2

votes

oats, brown rice, fruit, potatoes - how to add carbs

Answered on September 12, 2014
Created June 28, 2011 at 6:22 PM

Realizing more and more that I do better on more carbs than less - that is, I do better with ~100-150 grams per day than I do on less than 50 grams per day. When I am at less than 50, it is typically just random carbs here and there - veggies, some sugar in my whey protein and other supplements, some carbs from dark chocolate, etc. When I want to higher - I can never figure out if its better to go with fruit (berries) and a few potatoes, or if its ok once in a while to refuel your muscles with a bunch of brown rice or even some granola. I can't seem to get my muscles properly juiced up and charged on fruit and veggies. I have energy, but for someone who lifts a lot and works out hard, I always want more carbs. Potatoes tend to set off a blood sugar spike for me, and they aren't super convenient to cook. Also I know the skin isnt great for you - and i get sick of potatoes too, not to mention if they are sweet potatoes too many will turn my skin orange.

So, i know this is the endless debate, but how should we refuel our muscles if we are working out hard and want more carbs? And please, don't just give an arrogant answer and tell me that "you don't need any more carbs. Your body makes all it needs off of just eating protein and fat". I know that argument, and I'm posting because I feel better with more carbs and want to refuel my workouts.

10499861d28ea34b717e1f3f84d115d9

on March 10, 2012
at 01:10 AM

Sweet potatoes won't turn you orange? You should see my hands.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on June 29, 2011
at 02:38 AM

Stop beating around the bush, Ben. Tell it like it is :)

7e746be2f0e550a8cd7df881322ae705

(18701)

on June 29, 2011
at 01:27 AM

Where do you buy sprouted corn tortillas?

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7314)

on June 28, 2011
at 11:48 PM

I just want to add, a blood sugar spike from potatoes is likely not bad, as long as your blood sugar is not constantly elevated. Adding fat will slow the digestion time and reduce/eliminate this effect. Sweet potatoes will also only turn your skin orange at high consumption levels, and even then the effect is very subtle. You'd probably be the only one to notice a slight tint.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on June 28, 2011
at 11:27 PM

Hey TC #1: To me, the flavor is slightly nutty, but I think the color from the anthocyanins probably doesn't change the taste all that much. I like them because they're less starchy than a sweet potato and great for salad or frying - but still starchy enough if you want to make a purple mash. Incidentally, there are purple carrots as well and while I don't eat much in the way of traditional cakes these days, I always thought it would be fun to make an (untraditional/paleo) purple carrot cake.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on June 28, 2011
at 10:26 PM

Actually I had this happen too. I was "plateaued", and had a cheat night (bar food), and a few days later was 3 pounds lighter. I haven't figured it out yet, but something about cheating and recovering triggers my weight loss. Intriguing...

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 09:19 PM

Torso Chick - I'm growing blue potatoes but I've only ever had them in chip form. Are they any different taste/consistency wise?

8a4ce6a9e1ab27616920b828df08b259

(354)

on June 28, 2011
at 07:39 PM

Oh, probably. I'm hardly ever hungry at all, so I wasn't eating enough I'm sure. Fat is so satiating, ya know? I definitely need to eat more, and not just skittles for calories. Thanks for the reminder!

Cfc7dee889a66db9cd76c4f348109294

(1652)

on June 28, 2011
at 07:24 PM

Maybe you hit a plateau because you weren't eating enough? Just a shot in the dark.

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6 Answers

8
667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 28, 2011
at 09:14 PM

You mention ???refuel your muscles.??? If you are really thinking about refueling muscles then that means you???re working out, prolly with iron. This is a good thing. However, if you???re engaged in this kind of lifestyle there is absolutely no reason your daily carb intake should even be as low as the 100-150 grams you mention at the beginning. That is very low for someone in terested in making gains with weight training. Personally I'd tell you to go more in the 1-1.5 grams of carb per pound of bodyweight daily.

Sweet potatoes will not turn your skin orange. That is bonkers. White potatoes aren???t convenient?! How so? Steam them at night and then refrig and take them with you. Cmon man, use your head.

Use sweet potatoes, white potatoes, squashes, pumpkins, white rice if youre down with some grain-age, sprouted corn tortillas (maybe just me but I like them), and fruit if you???re down with fructose. Done. There???re no secret stashes of carbohydrate out there that we???re not telling you about. These are it. Make it convenient.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on June 29, 2011
at 02:38 AM

Stop beating around the bush, Ben. Tell it like it is :)

7e746be2f0e550a8cd7df881322ae705

(18701)

on June 29, 2011
at 01:27 AM

Where do you buy sprouted corn tortillas?

10499861d28ea34b717e1f3f84d115d9

on March 10, 2012
at 01:10 AM

Sweet potatoes won't turn you orange? You should see my hands.

3
8a4ce6a9e1ab27616920b828df08b259

(354)

on June 28, 2011
at 06:51 PM

You know what? I was at a plateau for like, 3 weeks, then I went out drinking one weekend for my birthday and ate some sushi with white rice..and totally expected to have gained a pound, but nope - I broke the plateau! So now I'll have a bite or two of a white rice cake, and...ok, I had some skittles the other day.. and my weight has been going down again. No change in exercise. Hopefully that little story helps in some way..

I wouldn't do oats, for sure. Oats have the same effect as gluten on me. I have celiac disease so I'm real sensitive to it. If I'm sensitive to it with celiac, it can't be good for anyone, is my logic.

I wouldn't do brown rice, either, because it tastes gross. And there are resources that say brown rice is worse for you than white rice. But for me, I think brown rice is disgusting, and it takes too long to cook. Skittles are good for you, too. (JUST. KIDDING.) (but they are yum, holy crap are they yum...)

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on June 28, 2011
at 10:26 PM

Actually I had this happen too. I was "plateaued", and had a cheat night (bar food), and a few days later was 3 pounds lighter. I haven't figured it out yet, but something about cheating and recovering triggers my weight loss. Intriguing...

Cfc7dee889a66db9cd76c4f348109294

(1652)

on June 28, 2011
at 07:24 PM

Maybe you hit a plateau because you weren't eating enough? Just a shot in the dark.

8a4ce6a9e1ab27616920b828df08b259

(354)

on June 28, 2011
at 07:39 PM

Oh, probably. I'm hardly ever hungry at all, so I wasn't eating enough I'm sure. Fat is so satiating, ya know? I definitely need to eat more, and not just skittles for calories. Thanks for the reminder!

2
37f4b3c51afbd92d259afaa171270874

on June 28, 2011
at 08:25 PM

I eat rice (white or partially milled, not brown), potatoes (white and sweet), bananas, pineapples, berries of all stripes, apples (baked or sauteed - easier on the system), taro (tapioca), etc. It is pretty much an n=1 thing and you have to find out what works best for you. If the fruit thing isn't working then obviously you need to place more emphasis on the starches.

2
Cfc7dee889a66db9cd76c4f348109294

on June 28, 2011
at 06:41 PM

Check out the answers here: http://paleohacks.com/questions/45218/how-to-get-carbs-besides-potatos#axzz1Qb3BhMUd

It depends on your goals. I personally don't eat any added sugar or grains including oats. I lift/run/yoga, and refuel with pumpkin (yum), squash of all kinds, beets, purple potatoes, parsnips, carrots, plaintains, taro, berries...

0dbd7154d909b97fe774d1655754f195

(16131)

on June 28, 2011
at 09:19 PM

Torso Chick - I'm growing blue potatoes but I've only ever had them in chip form. Are they any different taste/consistency wise?

Cfc7dee889a66db9cd76c4f348109294

(1652)

on June 28, 2011
at 11:27 PM

Hey TC #1: To me, the flavor is slightly nutty, but I think the color from the anthocyanins probably doesn't change the taste all that much. I like them because they're less starchy than a sweet potato and great for salad or frying - but still starchy enough if you want to make a purple mash. Incidentally, there are purple carrots as well and while I don't eat much in the way of traditional cakes these days, I always thought it would be fun to make an (untraditional/paleo) purple carrot cake.

1
Ce7e28769d92d5de5533e775b1de966e

on June 29, 2011
at 01:24 AM

Potatoes, both regular and sweet, are my carbohydrate jam. The occasional banana. Berries. Squash. I think people get in a rut and buy the same things every time. Mix it up and you'll keep from being bored. So many varieties and colours of potato now, egads the Adirondack rose and blue potatoes are AMAZING!, that your meal will be pleasing to the eye AND to your belly :) Good luck!

0
Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7314)

on June 28, 2011
at 07:13 PM

I mostly use potatoes. They're easy to prepare and I like the taste of them (especially when covered in butter or fried in tallow). I also use sweet potatoes (microwaved with cinnamon and butter), berries, bananas, and white rice. If you use white rice and tapioca you can do baking as well, which is nice when you want something like a pizza crust or cookies that actually tastes like the real thing. I'll do that occasionally using healthy fats and fructose free sweeteners like stevia, tapioca syrup, or xylitol.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7314)

on June 28, 2011
at 11:48 PM

I just want to add, a blood sugar spike from potatoes is likely not bad, as long as your blood sugar is not constantly elevated. Adding fat will slow the digestion time and reduce/eliminate this effect. Sweet potatoes will also only turn your skin orange at high consumption levels, and even then the effect is very subtle. You'd probably be the only one to notice a slight tint.

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