Is a potato good to eat before a workout?

November 21, 2025 •

4 min read

According to research from the American Journal of Potato Research, potatoes can be a highly effective energy source for athletes due to their high carbohydrate and potassium content. The simple answer to 'is a potato good to eat before a workout?' is yes, but the timing and preparation method are crucial for maximizing performance and avoiding digestive issues.

Quick Summary

Potatoes provide complex carbohydrates for sustained energy and potassium for muscle function, making them a viable pre-workout option. Optimal timing and preparation, such as baking or boiling, are key for performance. This guide covers how to effectively incorporate potatoes into your pre-exercise nutrition plan.

Key Points

Rich in Carbohydrates: Potatoes are an excellent source of complex carbohydrates, providing the primary fuel needed for muscle glycogen stores during both endurance and strength training.
High in Potassium: A medium, skin-on potato contains more potassium than a banana, helping to regulate muscle contractions and fluid balance lost during exercise.
Timing is Important: For optimal digestion and energy, eat a potato snack about an hour before a workout or a full meal 2-3 hours prior to exercise.
Preparation Matters: Choose baked, boiled, or mashed potatoes to avoid added fats that can slow digestion and cause discomfort. Avoid high-fat toppings.
Versatile Fuel Source: Both white and sweet potatoes offer excellent pre-workout benefits, with white potatoes providing quicker energy and sweet potatoes offering a more sustained release.
Supports Recovery: Potatoes are not only good for pre-workout fuel but also aid post-workout recovery by replenishing glycogen and electrolytes.

The Power of the Spud: Carbohydrates and Electrolytes

When it comes to fueling your workout, carbohydrates are king. They are the body's primary energy source, and potatoes are packed with them, especially complex carbohydrates. For a medium, skin-on baked potato, you can expect around 26 grams of carbohydrates, providing a significant energy boost to fuel your muscles. This fuel helps to increase muscle glycogen stores, which are used for both endurance and strength-based exercise routines.

Beyond just carbs, potatoes offer another crucial nutrient for exercisers: potassium. A medium potato with its skin on provides more potassium than a medium-sized banana. Potassium is a vital electrolyte that plays a key role in muscle contractions, nerve signals, and maintaining fluid balance—all critical functions during exercise, especially as electrolytes are lost through sweat.

Timing is Everything: When to Eat Your Potato

Eating a potato too close to your workout can cause discomfort, while eating it too early might mean your energy levels dip before you start. The ideal timing depends on the intensity and duration of your session. For a small snack, about an hour before a workout is a good rule of thumb. For a larger, more complete meal, aiming for 2-3 hours beforehand is better. This allows enough time for digestion, so you feel energized and not sluggish.

The Best Way to Prepare a Pre-Workout Potato

How you prepare your potato directly impacts its digestibility and nutritional profile. For optimal pre-workout fuel, simple is best. Boiled, baked, or mashed potatoes provide complex carbohydrates without the added fats and calories found in fried versions. Avoid heavy, rich additions like butter, cheese, or sour cream, which can slow digestion and cause an upset stomach during exercise. Instead, opt for seasonings like a sprinkle of salt (to aid electrolyte replenishment) or a little olive oil for flavor.

For endurance athletes who need fuel during prolonged exercise, bite-sized, air-fried potato pieces can be a convenient and natural alternative to processed carbohydrate gels, providing a cleaner energy source.

Potato Performance Comparison: White vs. Sweet Potato


Feature	White Potato	Sweet Potato
Carbohydrate Type	Primarily fast-digesting starch	Complex carbohydrates
Glycemic Index	Higher, depending on preparation	Lower, providing more sustained release
Key Electrolyte	Excellent source of Potassium	Contains Potassium, though often less than white potatoes
Vitamin Content	High in Vitamin C and Vitamin B6	Very high in Vitamin A, also Vitamin C
Digestion Speed	Generally faster for a quick energy spike	Slightly slower for more sustained energy

Both white and sweet potatoes are excellent choices, offering different benefits. The white potato provides quicker energy, while the sweet potato offers a more sustained release and a different micronutrient profile. The best choice depends on your specific workout goals and personal preference.

Recipe Ideas for Pre-Workout Potatoes

Here are some easy and effective ways to get your pre-workout potato fix:

Simple Baked Potato: Bake a medium potato, then mash lightly with a fork. Add a dash of salt and a drizzle of olive oil. Eat an hour before your workout for a quick energy boost.
Mashed Potato Snack: Boil and mash a potato with a small amount of Greek yogurt for added protein. This is great for repairing muscle fibers after a workout but can also work as pre-workout fuel if eaten 1-2 hours in advance.
Portable Potato Bites: Cube potatoes and air-fry until tender. Add a little rosemary and salt. These are easy to pack and eat for sustained energy during longer endurance sessions.

Hydration and Overall Fueling Strategy

While potatoes provide valuable energy and electrolytes, they are just one piece of a complete nutritional strategy. It is essential to remain well-hydrated throughout your workout, as water and electrolytes work together to support optimal muscle and nerve function. For longer or more intense workouts, combining carbohydrates with a source of lean protein can further enhance performance and recovery.

Conclusion: The Final Verdict on Pre-Workout Potatoes

Yes, a potato is a good choice to eat before a workout, provided it is prepared correctly and consumed at the right time. Its high content of easily digestible carbohydrates effectively fuels your muscles, while its rich potassium content aids in crucial functions like fluid balance and muscle contraction. By choosing simple preparation methods like baking or boiling and timing your meal appropriately, you can harness the power of this humble vegetable to support your physical performance. Experiment with different varieties and preparations to find what works best for your body, ensuring you head into your next workout properly fueled and ready to perform.

Learn more about overall athletic nutrition strategies from reliable sources like PubMed.

Frequently Asked Questions

Both are excellent choices. White potatoes offer more rapidly digested starches for quick energy, while sweet potatoes provide a slightly more sustained energy release due to their lower glycemic index. The best choice depends on your workout goals and timing.

For a smaller, carbohydrate-focused snack like a simple baked potato, aim for about 60 minutes before your workout. If it's part of a larger meal including protein, eat 2 to 3 hours in advance to allow for proper digestion.

If you eat a large potato or one prepared with high-fat ingredients too close to your workout, you might feel sluggish due to slowed digestion. Sticking to a simply prepared, moderate portion and timing it correctly will help you feel energized.

The best methods are baking, boiling, or mashing, with minimal, low-fat additions. These methods preserve the beneficial carbohydrates and electrolytes while avoiding heavy fats that can hinder performance.

Yes, some athletes, particularly endurance cyclists, consume potato puree during long workouts. It offers a clean, unprocessed source of carbohydrates that is easily digestible and effective for maintaining energy levels.

Yes, the skin contains a significant amount of the potato's nutrients, including potassium and fiber. Eating a skin-on potato maximizes your intake of these benefits.

For optimal performance, keep it simple. A dash of salt is good for replenishing electrolytes, and a small amount of olive oil adds flavor. Avoid heavy, fatty toppings that can impede digestion.