Fuel Your Workout with Healthy Potato Recipes

Don’t think potatoes have a place in your weight loss plan? Choose the right recipes, and potatoes can be a healthy and important part of your diet.

You might worry that the carbs in potatoes could derail your weight loss goals, but according to the Mayo Clinic, losing weight is all about expending more calories than you eat. A medium potato is a naturally fat- and cholesterol-free food and at a measly 110 calories, it’s a natural choice for maintaining a healthy weight.

In fact, your body needs carbohydrates to fuel your brain and your muscles. Studies suggest that a diet that includes a healthy amount of carbs can even lead to more endurance in your workouts.

What does all of this mean? It means that potatoes can fuel your workout, as long as they’re part of an overall healthy meal. That doesn’t mean you have to eat these foods right before working out. Just incorporating them into your regular diet can help provide fuel for your muscles for a better workout.

Need some recipes to get you started? These healthy potato recipes are great choices to get energized for exercise.

Chili Lime Chicken Potato Tacos

Healthy Chili Lime Chicken Potato Tacos

This recipe has a nice balance of protein from the chicken, carbs from the potatoes and the taco shells, and a little bit of fat from reduced-fat cheese.

 
 

Fiesta Potato Smashers

Fiesta Potato Smashers

Pair up this veggie-packed potato recipe with a protein source like chicken, beans, or tofu for a balanced meal to supercharge your workout routine.

 
 

Grilled Potato Kabobs

Grilled Potato Kabobs with Lemon Herb Drizzle

You don’t have to skip summer cookouts to maintain a healthy diet. Include these grilled potato and vegetable skewers in your next cookout menu!

 
 

Mediterranean Savory Salad

Mediterranean Sun Kissed Savory Salad

Salads are synonymous with weight loss, but a pile of lettuce isn’t enough to keep you going at the gym. Try out this hearty dinner salad with potatoes and a touch of feta cheese instead.

 
 

Purple Potato Salad

Purple Potato Salad with Beets and Arugula

This is another spin on a dinner salad that includes healthy fat and a dose of protein from walnuts and beautiful beets for a little bit of natural sweetness.

 
 

Lightened Potato Latkes

Lightened Up Potato Latkes

Traditional latkes are pan-fried in lots of butter or oil, but our healthier version packs a nutritional punch! Serve these up with Greek yogurt for dipping to give yourself a little protein boost.

 
 

Potato Scramble

Potato Scramble with Butternut Squash and Pasilla Peppers

Start the morning off with a nice balance of protein, fat and carbs. Serve your scrambled potatoes with a fried egg or two to give your afternoon workout a boost.

 
 

Sweet Potato Kale

Sweet Potato & Kale Salad with Pineapple

Carbs, healthy fats, and a superfood punch from plenty of fresh kale? Talk about an energy wallop! You can eat this kale salad as a side dish or a main course.

 
 

Greek Yogurt and Sriracha-Roasted Chickpeas

Baked Potato with Greek Yogurt and Sriracha-Roasted Chickpeas

Pump up your workout with this one-bowl meal. Beans and yogurt add protein to your standard baked potato while keeping the fat grams in check.

 

Sweet Potatoes: Exercise Superfood

Whether you’re a weekend warrior, athlete or bodybuilder, you need to eat foods that nourish you, are sources of lasting energy, and help with muscle recovery long after your workout is over. Sweet potatoes are a superfood that can do just that, and one that no exercise diet is complete without.

Below are three ways that sweet potatoes help your body stay in top shape so you can accomplish your fitness goals.
 

Energy

Muscles require carbohydrates for energy, and sweet potatoes are a great source, with a medium-sized one providing 24g.

In addition, sweet potatoes provide a healthy dose of complex carbohydrates, which take longer to be digested and help supply the body with energy over a longer period of time. Unlike simple carbohydrates — which break down fast into glucose for quick energy, and turn into fat stores that can cause weight gain when unused — complex carbohydrates break down into glycogen and are stored in the liver or muscles to be used as fuel for exercise.

They are also a good source of dietary fiber, which has a gradual, steadying effect on blood sugar, making sweet potatoes a sustained source of energy.
 

Muscle and Bone Function

With over 300mg in a medium-sized one, sweet potatoes are a good source of potassium, which is an electrolyte that plays a key part in skeletal and smooth muscle contraction, and makes it crucial for proper digestive and muscle function.
 

Muscle Recovery

Sweet potatoes are highly packed with calcium, and iron, and are high in beta carotene, which, together with other essential antioxidants like vitamins A, C and E, helps with protect cells and muscles recover and regenerate.

In fact, sweet potatoes contain more vitamin A than carrots, and are the best natural source for beta carotene, as they provide more than any other fruit or vegetable.

 

References

Carbohydrates Burned During Exercises

Potassium

Sweet Potato Benefits for Bodybuilders

Top Athlete Nutrition Foods for Greater Performance and Energy Maximization

What Foods Are Good for Energy or Vitamins?