Sweet potato has been the subject of scientific research for its purported therapeutic properties. According to a study published in the March 2005 issue of "Nutrition," white-skinned sweet potato boosted the power of human immune system cells and showed the potential to reduce symptoms of diabetes. Sweet potato is of particular interest to bodybuilders because of its high levels of antioxidant vitamins as well as high-quality carbohydrates. Eaten as part of a balanced diet that includes proteins, carbohydrates and fats, sweet potato is a good source of nutrients for bodybuilders.
Features and Effects
Sweet potato is an herbaceous perennial vine with heart-shaped leaves and trumpet-shaped flowers. Indigenous to Central America, sweet potato is grown and consumed worldwide as a nourishing vegetable. The flesh is white, yellow, orange or purple, with a rich, candy-sweet flavor. Sweet potato contains polyphenols, anthocyanins and phenolic acid, and is rich in essential minerals and vitamins. Drugs.com credits sweet potato with potent antioxidant effects, probably due to its high content of alpha-tocopherol, a form of vitamin E. Anthocyanins, a group of plant pigment flavonoids, also add to sweet potato's antioxidant punch. Drugs.com reports that the antioxidant effect of anthocyanins surpasses that of ascorbic acid. Sweet potato is also believed to have properties that curb inflammation and swelling. Bodybuilding.com lists sweet potato in its top 10 anti-inflammatory foods.
Applications for Weightlifting
By scavenging destructive free radicals, the antioxidants in sweet potato can play a role in the recovery process after a strenuous workout, promoting rebuilding of muscle tissue. They also may ward off decreased onset muscle soreness, which can develop 24 to 48 hours after heavy lifting. In addition, Bodybuilding.com reports there is some scientific evidence that these antioxidants may offer some protection against the development and progression of knee arthritis -- significant news for weightlifters, whose joints are often taxed by the physical demands of lifting.
Nutrients
According to the USDA National Nutrient Database, a medium baked sweet potato contains a substantial 23.61 g of carbohydrates -- an essential source of energy for workouts -- along with a modest 2.29 g of protein. Low-fat, low-sodium, high in beneficial dietary fiber and cholesterol-free, a medium sweet potato contains a mere 103 calories and is a nutritional bargain. Sweet potato is a good source of potassium -- important in maintaining normal blood pressure -- with one medium potato containing 542 mg of this essential mineral. It is also rich in vitamin E, essential for the recuperation and growth of muscle tissue. In addition, a medium sweet potato is packed with vitamin A, offering up a walloping 21,909 IU of this fat-soluble vitamin, important in the synthesis of protein and glycogen. Finally, sweet potato is rich in the B-complex vitamins thiamin, riboflavin, niacin and pyridoxine, all necessary for metabolizing protein.
Usage and Precautions
To incorporate sweet potatoes into your diet, you can simply bake or boil them; they can also be consumed as french fries, mashed, used in casseroles and eaten in the famed sweet potato pie. Powdered sweet potato extract, also called caiapo, is available in capsule form, with dosages ranging from 168 to 336 mg. The usual dose is two capsules 30 minutes before meals three times a day. Consult your doctor before using sweet potato extract. Allergic reactions to sweet potato have been reported; before eating it for bodybuilding, make sure you aren't allergic.
References
- Drugs.com: Complete Sweet Potato Information
- USDA National Nutrient Database: Sweet Potato
- Building Muscle 101: How To Build a Nutrition Plan That Promotes Strength and Muscle Size
- Get Big: Top 10 Vitamins For Bodybuilders
- "Nutrition"; Effects on Immune Response of Antidiabetic Ingredients From White-Skinned Sweet Potato; Y. Miyakazi; March 2005
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