The Power of Potatoes
- Running Bear Hernandez
- Mar 21
- 3 min read
Carbs get a bad rap, but let’s be real—without them, your workouts would feel like pushing a sled with the brakes on. Enter potatoes, one of the best fuel sources for strength and endurance athletes.
Why Potatoes Deserve a Spot on Your Plate
✅ Elite Carb Source
Potatoes provide fast-digesting carbs that replenish glycogen stores after workouts, keeping energy levels high. Whether you're lifting heavy, sprinting, or recovering, carbs are crucial for muscle performance and recovery (Kerksick et al., 2018).
✅ Potassium King
Most people think bananas are the go-to for potassium, but potatoes actually have more! A medium baked potato (with skin) has about 926 mg of potassium, compared to 422 mg in a banana (USDA, 2022). Potassium helps prevent muscle cramps, regulates hydration, and supports muscle contractions (Rodriguez et al., 2009).
✅ Micronutrient-Rich
Beyond carbs, potatoes contain vitamin C for immunity, B vitamins for energy metabolism, and fiber for gut health (Camire et al., 2009). Keeping the skin on increases fiber intake, aiding digestion and satiety (Slavin, 2013).
✅ Not Just Sweet Potatoes
White, red, gold, purple—they all bring nutritional benefits. Sweet potatoes have more vitamin A, but white potatoes contain slightly more protein and iron (USDA, 2022). Both are excellent for muscle recovery and endurance (Volek et al., 2016).
How to Eat Them for Gains
🥔 Post-Workout Power Meal: Pair potatoes with a lean protein source (like chicken, steak, or eggs) to reload muscle glycogen and support recovery (Jäger et al., 2017).
🥔 Pre-Workout Fuel: A small serving 1-2 hours before training provides steady energy without causing crashes (Burke et al., 2011).
🥔 Versatile & Easy: Bake them, mash them, air-fry them—whatever keeps you consistent.
The Takeaway?
Carbs aren’t the enemy. If you want strength, endurance, and recovery, potatoes should be in your arsenal. So next time someone says carbs make you fat, tell them to sit this one out while you go hit another PR.
References
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17-S27.
Camire, M. E., Kubow, S., & Donnelly, D. J. (2009). Potatoes and human health. Critical Reviews in Food Science and Nutrition, 49(10), 823-840.
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Antonio, J. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., ... & Kreider, R. B. (2018). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 15(1), 17.
Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509-527.
Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
USDA. (2022). FoodData Central: Potatoes and bananas. U.S. Department of Agriculture. Retrieved from https://fdc.nal.usda.gov/
Volek, J. S., Noakes, T., & Phinney, S. D. (2016). Low-carbohydrate diets for athletes: what evidence? British Journal of Sports Medicine, 50(7), 412-413.
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