Why do bodybuilders eat sweet potatoes instead of regular potatoes?

October 3, 2025 •

4 min read

While both sweet and regular potatoes are valuable sources of carbohydrates, bodybuilders often favor sweet potatoes for specific reasons tied to their nutritional profile and impact on blood sugar. Understanding these differences can help optimize performance and achieve fitness goals.

Quick Summary

This article explores the nutritional distinctions between sweet and regular potatoes that influence a bodybuilder's dietary choices. It details how differences in glycemic index, fiber, and micronutrient density affect energy levels, workout recovery, and physique goals.

Key Points

Glycemic Index: Sweet potatoes generally have a lower glycemic index (GI) than regular potatoes, leading to a slower, more sustained release of energy that is ideal for pre-workout fuel.
Micronutrient Density: Sweet potatoes are an excellent source of Vitamin A and antioxidants, which aid in muscle repair, reduce inflammation, and support immune function, all critical for bodybuilders.
Fiber Content: The higher fiber content in sweet potatoes helps increase satiety, making them beneficial for bodybuilders in a cutting phase who need to manage appetite.
Post-Workout Fuel: While sweet potatoes are great for sustained energy, the higher GI of a baked regular potato can be advantageous post-workout for rapidly replenishing muscle glycogen stores.
Timing is Key: A bodybuilder's preference for sweet potatoes or regular potatoes is often dependent on meal timing relative to their workout, as both have their place in an optimized diet.
Cooking Method Matters: The method of preparation significantly impacts the glycemic index of both potatoes, so bodybuilders must be mindful of how they cook them to achieve the desired effect.

A deeper look at glycemic index

One of the most cited reasons why do bodybuilders eat sweet potatoes instead of regular potatoes relates to the glycemic index (GI). The GI is a scale from 0 to 100 that measures how quickly a food raises blood sugar levels. For bodybuilders, especially those in a cutting phase or mindful of stable energy throughout the day, a food's GI is a crucial metric.

Glycemic index and bodybuilding timing

Low GI foods are digested slowly, providing a sustained release of energy. This is often preferred for pre-workout meals, as it helps prevent energy crashes and provides consistent fuel for longer training sessions. In contrast, high GI foods cause a rapid spike in blood sugar and insulin, which is beneficial for quickly replenishing muscle glycogen stores immediately after an intense workout. Regular potatoes, particularly when baked, can have a very high GI, causing a significant insulin spike. While this can be useful post-workout, the sustained energy of a sweet potato is often more practical for other meals throughout the day.

The surprising impact of cooking method on GI

It's important to note that the GI of both potatoes changes significantly based on how they are cooked. For example, a boiled sweet potato has a moderate GI, while a baked sweet potato can have a much higher GI. Similarly, the GI of a regular potato can vary greatly. Bodybuilders must consider their preparation method to control the nutritional outcome, rather than simply choosing one type of potato over another based on a general rule.

Micronutrient powerhouse: Vitamin A and antioxidants

Beyond their GI, sweet potatoes offer a distinct micronutrient advantage that is highly beneficial for bodybuilders.

Vitamin A: Sweet potatoes are exceptionally rich in beta-carotene, which the body converts into Vitamin A. This powerful antioxidant helps repair and rebuild muscle tissues that experience micro-tears during resistance training, aiding in recovery. Vitamin A also supports immune function, helping bodybuilders stay healthy and consistent with their training.
Antioxidants: The vibrant color of sweet potatoes is a sign of their high antioxidant content, which helps fight oxidative stress and inflammation. Intense training puts a considerable amount of stress on the body, so consuming foods rich in antioxidants helps the body manage this stress and recover more efficiently. Regular potatoes also contain beneficial antioxidants, but typically in lower concentrations.

Fiber for satiety and digestion

Both types of potatoes are good sources of dietary fiber, but sweet potatoes often contain a higher amount, especially when consumed with the skin. Fiber is crucial for bodybuilders for several reasons:

Appetite control: During a cutting phase, feeling full and satiated is key to adhering to a calorie-restricted diet. The high fiber content in sweet potatoes helps slow digestion, promoting a sense of fullness that can prevent overeating.
Gut health: Fiber promotes a healthy digestive system by feeding beneficial gut bacteria and supporting regular bowel movements. A healthy gut is essential for optimal nutrient absorption, ensuring that the protein and carbohydrates consumed are efficiently utilized by the body for muscle building.

Sweet potatoes vs. regular potatoes: A comparison

To better understand the trade-offs, here is a quick comparison of the two potato types based on a medium-sized, baked serving:


Feature	Sweet Potato (baked)	Regular Potato (baked)
Calories	~112 kcal	~168 kcal
Carbohydrates	~26g	~38g
Fiber	~4g	~2g
Protein	~2g	~4g
Vitamin A	Extremely high (~107% DV)	Negligible (~0.1% DV)
Vitamin C	High (~22% DV)	High (~14% DV)
Potassium	Good source (~10% DV)	Excellent source (~17% DV)
Glycemic Index (GI)	Moderate-High (preparation dependent)	High (preparation dependent)

Strategic carb selection for bodybuilding goals

Bodybuilders use sweet and regular potatoes strategically depending on their phase (bulking or cutting) and the timing around their workouts. While sweet potatoes are often the more general-purpose, nutrient-dense option, regular potatoes also have a place in a well-planned diet.

For bulking: In a mass-gaining phase, the higher calorie density of regular potatoes can be an advantage, making it easier to meet increased energy needs. Combining them with a lean protein source is an efficient way to fuel muscle growth.
For cutting: During a cutting phase, the moderate GI and higher fiber content of sweet potatoes can be more beneficial. They provide sustained energy while promoting satiety, which is critical for managing hunger on a lower-calorie diet.
For recovery: High GI carbs are ideal immediately post-workout to rapidly replenish muscle glycogen. A baked regular potato can be a fast, effective source, while a pre-workout sweet potato provides slower-releasing fuel.

The best of both worlds

Ultimately, a flexible diet that incorporates both types of potatoes can provide a wider range of nutrients and benefits. The idea that one is universally superior to the other is a common misconception. Sweet potatoes are a fantastic source of Vitamin A, fiber, and moderate GI carbs, while regular potatoes are a top-tier source of potassium, protein, and resistant starch. Mixing them or choosing based on the specific meal's purpose can lead to better overall nutrition and performance. For general wellness and long-term goals, the glycemic load is often a more important metric than GI alone, and it's best to consume both as part of a balanced diet with protein, fat, and other vegetables.

Conclusion

The perception that bodybuilders exclusively eat sweet potatoes is a simplification. The preference is rooted in the distinct nutritional and metabolic advantages sweet potatoes offer, such as a more favorable glycemic profile for sustained energy and a higher concentration of beneficial micronutrients like Vitamin A and fiber. However, the choice is strategic and dependent on a bodybuilder's specific training phase and meal timing. Regular potatoes still hold a valuable place in a diet, particularly for their higher potassium content and rapid glycogen replenishment post-workout. A balanced, well-planned approach to nutrition, rather than strict adherence to one food, is what truly optimizes a bodybuilder's diet for peak performance and recovery.

Frequently Asked Questions

Not always. While often lower, the glycemic index of both potatoes depends on the variety and cooking method. A boiled sweet potato has a moderate GI, but a baked one can have a high GI, similar to a regular potato.

Both can be beneficial. Regular potatoes are more calorie-dense, which can be useful for meeting energy needs during a bulking phase. Sweet potatoes offer a more sustained energy release, suitable for fueling longer workouts and managing weight.

Yes, sweet potatoes are beneficial during a cutting phase. Their higher fiber content promotes satiety and helps control appetite, which is crucial when following a calorie-restricted diet.

Regular potatoes are typically higher in potassium than sweet potatoes. This electrolyte is vital for muscle function and hydration, which is important for bodybuilders who lose minerals through sweat.

Boiling or steaming sweet potatoes is a good choice to maintain a moderate glycemic index and preserve nutrients. Baking also works, but be mindful that it can raise the GI.

Absolutely. Including both offers a wider spectrum of nutrients. For example, use sweet potatoes for sustained energy pre-workout and regular potatoes for quick glycogen replenishment post-workout.

Sweet potatoes contain significant amounts of Vitamin A and C, which are powerful antioxidants that help repair connective tissue and combat the oxidative stress caused by intense exercise, thereby speeding up muscle recovery.