The food program is an important criterion when we practice bodybuilding. Food is essential to provide all the useful nutrients in order to optimize muscle performance and thus rebuild the muscles. A healthy diet based on several foods that can be called healthy is essential. But what about the sweet potato? Why do we see a lot of fitness and weight training enthusiasts eating them? Eating well is one of the keys to success for a training program in bodybuilding. We therefore share with you the benefits of this food rich in nutritional qualities.
Sweet potato varieties
There are several varieties of sweet potatoes:
There are dozens of them, from orange to mauve, and they grow in various countries. Let's see some of them here:
- the white-fleshed, early-harvested sweet potato known as Bonita
- The sweet potato with white flesh and a nutty taste that we call Murasaki
- And the orange-fleshed sweet potato called Evangeline.
We will talk about the one that is more known in Europe and that usually comes from Portugal: the orange and sweet sweet potato called beauregard or Rubina.
Why is the sweet potato suitable for bodybuilding?
The sweet potato has nothing in common with potatoes. However, the best recipes can be related to these vegetables. This tuber is rich in essential nutrients and can provide the necessary carbohydrates and vitamins. In bodybuilding, the diet is strict to provide the muscles with the best nutrients for their development.
A rich nutritional composition
This tuber is integrated in the food program of a sportsman thanks to its nutritive qualities. It is rich in starch and fiber. The glycemic index of this vegetable is much lower than that of the potato. sweet potato index of 70 against more than 100 for the potato.
Nevertheless, there are 3 categories of indexes: You can find the details in the following article: The importance of the glycemic index in bodybuilding
This nutritional quality is ideal for athletes who want to lose weight or gain muscle by eating a healthy food. The fibres The food contained in the tuber contributes to the muscles being ready to provide the necessary efforts and thus increase the strength and power during a bodybuilding session.
A food rich in vitamins and antioxidants
The sweet potato contains large quantities of essential nutrients. It is rich in beta-carotene and trace elements. Many vitamins such as vitamin B1, vitamin B2, vitamin B3, B5, B6 and B9 and are in sufficient quantity in this vegetable for muscle recovery. It is also very rich in vitamin C. Finally, it is an alkaline food, which means very good for the acid-base balance. In other words, balancing its PH is essential to optimize its health.
A bodybuilding session is tiring and requires a sufficient supply of minerals for the muscles to develop properly. Fortunately, it is full of magnesium, calcium and phosphorus to meet all the needs of the body. It can be the basis of a healthy and balanced diet to boost your muscular performance. Provided you add proteins to your meal.
What are the benefits of sweet potato for bodybuilding?
This vegetable does not contain gluten (unlike potatoes) and is naturally rich in carbohydrates. Thanks to this super food, your digestion will be better. It is ideal for inclusion in a dietary program for beginners, experienced or high level athletes. The benefits for the muscles are not lesser.
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1 - Helps to increase muscle mass
People who practice bodybuilding are often looking to gain weight. Building muscle mass requires proper exercise and a diet rich in fiber and carbohydrates. The sweet potato is perfectly suited for this type of objective in bodybuilding.
Moreover, it is also of great help during the period of dryness. Bad fats are eliminated while the muscles gain in quality and performance.
2 - Nutrients are easy to assimilate
Contrary to industrial products such as whole grains, the choice of this tuber is very judicious for your health. The large amount of fiber helps improve digestion and eliminate bad fats.
A natural food without any processing is healthy and rich in natural nutrients. They are easy to digest and the benefits are felt by the muscles in a short period of time. Natural carbohydrates contain a low glycemic index. Athletes who want to eliminate fat can opt for this legume.
3 - Eliminates toxins
Regular consumption of this vegetable is indicated for its high quality nutritional intake. It contains antioxidants that promote the rapid elimination of toxins from your blood. A healthy and clean body performs better and functions optimally. Building muscle mass requires a lot of effort on your part. In addition to the workouts, you also need to feed the muscles so that they grow more efficiently.
How to cook sweet potato?
Finally, you can cook it in different ways:
- In sweet potato puree or mashed potato
- Steamed (long cooking time as well as boiling)
- In small cubes, fried with garlic and fresh coriander
- In the form of oven fries
- In velvety sauce ...
Americans use it to make pancakes. The recipe ideas are endless and varied. You should also know that if you have cleaned them well beforehand, you can eat the skin of the sweet potato, provided you cook it and if you like it. Indeed, it is full of nutrients that will complement those it already contains. There are even nowadays food supplements based on sweet potatoes, such as sweet potato flour, which is a welcome addition to sportsmen's breakfasts.
To conclude
The sweet potato is very coveted by athletes thanks to the macronutrients and micronutrients it contains. Its glycemic index is quite interesting and finally this food is very good taste. Moreover, you should know that for 100 grams of sweet potato, you consume only 86 calories. So why not include it in your diet?
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