Boiled sweet potato
Nutritional profile
Per 100g, Boiled sweet potato provides 86 kcal with 1.6g protein, 20g carbs and 0.1g fat, plus 3g fiber. Macro profile: carb-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Primary source of muscle and liver glycogen. Complex carbs provide sustained energy; simple carbs refill glycogen post-workout. Fiber supports digestive health and glycemic control.
Sports performance & fitness
Essential for strength and hypertrophy performance. Adjust intake by training volume: more carbs on heavy leg/push days, moderate on active rest.
Ideal timing
Higher intake around training (pre 1-3 h or immediate post). On rest days, prioritize whole sources and fiber.
Preparation & combinations
Choose whole grains. Cool potato/rice for resistant starch. Pair with protein to moderate glycemic spike.
Key micronutrients
- Dietary fiber
- B vitamins
- Magnesium
- Potassium
- Iron (whole grains)
Myths & practical tips
Myth: «Carbs alone cause fat gain». Total calorie surplus drives fat gain, not the macronutrient in isolation.
Nutritional profile
Per 100g, Boiled sweet potato provides 86 kcal with 1.6g protein, 20g carbs and 0.1g fat, plus 3g fiber. Macro profile: carb-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Primary source of muscle and liver glycogen. Complex carbs provide sustained energy; simple carbs refill glycogen post-workout. Fiber supports digestive health and glycemic control.
Sports performance & fitness
Essential for strength and hypertrophy performance. Adjust intake by training volume: more carbs on heavy leg/push days, moderate on active rest.
Ideal timing
Higher intake around training (pre 1-3 h or immediate post). On rest days, prioritize whole sources and fiber.
Preparation & combinations
Choose whole grains. Cool potato/rice for resistant starch. Pair with protein to moderate glycemic spike.
Key micronutrients
- Dietary fiber
- B vitamins
- Magnesium
- Potassium
- Iron (whole grains)
Myths & practical tips
Myth: «Carbs alone cause fat gain». Total calorie surplus drives fat gain, not the macronutrient in isolation.
Best for
Great pre/post-workout fuel and glycogen replenishment on training days.
Key micronutrients
- Dietary fiber
- B vitamins
- Magnesium
- Potassium
- Iron (whole grains)