MOST of us realise that in order to build muscle all 20 amino acids must be present in the bloodstream if there is stimulus for growth. So how can adding a white potato help?
While debate rages about how much protein is needed per day, there is not so much around how carbohydrates help.
So when it comes to bodybuilding nutrition, the white potato might not be the first food that comes to mind. But the white potato is a unique and underrated source of complete protein.
A complete protein contains all nine essential amino acids that the human body cannot produce on its own. These amino acids are crucial for muscle repair and growth, making complete proteins a cornerstone of any bodybuilding diet. While animal products are the most common sources of complete proteins, certain plant-based foods, such as quinoa and soy, also qualify. Surprisingly, the white potato falls into this category as well. This is not the same, however, for the much-celebrated sweet potato, which lacks the amino acid tryptophan.
The white potato contains small amounts of protein – about two grams per 100 – but it is the quality of this protein that sets it apart. Despite its modest protein content, the potato provides all nine essential amino acids in balanced proportions. This makes the protein in potatoes remarkably efficient for muscle recovery and growth, especially when combined with other protein sources.
According to the National Library of Medicine: "Depending on the cultivar, the biological value of potato protein is between 90 and 100 and is very similar to the biological value of whole egg protein."
| 285g white potato | sliced and air-fryed | 50g carbs |
| 131g extra-lean medallion steak [Sainsbury's] *These are 2.8g fat per 100g | Any seasoning | 40g protein |
| 20g almonds | whole | 10g fat |
For bodybuilders, carbohydrates are just as important as protein. As we know, they provide the energy needed for intense workouts and help replenish glycogen stores post-exercise. Potatoes are an excellent source of complex carbohydrates, offering sustained energy, despite being high on the Glycemic Index.
Some of the sharpest minds in bodybuilding suggest only one gram of protein per pound of total bodyweight is needed. In fact, American coach Justin Harris says that even if we synthesise 19 grams of protein per day, we would be gaining 50lbs of muscle per year. Name a bodybuilder who is gaining at that rate? So rather than eating protein in excess of 400-500 grams per day, increasing your carbs would aid muscle growth. It does this by allowing protein to be used for what it is meant for, rather than having your body break it down for energy [gluconeogenesis]. All that excess protein being used as energy is going to be an expensive carbs source.
So while the potato is primarily a carb source, its status as a complete protein makes it a valuable addition. By incorporating potatoes, you can fuel your workouts and support muscle growth in a balanced, nutrient-dense way.
Despite these benefits, potatoes have a relatively high glycemic index (GI), which might seem counterintuitive given their nutritional value.
The Glycemic Index measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption. Foods are ranked on a scale from 0 to 100, with higher numbers indicating faster spikes in blood glucose.
*Consider a small donation to help grow the UK's online bodybuilding magazine, frontdouble.com
Leave a Reply