Sweet Potatoes: Pre-Post-Workout Perfection

Sweet potatoes are native to Central and South America, where their early cultivation began in 750 BCE. They have truly stood the test of time, demonstrating that people can live exclusively on sweet potatoes and remain healthy and strong. Archaeologists have discovered the remains of sweet potatoes in pre-Incan ruins in Peru. In the modern era of high-performance sports and competitions, every dedicated athlete should amplify their training, recovery, and performance by adding sweet potatoes to their diets.

Excellent source of:

Vitamin A (beta-carotene) → just 1 sweet potato has over 100% of daily Vitamin A

Vitamin C



Quercetin → antioxidant

Chlorogenic Acid → antioxidant

Also a great source of:

Copper, Vitamin B5 (Pantothenic acid), Vitamin B6, Vitamin B7 (biotin), Potassium, Calcium, Potassium, Vitamin E, Iron, Vitamin B9 (folic acid), Vitamin B3, Vitamin B2, Vitamin B1,


Pre-workout for high-intensity exercise

Sweet potatoes are high in both potassium and magnesium, which prevent both muscle cramping and muscle spasms. As far as pre-workout foods go, sweet potatoes are complex carbs that prevent energy crashes. They are low on the glycemic index, which means the sugars are processed slowly, providing a steadier stream of energy, improving endurance capabilities. This makes it a great food to eat right before a long marathon or high-endurance activity.

Post-workout nourishment for quick recovery

Sweet potatoes are a great post-workout supplement because they are a complex carbohydrate, which replenishes the body’s glycogen levels. Simple carbohydrates breakdown in the body to glucose, which is a simple sugar, used for immediate energy. When glucose is not immediately used, it is stored as fat. Sweet potatoes breakdown in the body to glycogen, a complex sugar, which restores glycogen that was depleted during exercise. Consuming sweet potatoes after a game or workout will immediately nourish the body with what it needs, facilitating recovery, and preparing the body for the next workout, practice, or game.

Anti-Inflammatory and Antioxidant

Athletes can experience a significant amount of inflammation and oxidative stress due to high intensity exercise. Consuming sweet potatoes can help to reduce inflammation and non-impact related injuries, as well as protect the body from excessive oxidative stress, too much of which can lead to DNA damage.