Why you should include sweet potato pre and post workout –

The pre-workout snack is important because it helps you to guarantee energy for the physical effort that will come next. Your post-workout meal, on the other hand, will provide nutrients needed for your body to recover — and build muscle, if that’s your goal. So it’s worth taking a little time to prepare them. And did you know that it is possible (and very beneficial) to include sweet potatoes in both? Understand why:

BENEFITS OF SWEET POTATOES

It is a true micronutrient bomb: rich in vitamins A, B, C, E and K, and in minerals such as iron, calcium, potassium, magnesium and manganese. In addition, it has low/medium caloric density: 100g of food contains about 80 calories.

But it doesn’t end there. “It also has anthocyanins, which help fight glucose-induced oxidative stress. Just as its fibers increase satiety, contributing to weight loss”, explains the nutritionist Dayse Paravidino.

Vitamins A and C are allies of strengthening the immune system, while betacarotene, of vision. Finally, thanks to the minerals, it also adds benefits for blood pressure.

The only caution should be taken by people with a history of kidney disease. “It carries oxalates, which can accumulate in different parts of the body in the form of crystals, being more common in the joints and kidneys”, says the specialist.

WHY BEFORE TRAINING?

“Since it is a slow-absorbing carbohydrate, it is gradually metabolized, avoiding blood sugar spikes. While providing energy”, says Dayse. She recommends baked or in chips, with little or no fat.

WHY AFTER TRAINING?

“Although many prefer a fast-absorbing carbohydrate for faster recovery of the body fatigued in training, there are those who consume sweet potatoes before and after physical activities”, explains the nutritionist.

The post-workout preparation can be varied (mashed, boiled, roasted, stewed, in the form of cookies and cakes…), and the professional recommends combining it with some source of protein.