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October 8, 2023 By Vrushali Athavle 4 Comments

SWEET POTATO – Best Workout Meal

sweet-potato

You must have heard of protein shakes and eggs as good work out meals. But, have you heard of Sweet Potatoes as a workout meal?

Well, the Sweet potato is a large, starchy, sweet tasting tuberous root vegetable which is usually consumed by people only during fast.  But, apart from having it as a fasting food, the other best time to consume sweet potato is either before or after your regular ‘moderate to intense’ workouts.

Referring to my previous blog on “Pre and Post Workout meals” (https://goqii.com/blog/pre-and-post-workout-meals-is-it-important/) where I mentioned the importance of having carbohydrates before your workout to keep you energetic throughout the exercise regime and post workout to replenish the depleted stores and to help the recovery process faster, SWEET POTATO is one of the best choices. One should have approximately 100 gms of boiled sweet potatoes.

How does it work?

Sweet potatoes have natural sugar and complex carbohydrates which are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy without sudden blood sugar spikes. When you consume them before a workout, it gives you a slow and steady form of energy and hence keep’s you energetic throughout the workout. Post workout sweet Potatoes help to replenish the glycogen stores which are lost during the workout.

Also, there are lots of water-soluble nutrients and electrolytes which are lost during your workouts. To replenish them, SWEET POTATO is the best choice once again. It is a treasure trove of vitamins and minerals. Let us have a look at all of them:

Magnesium:  It is called a relaxation and anti-stress mineral. This clearly says that grab on the sweet potato to relieve stress (mental or physical).

Potassium: Helps in relaxing muscle contractions, reducing swellings and controlling kidney activities.

Vitamin B 6: Helps maintain healthy brain and normal nerve function. It also helps in forming red blood cell.

Vitamin C (powerful healer): This vitamin not only helps to ward off cold and flu viruses but also plays a crucial role in bone and tooth formation, digestion and blood cell formation. Helps wound healing, produces collagen which helps maintain skin’s elasticity thus keeping you young and beautiful.

Vitamin A (a powerful antioxidant): Keep’s your eyesight perfect and keeps your immune system boosted to fight against any diseases.

Vitamin D: It is crucial to maintaining your overall health as it is critical for the immune system. It plays an important role in keeping our energy levels boosted, controls mood swings and helps to build healthy bones, heart, nerves, skin and teeth and also it supports the thyroid gland to function effectively.

Iron: Necessary for red and white blood cell production

Apart from using it as the best workout food, sweet potato serves as a great choice for people who are trying to lose weight. Isn’t that great? Let’s look into it.

  • Sweet potato is high on fibre. Fibre is bulky and hence will occupy a lot of space in your stomach making you feel full for a long period of time, thus preventing one from overeating. i.e. You won’t feel hungry for a long time.
  • Sweet potato has high water content so just like fibre; water takes up a lot of room in your stomach making you feel full and will prevent overeating and snacking between meals. This will help both in your weight loss goals and will also help you prevent the weight from coming back on.
  • Lastly, it is low on calories, so people keeping a watch on calories can just go for it.

To conclude, include sweet potatoes in your routine and not only during the fast as it is one of the best workout meals and also helps with weight loss.  If sweet potato is eaten along with its skin, which is an excellent source of insoluble fibre, it may prevent constipation and diverticulitis. It also contains soluble fibre which may help control cholesterol.

We hope this article helps you! Find more articles on fitness and nutrition here. You can also get all this information and more, directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

About Vrushali Athavle

Vrushali comes from a Public health nutrition background. Masters in the field of Public Health Nutrition, she has worked with a leading international NGO as a nutrition consultant on various projects for addressing malnutrition in children, pre and post pregnancy diets and importance of diet for adolescent girls. She also speaks at several nutrition awareness programmes organized by the Government to educate the villagers as well as block, district and state level government officials. She is a certified Master trainer for “Infant Young Child Feeding Practices” and has conducted various sessions for pregnant & lactating women, care takers, hospital staff and adolescent girls through interactive, theoretical and role plays. She has been working to spread nutrition awareness among both the rural and urban population through various mediums like radio talk shows, street plays, school and college events and by counseling patients in hospitals. She strongly believes in the old saying “health is wealth”. “Being healthy for me is to be healthy both physically and mentally. I use my hobbies like listening to music and art (creativity) profoundly to be mentally fit and swimming and dancing to stay physically fit,” She ssays.

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Comments

  1. Ankit says

    July 2, 2018 at 10:42 pm

    Thanks for the informative article…I have a question whethere I can take it as before 45mins of my workout start time?

    Reply
  2. Taylor Ruth says

    July 12, 2018 at 1:59 am

    Thanks for sharing the additional information with us, Its good for health
    niacin for weight loss.

    Reply
  3. Healthfity.com says

    July 17, 2019 at 10:59 pm

    Yes we have to eat potato because it also help for gaining weight..thanks for sharing this information ..
    I also written about this…

    Reply
  4. KAUSHAL SHARMA says

    March 12, 2020 at 4:21 pm

    we can take sweet potato pre or post workout

    Reply

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