Potato proteins also serve to build muscle

Until now, potatoes have been considered more of a carbohydrate source and less of a high-quality protein source. However, as plant-based diets are becoming more popular, there is a growing search for vegetable proteins that are adequate to replace animal protein sources.

Researchers at McMaster University in Canada have discovered that the potato contains such high-quality protein that it can be used to build and maintain muscle. The results were published in the specialized magazine Nutrients.

Potato protein offers measurable benefits

“The amount of protein in potatoes is small (2g per 100g of potatoes). However, if it is isolated it can provide measurable benefits”, says Sara Oikawa, lead author of the study.

The researchers looked for young women in their early twenties who, with their normal omnivorous diet, consumed an average of 0.8 g of protein per kilogram of body weight per day. This corresponds to a normal weight woman of about 65 kg with an intake of about 52 g of protein per day.

The women were not excessively physically active. They did strength training no more than once a week and fell short of the Canadian health authorities’ recommendations for 150 minutes of exercise per week.

Potato protein increases the rate of muscle growth

Some of the women received potato protein powder (2 times 25 g in pudding form), which increased their daily protein intake to 1.6 g per kilogram of body weight, ie, doubled it. The first portion was consumed at breakfast, the second two hours after dinner. Another group of participating women received a pudding without potato protein.

There was a higher rate of muscle gain in the potato protein group (as determined by muscle biopsy). This rate did not change in the placebo group. “We did not expect such a result,” said Oikawa, “shows that the recommended daily protein intake of 0.8 g per kilogram of body weight is not enough to supply the muscles, at least not for young women.

It is also interesting that a plant-based protein, previously thought to be inferior to animal protein, had a such a significant and beneficial effect.

The two benefits of protein supplementation

Since potato proteins are left over from the production of potato starch (a common food additive), it makes sense to use it in powdered form as a food supplement in the future.

Powdered potato proteins are debittered, so they do not contain solanine, a potentially toxic alkaloid in crude oil, but they are hardly commercially available. Therefore, the presented study can draw attention to two things:

A high-quality vegetable protein dietary supplement (either potato protein or similar protein) promotes the growth and maintenance of natural muscle mass, even without additional sports activities.Many people may have higher protein needs than they think, so supplementation with high-quality plant proteins can help meet your needs.

Nutritional properties of potatoes

The potato is one of the most popular foods in the world and a very reasonable source of energy that provides us with more vitamins and minerals and fewer calories than is normally attributed.

200 grams of boiled potatoes provide the 20% of vitamin B1 we need, 14% of vitamin B3 and 24% of vitamin B6.

They also offer an outstanding amount of minerals. The 200 grams would cover 8% of the daily needs for selenium, 22% for potassium, 20% for fluoride and 14% for iron.

Due to its nutritional characteristics and its richness in starch, the potato is equated with cereals, because it is rich in carbohydrates.

Scientific reference:

Oikawa SY et al. Potato Protein Isolate Stimulates Muscle Protein Synthesis at Rest and with Resistance Exercise in Young Women. Nutrients.