Chicken Breast and Pasta: Toss with tomato sauce or season with herbs to add more flavor to this simple meal. Oatmeal, the bodybuilding staple, is one such grain. High: Baked potatoes 85, Corn flakes 81, Jelly Beans 78, Waffles 76, White bread 73, Raisins 64, Ice cream 61, Medium: Pineapple 59, Oatmeal 58, White Rice 56, Boiled potatoes 56, Sweet Corn (cereal grains) 53, Popcorn 55, Sweet potatoes 54, Kiwi 53, Bananas 52, … When blood sugar drops, you start to … White potatoes are regarded as complex carbohydrates, which means that generally they should be good. One medium white or red-skinned potato, with the skin, has more than double the potassium of a medium-sized banana, 950 milligrams versus 422 mg. (Adults need 4,700 mg of potassium a day.) IFBB Pro and Kaged Muscle athlete, Fouad Abiad, invites us back into his kitchen for another cooking segment. Are potatoes good for you, or bad? However, they have high glycemic index, higher even than the sugar and white bread. Alongside rice, potatoes, oats and pasta, sweet potatoes are a top source of carbohydrate, meaning they're a good source of … Ever. Instead, they replace them with whole grain breads, wheat pasta, and sweet potatoes. Their delicate, thin skins add just the right amount of texture to a velvety mashed potato dish without the need for peeling. This video reviews the research-based facts. Yukon Gold potatoes have finely flaked yellowish-white skin with light yellow flesh. Levels of blood sugar go up after you eat carbs, then they drop below normal as insulin rushes in to get excess sugar out of the bloodstream, until blood sugar settles back to normal. However, a lot of bodybuilders swear by sweet potatoes...honestly, I think probably either are fine: the most important thing is just to eat fewer calories than you burn if you want to lose weight. If you want to build muscle and add size, eating salmon and potatoes is the way to go. Potassium is higher in the white potato (750mg) than the sweet potato (542). According to the book 'Healing Foods', Potatoes, especially its white flesh, is rich with tryptophan, an amino acid with natural sedative properties that helps calm the nerves. Complex carbohydrates digest at a slower rate, which results in a steady rate of nutrients being released into the bloodstream. You may never eat salmon and red potatoes the same way again. Enriched pasta, white potatoes, processed white rice, cereals, granola, white bread … these are considered “bad” carbs because they raise your blood-sugar level. The average-size serving of sweet potatoes has fewer calories than an average-size serving of white potatoes, containing 112 calories versus 168. Therefore, many athletes following a diet eventually eliminate white bread, pasta, and white potatoes from their diet, as well as processed foods. The phytic acid that's problematic for digestion and nutrient absorption is located in the bran of the grain. Brown rice is “unrefined” white rice. ... white rice and broccoli. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. They'll also stand up well to grilling, pan frying and roasting. Despite the misconceptions, nothing is off limits for a diabetic, but certain foods are harder to incorporate than others are. Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth. Grilling whites brings out a more full-bodied flavor. Adding a … And in an effort to avoid processed foods, dieters will choose natural, whole foods as much as possible. Your body can use protein, carbs or fats for energy, but when you’re … Potatoes are really not very good for you, but are delicious as fries or sautéed. You'll often see sweet potatoes recommended in bodybuilding diets due to their high fiber, potassium and vitamins A and B-6 content as well as their versatility. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Carbs don’t contribute to muscle growth at all, they just give you energy and if you eat too much they are stored as fat, which I am sure is not what you want. High amounts of phytic acid impair protein digestion, mineral absorption, and lead to general GI distress. There's absolutely no need to leave them off your dinner plate. Both orange-and white-fleshed sweet potatoes are a top-notch source of beta-carotene.Our bodies convert this into vitamin A, which can support immune function and eye health, promote proper cell growth, and help maintain healthy blood sugar levels. If you want to gain muscle protein is immeasurably more important than carbs. Both do contain calcium which is also necessary for maintaining healthy heartbeats and, of course, it’s essential for bone growth. Sweet potatoes feature in many a bodybuilder's daily diet. 1. An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. Fats should fall somewhere between 65 to 85 grams a day. Here’s how these tubers compare — and why both deserve a place in your diet. These types of carbs will typically spike your insulin and result in a crash. To start viewing messages, select the forum that you want to visit from the selection below. How Brown Rice Becomes White. Simple carbohydrates such as white bread and white potatoes are essentially fast digesting simple sugars. Dark breads offer more nutritional value — if they’re whole-grain, not just white bread with coloring added. Potatoes come out slightly ahead as a better source of fiber. It's hands-down delicious when you prepare it the Fit Men Cook-style. Like white potatoes, sweet, red, and purple potatoes are all good sources of potassium and fiber. Despite its lack of color, which often denotes a dearth of phytochemicals, potatoes contain a number of carotenoids and flavenoids, as well as a decent array of vitamins. Yes, boiled potatoes are great for a bodybuilder. Ideally, the optimal sports diet would have more whole-grain than refined-flour products. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). You may have to register before you can post: click the register link above to proceed. However, it depends on the time you eat them. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. “Basically, anything that’s processed or enriched, you should stay away from,” Bommarito advises. Diet & Bodybuilding; White potatoes; If this is your first visit, be sure to check out the FAQ by clicking the link above. [1] When considering a potato vs. rice to complement your meal, compare their nutritional content. The Muscle-Gainer: Salmon-Stuffed Red Potato. Potatoes in any form contain carbohydrates. Sweet Potatoes Build Strong Bodies. Sweet potatoes score a 63, and white boiled potatoes can go as high as 78. Adding salmon is a great way to "dress up" a staple bodybuilding meal. They're bright, vegetal and slightly sweet, with a smooth, slightly waxy texture and moist flesh. So should you opt for white or sweet potatoes? The Dark Side. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan. L … This difference can benefit bodybuilders who are dieting. Muscle-Building Potato Recipe (Baked in the Oven) - YouTube The potato is actually a good guy, provided you boil it or bake it. Delmonico cheese potatoes, French fries, and even mashed do not cut it on a dieter’s quest to see the scale drop. White potatoes Flesh and skin, raw 1 potato large (3 to 4-1/4" dia) 254.6 calories 58.0 grams carbs 0.4 grams fat 6.2 grams protein 8.9 grams fiber 0 mg cholesterol 0.1 grams saturated fat 59.0 mg sodium 4.2 grams sugar 0 grams trans fat Per 100 grams, I am almost positive that white potatoes actually have fewer calories than sweet potatoes, so in terms of satiation, white potatoes are probably going to keep you fuller, longer. Rice – Brown Rice is Best A quick note about white rice. They're best for boiling, baking and making French fries. Carbohydrates are a staple of any bodybuilding diet as they provide energy, which is essential for training, and aid with kidney, brain, muscle and nervous system function. Additionally, the carbohydrate content is a little lower in sweet potatoes -26 grams compared to 38 grams in white potatoes. They also won’t pile on the calories if you're eating them simply. White potatoes hold their shape well after cooking. This mineral is essential for a healthy heart and it balances bodily fluids, acting as an electrolyte. When planning a diabetic meal, fitting potatoes into the plan means accounting for the carbohydrates. The bran is removed in the milling process that essentially changes brown rice to white rice. Pork Loin and Baked Red Potatoes: "The other white meat" gives you a blast of protein, and the starchy potatoes are a source of fast-digesting carbs. Although a cup of white rice is about 240 calories and brown rice is 215, the issue is not the calories versus the nutritional value. Eat Plenty Of Carbs For Energy. Select the forum that you want to visit from the selection below why both deserve a place in your.. Bommarito advises really not very good for you, but are delicious fries. 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