Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Let's continue with the theme of digestive efficiency. Eating rice cakes on a bodybuilding diet can help meet your increased carbohydrate needs. Why do you choose to eat potatoes over rice? Considerations Overall, potatoes contain more vitamins and nutrients than rice, but when you add toppings such as butter, sour cream, gravy, bacon bits and salt, the number of calories and fat grams in a baked potato increases significantly. “These carbs will give you the long-lasting energy you need to exercise.” Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. This boosts endurance and provides energy to get you through exercise. Whereas brown rice is a grain and undergoes a process of hull removal for edibility purposes. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Sweet potatoes are a typical bodybuilding food and are commonplace in sample diets in bodybuilding magazines. There is not much of a difference between white and sweet potatoes, so both are acceptable. I drink green tea with almost every meal. Sweet potatoes contain fiber, antioxidants, vitamins, and minerals, making them a healthy addition to any diet. Good carbs include foods like long-grain brown rice, whole-wheat pasta, sweet potatoes, red-skin potatoes and whole-wheat bread. Brown rice also increases insulin release, but the fiber and fats help reduce this. As for sweet potatoes, they’re chock full of vitamins and would love nothing more than to break away from their Thanksgiving-topped-withmarshmallows reputation and become your constant consort. A cup of white rice yields 45 grams of carbohydrates, and you can practically inhale it. Your information has been successfully processed! Depending on your body and what your doing? Two thumbs-up. You know it, we know it. The fishermen know that the sea is dangerous and the storm terrible, but they have never found these dangers sufficient reasons remaining ashore. I thought yams were orange and sweet potatoes were white and purple. Baked potatoes have a higher GI than those that are boiled. When it comes to peak week nutrition, it's all about carbohydrates. 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. Both brown rice and sweet potato contribute minerals to your diet. Here's what to do: Consume Plenty Of Protein. Ahi tuna steak, sweet potato, kale, green tea. Delmonico cheese potatoes, French fries, and even mashed do not cut it on a dieter’s quest to see the scale drop. When you remove the bran, what you're left with is an easily-digested "safe starch" without the anti-nutrient component. Potatoes that are microwaved have a higher GI than those that are baked. They are both great sources of complex carbohydrates. So boil your potatoes for a less spike in insulin. . We’ve been warning you for years, though, that white potatoes are extremely high on the glycemic index, which means they digest quickly and can send insulin levels skyrocketing. This one is wasabi and seaweed flavored. The overcooking of certain carbs breaks up the starches and rises the GI. Purple or white sweet potatoes may … Rice – Brown Rice is Best A quick note about white rice. Oats vs. Brown Rice vs. Sweet Potatoes If this is your first visit, be sure to check out the FAQ by clicking the link above. Thank you for signing up. This workout combines cardio and weight-lifting drills for serious body-sculpting results. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. 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. Some rules that apply to average people just don't fly for bodybuilders. On today's episode of Live Lean TV, I'm comparing the sweet potato vs white potato and answering the question: are white potatoes good for you? Your information will *never* be shared or sold to a 3rd party. White rice and brown rice fall between these figures, with glycemic indexes of 64 and 55. Potatoes have a much wider variety of nutrients as compared to rice. Per 100 grams raw brown rice has almost 3 times the calories and 4 times the carbohydrate value or 100 grams of raw sweet potato. A trace mineral, manganese promotes healthy bones, too. You may have to register before … Potatoes. Sweet Potato Benefits for Bodybuilders. NOTE: g = grams, mg = milligrams, mcg = micrograms, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Brown rice is “unrefined” white rice. Oatmeal vs. Cereal . In the content of a couple of key minerals, though, white potatoes are the winner. Here I talk about which foods make me feel better. Sweet Potatoes may seem similar to yams when you eat them but they are 2 totally different species and have different nutrient profiles. [1] In the content of a couple of key minerals, though, white potatoes are the winner. Your body needs magnesium for strong bones and to support the health of your nerves and muscles. Rice is a classic bodybuilding food, but white and brown rice have different benefits. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. Dietitian Lindsay Malone, MS, … It's one of the few exceptions where food refining can actually be beneficial for human health. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content.
Copy infographic link Copy. I love potatoes for the same reasons I love white rice—they digest incredibly well. Sweet potatoes, on the other hand, can (and should) be eaten at any meal. Sweet Potatoes vs. Yams. With the right plan and the right discipline, you can get seriously shredded in just 28 days. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles. Potatoes have much more fibre than white rice. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles. “When you’re trying to gain muscle, you want to have a much higher percentage of good carbs in your diet,” Bommarito says. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), White Potatoes vs. Sweet Potatoes for Bodybuilders, The Skinny on Getting Lean: Low-Carb vs. Low-Fat, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. That staggeringly high carotenoid content accounts for the sweet potato’s color and possibly its slower rate of digestion, which stabilizes blood sugar and reduces insulin resistance.Â. Both are a starch that will turn to sugar if not used up. Potassium present in potatoes keeps you hydrated and healthy. Your information will *never* be shared or sold to a 3rd party. Muscle Building Benefits of Sweet Potatoes, Muscle Building Foods Brown Rice vs White Rice, The Best Bodybuilding Diet for Muscle Building. Make the most of your training and recovery with these key foods. Tilapia, brown rice cakes, asparagus. Rice has more carbohydrates than potatoes. Forgot the lattes—these are the perfect fall treats. Nothing goes better with steak than a baked potato. The skin of potatoes is very healthy and contains no fats or starch at all. 6. I have a pretty clean diet and good diet that I stick to, but I eat rice almost all the time and only occasionally have macaroni/potatoes. Pasta that is cooked for a long time will have a higher GI than that boiled for five min. 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. When considering a potato vs. rice to complement your meal, compare their nutritional content. There actually is a spot in your diet for each, depending on when you eat them. One serving of potatoes contains two grams of sugar, which is the same as one serving of rice. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. Therefore, at times… Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. I have been confused about the difference between the two for years. I'm thinking of switching my diet up and alternating between rice and potatoes by going rice one week then potatoes the other (I don't compete as yet). You can include rice and potatoes in your low-carb diet, if you don't exceed your carbohydrate intake goals. Scallops, brown rice, red peppers, baby kale Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. Besides being a  potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. That may spell post-workout glory, but when you’re having a late-night steak dinner with pals — well, no joy. Fiber: Potatoes have three grams in one serving of white potato with less than one in a serving of white rice. So should you opt for white or sweet potatoes? They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. Re: Oats vs. Brown Rice vs. Sweet Potatoes I eat all three all the time, but if I have to chose one, it would be Oats. The bran is removed in the milling process that essentially changes brown rice to white rice. Now this may not apply to all of you, but i am sharing my experience of the staples that makes me feel my strongest or best. All rights reserved. I always tell people if you need added weight. We recommend that bodybuilders take in at least one gram of protein … Sweet Potatoes Build Strong Bodies. They're the star of the show to come, with proteinand fats playing supporting roles. This table compares the nutrient content (including skin) of a potato to a sweet potato, both medium-sized and baked. Sweet potatoes, on … Potatoes come out slightly ahead as a better source of fiber. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Interestingly, though, a serving of sweet potato has up to seven grams of sugar, which is higher than both white rice and white potato. 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