From sweet potato fries to casseroles to pies and beyond, there are a myriad of ways to enjoy this tasty tuber. Before and after workouts are generally the best times to consume high-carb meals, advises nutritionist Dr. John Berardi, so you may wish to look at consuming sweet potatoes in your pre- and post-workout meals. They actually belong to the morning glory family. These fats are anti-inflammatory, helping us to recover from our intense training. Alex is an ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Sweet Potatoes 6. 26 JAN How nutrient dense are we talking? 6 (June 2005): 3550–59. Your carbohydrate intake will vary depending on your body weight and goals. Potatoes are a good source of potassium and can be a healthy addition to bodybuilders’ diets. Yes you read that right – liver is the 3rd food that you need to eat to grow. Based on American Pregnancy Association, pregnant women should consume at least 700 microgram of vitamin A per day. Strength gains, growth and fuel for higher volume hypertrophy training can all be assisted by eating extra carbohydrates. Studies have shown supplementing with zinc increases testosterone levels while restricting zinc intake drastically lowers testosterone levels (, If you are looking for more diet and supplement tips to help you pack on some serious muscle, be sure to download my FREE ', The food we eat is much more important than total calories or even macronutrients ratios. Ever had sweet potatoes raw? Frank Zane, Vince Gironda and even Arnold Schwarzenegger all consumed plenty of saturated fats from dairy, meat and eggs. Sweet Potatoes. Not only are sweet potatoes packed full of nutrients such as vitamin A, vitamin C, copper and B vitamins, sweet potatoes are rich in potassium. Increasing growth hormone secretion at night (3). Maca Sweet Potatoes (One of the Big 3 Bodybuilding Carbs) I love sweet potatoes because they are jammed with nutrients and vitamins. As with milk, many of the world’s top bodybuilders swear by eggs and in particular egg yolks. And remember to to download my FREE ', Finally - if you're looking for an extremely effective workout protocol to help you pack on mass, check out the. Yams and sweet potatoes arise from two different species; yams are more prevalent in Asia and Africa while the sweet potato is prevalent in Europe and the Americas. So what’s so special about eggs yolks when it comes to muscle mass? Studies have shown that eggs do not raise LDL particles (the bad cholesterol) (5). Liver is often regarded as natures multivitamin. While diets high in protein actually deplete our bodies vitamin A reserves. Looking for more diet & supplement tips to help you pack on muscle mass? Oysters are rich in nutrients and minerals and are one of the best sources of omega 3 fats in our diets. There’s a reason why baby mammals drink milk for growth! Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count; Arch Androl. In a time before steroids and advanced supplement stacks, many of the world’s top bodybuilders swore by consuming these foods. (6). Be sure to download my FREE 'Eating For Muscle Gain' guide by clicking HERE. Alongside rice, potatoes, oats and pasta, sweet potatoes are a top source of carbohydrate, meaning they're a good source of energy for anyone hitting it hard in the gym. Also, if you want FREE access to my 'Eating For Muscle Gain' guide be sure to download it HERE. al., “Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally delayed children,” Clin Endocrinol (Oxf). If you’re worried about eggs and high cholesterol, please don’t be. Still, many people have doubts when it comes to the sweet potato nutrition profile. The protein found in milk is one of the highest quality sources of protein in our diet (4), this meaning the human body does a great job of digesting and absorbing the nutrients found in milk (assuming you can tolerate dairy of course). If you’re looking for a quality form of carbohydrates, look no further than sweet potatoes. It is the same as almost 300 % of our recommended daily intake. Egypt has a price-competitive supply and a close logistical route through southern Europe. Grueling training sessions burn through liver and muscle glycogen stores. It's only fair to share... Facebook. Carbs = Muscle gains and increased energy levels. Vince Gironda advocated eating 36 eggs a day! 2 (August 2009): 82–83. Smith, R. G., “From GH to Billy Ghrelin,” Cell Metabolism 10, no. Full fat milk is packed with muscle building saturated fat. Frank Zane regularly consumed raw milk and cream in his diet. Let’s take a look. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. Pinterest. Healthy Read More. 1981 Aug; 7(1):69-73. One cup (200 grams) of baked sweet potato with skin provides ():Calories: 180 Carbs: 41.4 … He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. 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. Sweet potatoes with red skin and white flesh, exported to the European market, mainly come from Israel, Honduras, China and Egypt. Join The Program, http://www.ncbi.nlm.nih.gov/pubmed/?term=25644361, https://www.sciencenews.org/blog/food-thought/reevaluating-eggs-cholesterol-risks, http://www.westonaprice.org/health-topics/vitamin-a-the-forgotten-bodybuilding-nutrient/#sthash.TKlPxMsM.dpuf, Everything You Need To Know About Red Light Therapy, 11 Reasons Why You Need To Lift Heavy For Fat Loss. Focus on the total amount of carbohydrate you eat each day, rather than how much of one individual carb source you can have at each meal. Egg yolks are full of cholesterol. Dark Chocolate 8. 3. Sweet potatoes feature in many a bodybuilder's daily diet. The key is to consume enough carbs to build muscle without gaining fat, then use sweet potatoes to meet these targets as and when you wish. Chocolate Milk: Organic Nonfat Greek Yogurt 7. Rice and glucose powders can be useful, but nothing compares to the power of the sweet potato. A healthy swap can be made for the same and the more convenient option are sweet potatoes. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. According to the International Society of Sports Nutrition, how often you eat has no impact on your body composition. Finally - if you're looking for an extremely effective workout protocol to help you pack on mass, check out the Size & Strength training program. One study in human participants found that administration of iron and vitamin A (both which are found in high amounts in liver) led to the same increase in testosterone levels as synthetic testosterone supplements! 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. The Glycemic Index of a Sweet Potato Due to the presence of this 'foreign' DNA, sweet potatoes can be seen as a 'natural GMO'. For more on this topic be sure to read my article - 9 Reasons Why Your Doctor Is Wrong About Fat. [1] Talk about a multitasking nutrient! Growth isn’t as simple as eating a heap of food, hormones play a larger role. Consuming too few carbohydrates can compromise training quality, according to Sports Dietitian Australia, and can negatively impact hormones that play an important role in muscle growth. Wild Fish 5. Sweet potatoes are the best source of carbs for refueling and assisting with muscle growth. More importantly potassium protects lean muscle mass. For more on The Nutrient-Rich Way of Cooking Sweet Potatoes see the How to Enjoy section below. Simply consuming calories to excess should lead to growth (albeit muscle and fat), however, it may not be the optimal way to add lean muscle mass. Oysters are high in the essential yet hard to come by DHA omega 3 fat. You can use them for post workout nutrition. In a mass-gaining phase, however, increased carbs can aid with building muscle, so you should increase your intake. Sweet potato also provides the body with quality carbohydrates. Despite what you may have heard about eating little and often being superior on a bodybuilding diet, this isn't the case. Studies have shown that eggs do not raise LDL particles (the bad cholesterol) (, The body requires vitamin A to use protein and also assist with testosterone production. Potato is the finest protein food for bodybuilding. Zinc is one of the best micronutrients to increase your testosterone levels. Fat was a huge part of their diets. Studies show men’s testosterone levels are proportional to fat intake  (1), 2. They actually belong to the morning glory family. We all have our favorite muscle building training program. Sweet Potato, Beef, and Roasted Veggie Hash | Bodybuilding.com While present in both men and women of all ages, it’s usually found at much higher levels in women of reproductive age. 5 (November 1965): 910–12. Studies have shown supplementing with zinc increases testosterone levels while restricting zinc intake drastically lowers testosterone levels (7, 8). (, Zinc is one of the best micronutrients to increase your testosterone levels. Sweet potatoes are the best source of carbs for refueling and assisting with muscle growth. Reddit. Bodybuilding Cooking: Sweet Potatoes. Avocados 4. Or perhaps it’s our go-to supplement stack for assisting with our bulking phase. Sweet potatoes are naturally sweet vegetables that are high in vitamins and fiber, and low-calorie. Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. If you eat 300 grams of carbs from sweet potatoes each day, spreading these over five or six meals will have the same effect with regard to fat loss and muscle gain as eating them all in one or two meals. DHA is critical for human health and a lot of us simply don’t eat enough of it. Inhibiting muscle breakdown. Not only is there plenty of scientific evidence supporting the benefit of these foods to pack on muscle, but also the anecdotal proof is solid. The food we eat is much more important than total calories or even macronutrients ratios. If you are looking for more diet and supplement tips to help you pack on some serious muscle, be sure to download my FREE 'Eating For Muscle Gain Guide'. I love the anti-estrogen benefits. 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. Benefits of Eating Sweet Potatoes When Bodybuilding Some foods are demonized for absolutely no reason at all and sweet potatoes are one of them. Green Vegetables and Leafy Greens 3. Higher fat diets preserve muscle mass (2). Finally, like milk products, eggs have a high protein quality score making them not only nutritious but easily absorbed by the body. United States Department of Agriculture: Nutrient Data for 11507, Sweet Potato, Raw, Unprepared, Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Meal Frequency, The Boston Sports Medicine and Performance Group: Eating Before, During and After Competition, Ideal Beginning Bodybuilding Plan for Endomorphs, How to Count Carbs on a Low-Carb Diet Using Labels. Also, if you want FREE access to my ', Full fat milk is packed with muscle building saturated fat. The protein found in milk is one of the highest quality sources of protein in our diet (, Egg yolks are full of cholesterol. If you’re worried about eggs and high cholesterol, please don’t be. Often in the United States, the sweet potato is called a yam but the variety you see in the US is actually sweet … Find out more about sweet potato health benefits. Many people have a poor potassium: sodium ratio. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. The vitamin packed egg yolks pale in comparison to the nutrients found in liver. 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. And the best source of zinc comes from oysters! But what about our diet and the food we eat to grow? Sweet Potato. That is always a good thing if you are eating a ton of meat for protein. By eating sweet potatoes too often, you run the risk of nutritional deficiencies and could potentially consume too much potassium or vitamin A. 14. This blog post was written by Alex Fergus. Any food that performs such feats deserves a spot on a ‘five foods you need to eat to grow’ list. 2. Post Author: admin. Oura Ring Review, Looking To Learn From the Best? The best type of milk for muscle growth is full fat unhomogenized (cream on top) & unpasterisued (raw) milk from grass-fed organic cows. Twitter. 2004 Jun; 60(6):682-7. These 5 foods are packed full of everything the body needs to optimize anabolic hormones and facilitate muscle growth. Then You Might Like: 1. Tsai L. et al. Tumblr. Zinc slows the conversion of testosterone into estrogen while also assisting in testosterone production. No more egg white omelettes if you’re looking to maximize your gains! Estrogen is a hormone that promotes sexual and reproductive development. They affected menstrual cycles, conception, hot flushes and a whole lot more. George Hackenschmidt ‘The Russian Lion’ drank 5L of milk a day. One of the cheapest, tastiest and most effective muscle building food sources is milk: in particular full fat milk. They pack a lot of calories into a small package, were a staple of the old-school crowd, and have helped thousands of … A cup of sweet potato that is cooked without peeling contains of 1.922 microgram of vitamin A. So if you’re not willing to cut back on your protein intake add some liver to your diet. I’d love to hear your thoughts to this article, how does the list line up with what you were expecting? Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. It’s also true that women produce far greater amounts of estrogen than men, just as men produce about 10 times more testosterone than women. When potassium levels are low, the body breaks down muscle tissue to release potassium. Choline helps the body utilize higher fat diet intakes, great for those upping their food and fat intake during a bulk. Sweet potatoes are a great source of fiber, vitamins, and minerals. Somehow my progesterone levels had been affected when I chewed a piece of raw sweet potato for a few weeks. Casey Viator (who became Mr. America as a teenager) ate 2-dozen eggs every day. Men’s greater testosterone levels are often cited as the […] The body requires vitamin A to use protein and also assist with testosterone production. 6. It is loaded with beneficial protein and fat; plus the beneficial fat globules have not being destroyed by a homogenization process. Yummly. Follow the same rule of thumb as for white potatoes. 3. And we’ve all seen Rocky Balboa down raw egg in his quest for glory! Risks and Warnings. My research began in 1998 with sweet potatoes. Sweet potato is a tasty way to achieve this. As someone else said, sweet potatoes are lower on the glycemic index, so the idea is that if you eat lower GI foods, you will have a lower insulin response and thus burn more fat. But what about our diet and the food we eat to grow? Find a meal frequency that fits your schedule and follow that. When it comes to building muscle we need 3 components: Natural 1950’s bodybuilder Vince ‘Iron Guru’ Gironda often stated that muscle growth is 90% nutrition. One of the best muscle building starches is sweet potatoes. Increasing potassium can therefore lower cardiovascular disease risk and help with bone density and blood pressure. Sweet potatoes are awesome, but white potatoes have more iron, magnesium and potassium than sweet potatoes, and they're one of the most satiating foods on the planet. Yet, if you buy c… Sweet potatoes from all over the world naturally contain genes from the bacterium Agrobacterium. The increasing demand in Europe has also provided opportunities to other suppliers. And how many of the 5 foods are you eating on a regular basis? How to Lose Forty Pounds on a Low-Carb Diet, How to Lose Belly Fat by Eating the Right Fats and Carbs, Daily Menu for the Heart-Healthy DASH Diet. Growth isn’t as simple as eating a heap of food, hormones play a larger role. Learn more about Alex's Credentials HERE. In order to grow and increase muscle mass we must supply the body with adequate potassium. Gironda, a master of muscle mass and aesthetics, trained in an era before steroids were available. Alex is recognized as the National Record Holder in Powerlifting and Indoor Rowing and has earned the title of the Australian National Natural Bodybuilding Champion. For example, egg yolks contain the B vitamin choline. 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