The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. View Recipe Here. This difference can benefit bodybuilders who are dieting. If you’re eating 3,000 calories a day for bodyweight maintenance, and you want to increase your calorie consumption to 4,000 to add more muscle mass, the most effective strategy is to do so in increments of 300-500 calories. Sweet potato benefits bodybuilding because it is slowly digested, providing you with long-lasting energy to fuel you through your gym session. Sweet potato is native to the tropical regions of America. 2. Potatoes are rich in nutrients: a "medium" baked potato — around 7 ounces and a 3-inch diameter — has about 160 calories and is packed with: 4 grams of fiber (about 20 percent of your daily count) The jewel variety is the most commercially available sweet potato. I love potatoes for the same reasons I love white rice—they digest incredibly well. ~ Fun Fact ~Back in 2016 there were 105 million tons of sweet potatoes produced globally. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. There are many reasons for this but one of the main reasons is that they contain a lot of beta-carotene. Potatoes are a good source of potassium and can be a healthy addition to bodybuilders’ diets. © 2020 Bodybuilding.com. Calorie breakdown: 1% fat, 92% carbs, 7% protein. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Sweet Potato Net Carbs According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Back in 2016 there were 105 million tons of sweet potatoes produced globally. Beta-carotene contains lots of anti-oxidants and vitamin A which helps protect the skin against sun damage, as well as being good for anti-aging. In parts of Central and South America, they call the sweet potato “Batata”. If you really have a sweet tooth, go ahead and finish everything off with a drizzle of maple syrup. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 2.1 grams of protein. When purchasing, select firm tubers (no soft spots) with smooth skin. The average-size serving of sweet potatoes has fewer calories than an average-size serving of white potatoes, containing 112 calories versus 168. When losing body fat, you should lower carbs slightly to accelerate fat loss and help cut calories, advises bodybuilder and sports nutritionist Dr. Layne Norton. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 grams Fat: 0.1 grams … Sweet potatoes are often referred to as yams, and for many, the terms are considered pretty much interchangeable. Eating potatoes after a workout can improve muscle recovery. Typically, there will be around 113 calories in an average medium sized sweet potato. There are 215 calories in 250 grams of Sweet Potato. An average medium-sized sweet potato will weigh approximately 4 ounces (113 grams). Baked sweet potato is one of my favorite side dishes. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! A decent sized russet is only 100 caloriesish. Fiber helps in a number of different things like building muscle, controlling appetite, maintaining healthy digestion, and burning fat. One mistake many bodybuilders make when they enter a mass-building phase is to add too many calories too quickly. The total fat, saturated fat and other fats for a variety of types and serving sizes of Sweet Potato is shown below. One cup of sweet potato contains 8 grams of fiber. a 7oz sweet potato is about 180 cals. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … Learn how to bake sweet potatoes perfectly and get my recipe for BBQ chicken stuffed sweet potatoes. They're also one of the very best sources of vitamin A. My Workout Log (NEW): http://forum.bodybuilding.com/showthread.php?t=136142601. If you are a bodybuilder, it should be a very important part of your diet as it is a great source of carbohydrates that will give you energy when you hit the gym. A decent sized russet is only 100 caloriesish. In a 100-gram serving, which equals about 1/2 cup, cooked brown rice supplies more calories than a plain baked sweet potato, with 112 calories versus … An average medium-sized sweet potato will weigh approximately 4 ounces (113 grams). The average person in the USA will consume between 1.5-2 kg of sweet potato per year, a statistic which is in decline. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 0.07 grams of fat. There is not much of a difference between white and sweet potatoes, so both are acceptable. Are sweet potatoes super high compared to russet? Potatoes. A Nutritious Alternative to Sweets Many bodybuilders limit sugary sweets while training or building muscle. This means the flesh of one baked sweet potato is 23.61 total carbs, with 3.8 grams of fiber and 7.39 grams of sugar. Sweet Potato Casserole Giant 2/3 cup 310.0 calories 49.0 grams carbs 13.0 grams fat 3.0 grams protein 2.0 grams fiber 35.0 mg cholesterol 7.9 grams saturated fat 250.0 mg sodium 0 grams sugar 0 grams trans fat. Nutrition Facts; For a Serving Size of (g) How many calories are in Sweet potato? The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Sweet potatoes, on the other hand, can (and should) be eaten at any meal. 6. Calorie Breakdown: 1% fat, 92% carbs, 7% prot. Adorned with creamy nut butter, sweet-tart berries, thick Greek yogurt, and crunchy granola, this dazzling sweet potato boat hits the taste jackpot. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat. Potatoes. Besides being a potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. One sweet potato has: Calories: 112; Fat: 0.07 grams; Carbohydrates: 26 grams; Protein: 2 grams; Fiber: 3.9 grams ; Vitamins and Minerals. A medium sweet potato weighs around 114 grams. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. Let's continue with the theme of digestive efficiency. Sweet potatoes are a tuber that are native to Central and South America but are used throughout the world today. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Sweet Potato vs. Yams. Sweet potatoes also contain calcium, potassium, thiamin, and niacin. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://nutritiondata.self.com/facts/...roducts/2667/2, http://www.calorieking.com/foods/cal...Bwb3RhdG8.html, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. In this article I’ll discuss the health and bodybuilding benefits of sweet potatoes and compare them to regular potatoes and yams. Resourceshttps://en.wikipedia.org/wiki/Sweet_potato https://www.cooksinfo.com/sweet-potatoes https://www.mindbodygreen.com/0-11202/10-fun-facts-about-sweet-potatoes.html http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64. Sweet potatoes come in many different skin colors, flesh colors and have many different varieties. how many calories with sweet potato - skin eaten? A cup of white rice yields 45 grams of carbohydrates, and you can practically inhale it. Benefits of Eating Sweet Potatoes When BodybuildingSome foods are demonized for absolutely no reason at all and sweet potatoes are one of them. There are many reasons for this but one of the main reasons is that they contain a lot of beta-carotene. There's plenty of sweet potato-toast food porn circulating on social media, and for good reason; it's delicious! Chipotle Black Bean and Chicken Sweet Potato Toast. your huge 17oz sweet potato is 430 cals. Sweet potatoes have a lot of fiber that is needed by body builders. To make it easier, a medium sweet potato is 5” long and 2” in diameter. Oven-roasted slices of this powerful potato provide a sweet base for endless topping possibilities. There are 86 calories in 100 grams of Sweet Potato. Sweet potatoes are known for being super healthy. Note: If using a large sweet potato, make each half a single serving. so whats the difference in between weighing them cooked and uncooked? 1. In North America, the sweet potato is often called a yam which is incorrect as yam is a vegetable native to North Africa. Sweet potatoes are great because they offer long-lasting energy without much fat. Basics of the Sweet Potato . There are so many delicious ways to reap the benefits of sweet potatoes! Sweet potatoes are not actually potatoes or yams, but a storage root which belongs to the morning glory vegetable. One large baked sweet potato provides about 38 grams of carbohydrate. https://en.wikipedia.org/wiki/Sweet_potato, https://www.mindbodygreen.com/0-11202/10-fun-facts-about-sweet-potatoes.html, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64. The sweet potato has nearly twice as much fiber as a regular potato. Nutrition Facts; For a Serving Size of (g) How many calories are in Sweet Potato Casserole? 09-20-2010, 01:33 PM #7 Sweet potatoes are known for being super healthy. Two thumbs-up. In addition to the carb content, sweet potatoes have other benefits as well. All rights reserved. Additionally, the carbohydrate content is a little lower in sweet potatoes -- 26 grams compared to 38 grams in white potatoes. Per 1-1/2 medium baked potato: 241 calories, 54.9 g carbs, 0.3 g fat, 6.5 g protein The amount of protein for a variety of types and serving sizes of Sweet Potato … Properly stored, sweet potatoes can stay fresh for up to three months! Tuberosum ) of fiber ; for a serving Size of ( g ) many! Is 23.61 total carbs, 7 how many grams of sweet potato bodybuilding prot continue with the theme of digestive efficiency workout Log ( NEW:! Throughout the world today meal enables us to absorb more beta-carotene from sweet potatoes love white rice—they incredibly... 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