Mashed potatoes are one of the tastiest and most nutrient-rich meals people love eating. They contain good carbs, a little amount of dietary protein, and vitamins that your body needs after a workout.
They are easy to digest as mashed potatoes are predominantly made of potatoes and potatoes contain carbs that the body can absorb easily. Other than digestion, they are also good for improving normal cell functioning and cell growth and repair.
8 Health Benefits Of Eating Mashed Potatoes Post Workout:
1. Mashed Potatoes Are Low In Fat And Calories
A 100g serving of mashed potatoes contains only 88 calories.
As a result, it is an excellent choice for weight loss as well as a healthy diet. It will help you to keep your body fit and trim without having to give up the pleasure of eating good food.
Mashed potatoes are low in fat and you can make them even healthier by adding vegetables such as carrots, celery, or green peas to them.
These vegetables will provide your body with essential nutrients like beta carotene, vitamin C, vitamin A, and folate that your body needs to recover from the workout.
2. Mashed Potatoes Are A Great Source Of Vitamin C
Vitamin C is helpful in reducing pain and speeding up muscle strength recovery after a workout.
According to Mayo Clinic, the recommended daily amount for vitamin C is 75 milligrams (mg) for women and 90 mg for men. During pregnancy, 120 mg a day is recommended. The upper limit for all adults is 2,000 mg a day.
A 100g serving of potatoes mashed with margarine contains 6.5 mg of Vitamin C. That’s 5.85% of the recommended daily allowance (RDA) of vitamin C for men and 8.66% for women.
3. Mashed Potatoes Are A Good Source Of Iron
Mashed potatoes contain good amounts of iron which is essential for the healthy functioning of the human body. A 100g serving provides about 4% RDA iron which is required by the body for the production of hemoglobin.
The important thing, if you are taking iron supplements, delay your intake for at least 6 hours after you are done exercising.
Hepcidin levels are thought to peak 3-6 hours post-exercise!
If you exercise in the morning, take iron supplements after lunch or before dinner, and if you exercise in the afternoon, focus on taking your iron when you wake up.
4. Mashed Potatoes Are Rich In Phosphorus
Phosphorus is another essential mineral that helps maintain the healthy functioning of your body’s cells and tissues including muscles, bones, and teeth.
A 100g serving provides about 10% RDA phosphorus which makes it a good source of this essential mineral.
5. Mashed Potatoes Are Rich In Selenium
Selenium is a trace mineral that helps maintain the healthy functioning of your thyroid gland and also helps regulate your body’s immune system to fight infections.
A 100g serving provides about 28% RDA selenium which makes it a good source of this essential mineral.
6. Mashed Potatoes Are Rich In Zinc
Zinc is an essential mineral that helps maintain the healthy functioning of your immune system. It also helps you heal faster from injuries and infections.
A 100g serving provides about 6% RDA zinc which makes it a good source of this essential mineral.
7. Mashed Potatoes Are Rich In Vitamin B6
Vitamin B6 is a water-soluble vitamin that plays an important role in helping your body make proteins and healthy red blood cells.
A 100g serving provides almost 12% RDA vitamin B6 which makes it a good source of this vitamin.
8. Mashed Potatoes Are Rich In Vitamin K
Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is also a vital component of several proteins that are involved in bone metabolism, including osteocalcin and matrix Gla protein (MGP).
MGP is an inhibitor of the calcification of the arteries and a major factor in preventing calcium from being deposited on the arterial walls.
In addition to these benefits, vitamin K has been shown to play a role in fighting cancer and slowing down aging.
In 100 grams of Mashed Potatoes, there are 6 micrograms of Vitamin K, which is not a lot but still good for post-workout recovery.
What Are The Best Potatoes For Mashed Potatoes?
Yukon gold potato is the best for mashed potatoes. But it is up to you to decide what kind of potatoes you want in your mashed potatoes.
Some people like their mashed potatoes lumpy, while others like them smooth and buttery. Some people like them chunky, while others prefer them pureed or whipped with cream or cream cheese.
For better taste, you can use several different types of potatoes in your mashed potatoes.
Are Mashed Potatoes Good For Building Muscle?
For muscle building, dietary protein is the most important macronutrient —specifically the essential amino acids and an abundance of leucine.
Mashed potatoes contain a small amount of protein, i.e. 4 grams per cup, which is not good enough to help in building muscles.
Check out our list of meals good for building muscles. Also, check out the guidelines of Dr. Eric Burg on nutrients you need to eat in order to build muscle, in an 8 minutes video below:
Benefits Of Eating Mashed Potatoes In General:
Potatoes are a staple food in many cultures. People all around the world eat mashed potatoes with their dishes to get an extra dose of nutrients.
Mashed potatoes are full of nutrients because they are cooked with water, which leeches out some of the starch and leaves behind the nutrition.
When we mash potatoes, we mix them up and break them down so that they become easier to digest and less likely to cause digestive problems than if we ate them in their whole form.
Studies show that mashed potatoes can be helpful with weight control because they help us feel fuller for longer periods of time when eaten with a meal that is higher in protein and fiber.
Mashed potatoes also have a low glycemic index, which means that it won’t spike blood sugar levels as quickly as other foods.