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Why Potatoes Should be Part of you Post-Workout Meal


Wondering what should be on your plate after a workout? It’s important to replenish your body with good nutrients after a workout, so let’s talk about how potatoes play a part and why they should be included on your post-workout plate. 

When building a meal after a workout it’s important to include protein and carbohydrates to help your muscles rebuild and your body replenish its stores of carbohydrates. The meal should also include other vitamins and minerals as they are important for nervous system function and protection against free radical damage.



Potatoes contain quality carbohydrates in addition to other nutrients that are beneficial for our bodies after a workout. A 5.3 oz medium potato contains 26 grams of carbohydrates. 

Whether you lead an active lifestyle or compete with elite athletes, there’s a potato option to fuel your body and brain throughout the day.

Carbohydrates are the primary fuel for your brain and a key source of energy for muscles. Because your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it is important to replenish them.

Toss roasted fingerling potatoes with pesto for a flavorful twist or make a stuffed baked potato with diced chicken, cheese and spinach. 


Another important post-workout nutrient that potatoes contain is potassium (620 mg). Potassium functions as an electrolyte helping aids in muscle, cardiovascular and nervous system function. It’s important to hydrate and replenish electrolytes before, during and after exercise. 

A medium (5.3 ounce) skin-on potato provides 15% DV of potassium.

potatoes for post workout nutrition

Vitamin C

Potatoes are an excellent source of vitamin C. A medium (5.3 ounce) potato contains 27 milligrams of vitamin C, which is 30% of your daily value.  

Vitamin C is important for immunity, aids in collagen production, helps with iron absorption and helps to protect our cells from free radical damage that can occur from exercise. 

Grab some recipe inspiration below to keep things fun and fresh in the kitchen when you need some new ideas for what to eat after a workout. No matter how you slice them, post-workout potatoes are always a good idea! 

Pair these ideas with a source of protein for a balanced post workout meal. 

post workout potato recipes

Post-Work Potato Meal Inspiration 

This post was written in collaboration with Potatoes USA. As always, all opinions are my own — thank you for supporting Once Upon a Pumpkin!

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