Is Potato Good for Carbo Loading?

December 4, 2025 •

3 min read

Research from the Journal of Applied Physiology found that potato puree can be as effective as commercial energy gels for sustaining blood glucose levels during endurance exercise. This means the humble potato is a powerful and natural option for athletes looking to fuel up before a big event.

Quick Summary

Potatoes are an excellent, nutrient-dense carbohydrate source for endurance athletes performing carbohydrate loading before events lasting over 90 minutes. They replenish muscle glycogen stores, provide essential electrolytes like potassium, and can be digested easily when prepared correctly to maximize athletic performance.

Key Points

Replenishes Glycogen: Potatoes are a carbohydrate-rich food that effectively replenishes muscle and liver glycogen stores, which are crucial for fueling endurance events.
Rich in Potassium: With more potassium than a banana, potatoes help athletes maintain fluid balance and proper muscle function, preventing cramps during exercise.
Digestible and Gluten-Free: When prepared simply (e.g., boiled or mashed), potatoes are easy on the stomach, providing a safe option for athletes who experience gastrointestinal issues from gluten or fiber-heavy foods.
Versatile Preparation: Athletes can incorporate potatoes into their diet by baking, boiling, or mashing them, and even creating portable purees for mid-race fuel.
Scientifically Supported: Research has demonstrated that potatoes can be just as effective as commercial carbohydrate gels for maintaining athletic performance over a two-hour period.
High-GI Option: Boiled potatoes have a high glycemic index, making them a source of fast-acting energy ideal for rapid glycogen restoration during short-term carb-loading periods.

The Science Behind Potato Performance for Athletes

For endurance athletes, carbohydrate loading is a key strategy to maximize glycogen stores in the muscles and liver, providing a steady fuel source for prolonged exercise. Potatoes, often overlooked in favor of pasta or processed gels, are an exceptionally effective and natural choice for this purpose. Their high carbohydrate content, combined with vital electrolytes and easy digestibility when prepared correctly, makes them a powerhouse for performance.

Maximizing Glycogen Stores with Potatoes

Glycogen is the primary fuel source for high-intensity endurance exercise. When an athlete carb-loads, they aim to "super-compensate" these stores to delay fatigue and improve performance. A medium baked potato contains approximately 26 grams of carbohydrates, primarily in the form of starch. This starch is broken down into glucose, which is then converted and stored as muscle glycogen. Unlike processed sports foods, potatoes offer a clean, minimally processed way to achieve this goal.

The Electrolyte Advantage: More Than Just Carbs

During long events, athletes lose electrolytes like potassium through sweat. Replenishing these is crucial for proper muscle function and to prevent cramping. A medium potato, particularly when eaten with the skin, contains significantly more potassium than a medium-sized banana. This makes potatoes a two-for-one nutrient source, providing not only energy but also vital electrolytes that support muscle contractions and hydration.

Comparing Potatoes to Other Carb Sources

While pasta and rice are traditional carb-loading staples, potatoes offer distinct advantages. For some athletes, pasta containing gluten can lead to digestive discomfort, an unwelcome distraction during a race. A plain baked or mashed potato is often much gentler on the stomach, providing reliable energy without the risk of gastrointestinal issues. However, preparation is key. High-fat toppings like butter, cheese, and sour cream, or frying the potatoes, will slow digestion and should be avoided during the carb-loading phase.

How to Incorporate Potatoes into Your Carb-Loading Plan

2-3 days before the event: Start increasing your carbohydrate intake and reducing your training intensity. Potatoes can serve as a primary carb source at each meal. Focus on simple, low-fiber preparations to minimize digestive distress on race day.
The night before: A simple baked potato with minimal toppings, like a sprinkle of salt or some lean chicken, is an excellent pre-race meal.
Pre-race snack (1-2 hours before): A small, plain boiled or mashed potato can provide a final glycogen top-up without feeling too heavy.
Mid-race fuel: Some endurance athletes carry bite-sized boiled or mashed potatoes in baggies to consume during ultra-long events as a natural alternative to gels.

Comparison Table: Potatoes vs. Pasta for Carb Loading


Feature	Potatoes (Plain, Boiled)	Pasta (White, Cooked)
Carbohydrates	Approximately 28g per 115g serving.	Approximately 30-40g per 115g serving.
Glycemic Index	High GI (around 73 when boiled) for rapid energy.	Lower GI (around 55), offering more sustained release.
Nutrient Density	Rich in potassium, vitamin C, and magnesium.	Fortified with some B vitamins and iron.
Digestibility	Gentle on the stomach for most athletes, gluten-free.	Can cause bloating or discomfort for those with gluten sensitivity.
Cost	Generally more affordable and accessible.	Varies by brand and type, but a common budget option.
Preparation Versatility	Mashed, baked, boiled, or pureed for diverse options.	Cooked and served with low-fat sauce.

Conclusion: A Natural and Effective Carb-Loading Tool

Potatoes are unequivocally good for carbo loading, offering a nutrient-rich, versatile, and easily digestible energy source for athletes. By focusing on simple preparation methods and timing their intake strategically in the days leading up to an endurance event, athletes can leverage the natural power of potatoes to maximize their glycogen stores. While pasta and gels have their place, the humble potato provides a wholesome, effective, and often more budget-friendly alternative that can significantly contribute to peak performance. Practice integrating them into your routine during training to discover the perfect potato-based fuel for your body.

For more detailed information on athletic nutrition, consult the expert guidelines at the National Institutes of Health (NIH).

Frequently Asked Questions

It is generally recommended to start your carb-loading protocol about 2-3 days before your endurance event, increasing your potato intake while tapering your exercise.

Both sweet and white potatoes are excellent for carb-loading. White potatoes have a higher glycemic index for faster energy, while sweet potatoes offer additional vitamins and a more sustained energy release.

Simple preparations are best. Baking, boiling, or mashing potatoes without excessive fat or heavy, high-fiber toppings will ensure easy digestion and optimal carbohydrate absorption.

While potatoes are generally easy to digest, eating them with the skin or adding high-fat ingredients can slow digestion and cause discomfort. Stick to peeled, low-fiber preparations in the days leading up to and during your race.

The amount varies by individual and event duration. Elite endurance athletes may aim for 8-12 grams of carbs per kilogram of body weight per day during the loading phase, a portion of which can come from potatoes.

A temporary weight gain of a few pounds is normal and expected during carb-loading. This is due to the extra glycogen and water stored in your muscles, indicating a successful loading process, not fat gain.

No, fried and processed potato products like chips and fries are high in fat, which slows digestion and works against the goal of rapid glycogen storage. Stick to simple, low-fat preparations.