serve as a whole-food alternative to commercial supplements, often being more cost-effective and nutrient-rich.

Nutritional Breakdown of Potatoes for Endurance

Beyond carbohydrates, potatoes provide nutrients essential for stamina and recovery.

Potassium: Lost through sweat, this electrolyte is important for fluid balance and muscle function. A medium potato offers more potassium than a large banana.
Vitamin C: Acts as an antioxidant, combating exercise-induced stress and supporting immunity and collagen synthesis.
Magnesium: Aids in energy production and muscle function; deficiency is linked to muscle cramps.
Quality Protein: Potatoes contain plant-based protein which supports muscle repair after exercise.

How to Eat Potatoes to Increase Stamina

Timing and preparation are key to maximizing the benefits of potatoes for performance.

Pre-Workout Fueling

Eat a baked or mashed potato about an hour before exercising.
Season with salt to help replenish electrolytes.
Avoid heavy, fatty additions that can slow digestion and cause discomfort.

During Exercise

For long events, boiled, skinless potato bites are a portable and effective option.
Air-fried pieces can also offer sustained energy release.

Post-Workout Recovery

Combine a potato with a lean protein source within 30–60 minutes post-exercise.
This helps restore muscle glycogen and supports muscle repair.

Comparison: Potatoes vs. Commercial Gels


Feature	Potatoes	Commercial Carb Gels
Fuel Source	Complex carbohydrates, resistant starch	Simple sugars
Nutrient Density	Rich in potassium, Vitamin C, magnesium, fiber	Limited micronutrients
Cost	Generally inexpensive	More expensive per carb gram
Digestibility	Good, but volume can cause bloating for some	Rapid absorption, can be very sweet
Recovery Benefit	Supports glycogen and protein synthesis	Primarily carb replenishment

The Potential Downsides of Potatoes for Performance

While beneficial, consider a few points regarding potatoes as athletic fuel. The quantity needed to match the carb load of gels might cause minor stomach issues like bloating for some individuals. Preparation matters; fried potatoes or those with high-fat toppings can hinder digestion. A balanced diet with variety is always recommended. It's advisable to test different preparation methods during training to see what works best for you.

Conclusion: Fueling Smarter with Spuds

Potatoes offer athletes a natural, affordable, and effective way to increase stamina. Their blend of quality carbohydrates, essential electrolytes like potassium, and supportive vitamins make them a strong alternative to more processed sports products. Incorporating properly prepared potatoes strategically around workouts can optimize energy stores, boost endurance, and improve recovery, solidifying their place in performance nutrition.

Journal of Applied Physiology: Potato ingestion is as effective as carbohydrate gels to support prolonged cycling performance

Frequently Asked Questions

A 2019 study showed that potato puree was equally effective as carb gels for fueling endurance cyclists. Potatoes offer a more nutrient-dense, less processed, and cheaper alternative, but gels are more convenient.

For pre-workout fuel, simple preparations like baked or mashed potatoes are best, with minimal fat. For on-the-go fuel during long events, boiled, skinless potato bites are easily digestible.

For endurance, consume a baked or mashed potato about an hour before exercise. During long activities, consume small portions every 15-20 minutes. Post-workout, combine a potato with protein within 30-60 minutes to aid recovery.

After exercise, potatoes help replenish muscle glycogen stores with their carbohydrates. When paired with a protein source, they also stimulate muscle protein synthesis to aid in repair.

Yes, both white and sweet potatoes are excellent sources of carbohydrates for athletes. Sweet potatoes also provide additional Vitamin A and some varieties may have more resistant starch.

Besides carbohydrates, potatoes are rich in potassium, Vitamin C, and magnesium, all of which are crucial for energy production, muscle function, and fluid balance.

Some athletes experience mild gastrointestinal discomfort, such as bloating, potentially due to the volume needed to match carb gels. As with any new fuel, it's best to practice with potatoes during training.