As a bodybuilder, your nutrient and energy needs are higher than those of your less muscular and inactive peers. Although you can increase your body mass by eating almost any food, emphasizing healthy foods can help ensure your dietary needs are met and that you perform at your physical best. As one of the "best vegetables you can eat," according to the Center for Science in the Public Interest, sweet potatoes may benefit your bodybuilding lifestyle in multiple ways.
Carbohydrates
A medium sweet potato provides 24 g of carbohydrates. Like the rest of your body, your muscles rely upon carbohydrates for energy. Men who strength train at least twice per week should reap half or more of their calories from carbohydrates, or roughly 130 g, each day, according to the American Dietetic Association. The more you weigh, or hope to weigh, and the more calories you burn through physical activity, the more calories and carbohydrates you require.
Lasting Energy
One of the major dietary perks of sweet potatoes, according to an article in "The New York Times" published in January 2011, is their low glycemic index, or level of impact on your blood sugar. Unlike high glycemic foods, such as white bread, instant potatoes and candy, low glycemic foods promote lasting, stable energy and satiation between meals and snacks.
Antioxidants and Electrolytes
Sweet potatoes are "loaded" with vitamin C, carotenoids and potassium, according to the CSPI. As antioxidants, vitamin C and carotenoids support your body's ability to resist and heal from infections and disease -- including those that can interfere with your physical strength and exercise capabilities. Potassium is an electrolyte, or salt in your body that play a crucial role in muscle function. Consuming potassium-rich foods may also help your body replenish your electrolytes, which you lose through sweat during exercise.
Fiber
One medium sweet potato provides 4 g of fiber, which promotes positive cardiovascular health and digestive function. Fiber-rich carbohydrate sources gradually replace glycogen -- the source of energy most used for exercise -- in your muscles, according to "Natural Bodybuilding" by John Hansen. As a result, eating fiber-rich foods helps ensure that you have plentiful energy for upcoming training sessions. Most people require 25 to 35 g of fiber per day.
References
- LIVESTRONG.com MyPlate: Sweet Potato Nutrition
- American Dietetic Association: Strength-Building and Muscle Mass
- "New York Times"; Sweet Potatoes: Nutrition Wrapped in Vivid Flavors; Martha Rose Shulman; January 2011
- PubMed Health: Potassium
- "Natural Bodybuilding"; John Hansen; 2005
- Center for Science in the Public Interest: 10 Worst and Best Foods
Member Comments