SPUDS!

SWEET V WHITE POTATO – WHICH IS BETTER?

Fitness enthusiasts have long known the energy benefits of potatoes, but if it came down to the wire, many are unsure as to which is better overall – the sweet or the white? I would like to highlight some of the pros and cons of each regarding energy, building muscle and recovery.

1) ENERGY

Per 100 gms. The sweet potato contains a good 20 gms. Of energy filled carbs – 2 gms. more than a garden variety spud of the same size. What’s more, if you have got the guts to eat them with their skins, the sweet variety has more fibre which will put extra energy into your tank. Need the extra power for a productive workout? - Go for the redhead!

The white potato can compete as it has a higher content of vitamin B, which will draw the energy out of the other foods you eat with it, eg beans, tuna or cheese which may top a baked one at lunch. Here’s the energy efficiency rating: if you are eating a spud on it’s own, then go for the sweet, but if you are eating other foods with it, then go white.

2) MUSCLE

Both varieties contain a measly 2 gms. of protein per 100 gms. Luckily, their carbs give them a reprieve because eating 4-5 gms. of carbs per kg. of body weight after a training session will maximize your muscle building potential. In potato speak, an 82 kg. man should go for a medium sweet spud after training rather than the white imitation.

The white potato is not the best raw material for iron-pumpers – even a large one only contains a meagre 7 gms. of protein, so you will need to eat it with a decent protein source if you want to include it as part of your muscle-building arsenal. If you accept the widely embraced 4-5 gms. carbs per kg. of bodyweight guidline, an 82 kg. man should eat one large white spud after training.

3) RECOVERY

Even a small sweet potato will provide you with 284% of your RDA of beta-carotene – the antioxidant responsible for it’s orange colour, along with that of carrots and pumpkins. This is especially useful after a heavy workout because it will kick any post –training stiffness into touch. However, what the whit potato lacks in beta-carotene, it makes up for in vitamin C. A 100 gm. potato will give you 33% of your RDA. A good dose of which taken after a heavy workout makes your muscles less sore according to research at the University of Carolina. Unfortunately, white potatoes are mildly inflammatory – which is not good for recovery.

So, in conclusion, both varieties have their own benefits, but if pushed as to which is best, the winner would be the sweet potato because of the recovery boosting and energy yielding prowess.