4

votes

Paleo 2.0 Carb Issues

Answered on August 19, 2014
Created May 18, 2011 at 5:50 PM

So I decided to try a little n=1 experimenting with Paleo 2.0 and added sweet potato back into my diet (after 2.5 years LC Paleo). I'm eating approximately 10 ounces of sweet potato three times a week after fasted heavy weight training (17-18 hour fast). Since I tend to eat a lot of total calories, that (plus the two servings of fruit which I was already eating) brings my workout day carbs up to around 15%. So not a crazy Kitavan carb load, but it's made quite a difference.

Positive: 1) Recovery is significantly better. 2) My stalled lifts are moving again. 3) I GET TO EAT SWEET POTATOES!

Negatives: 1) Serious hunger is back (after 2.5 years, mind you) and I have to fight to keep from pigging out. 2) I'm retaining water like crazy and my weight has shot up six pounds--I wake up covered in sleep marks.

I suppose I can deal with the hunger, but the water retention/weight gain is really annoying (if not unhealthy). I'm curious if anyone else is having issues with going Paleo 2.0?

9d43f6873107e17ca4d1a5055aa7a2ad

on June 21, 2012
at 04:44 PM

yeah, cassava is a great choice for that

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 21, 2012
at 04:25 PM

Carbohydrate: carbon hydrated with water. Anytime you eat carbs you're going to by nature retain water. That's fine though, it's supposed to work that way. Might as well get used to it now. At some point in life you're going to eat carbohydrate normally and you won't even notice the so-called water weight.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 19, 2011
at 12:29 AM

Those are some impressive numbers. I usually lift 3 days a week (alternating exercises) for just under and hour. Occasionally, I switch to twice a week, but it tends to stall me (squatting once a week just isn't enough to keep the groove). Less frequency does seem a plus with the deadlift, though.

66e6b190e62fb3bcf42d4c60801c7bf6

(12407)

on May 18, 2011
at 10:41 PM

if it's leanness you're worried about, the glucose will go immediately to fill up all of your muscles and there won't be enough to go to the liver to begin processing into adipose tissue. i'm simplifying of course, but this is what basically happens. if you google lyle mcdonald and some of his ideas on ckd, it's explained in nauseating detail.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 18, 2011
at 10:32 PM

I've never actually checked my blood glucose. I suppose now that I'm playing around with carbs, I probably should.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 18, 2011
at 10:30 PM

The idea of a "massive" refeed sure is tempting. I am a little concerned about the sudden shift from my normal low-carb/ketosis state, though. If I'm not carb-adapted, wouldn't a big carb hit just send my blood sugar skyrocketing?

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 18, 2011
at 07:38 PM

I guess that's the question. How "serious" am I? I started lifting for health (I'm 40), but I find that "maintaining" in the gym is just too boring...

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 18, 2011
at 06:33 PM

I like the idea of more infrequent, larger refeeds. I know a fair number of successful powerlifters do this, and they're... successful... so it's worth a shot.

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9 Answers

5
66e6b190e62fb3bcf42d4c60801c7bf6

on May 18, 2011
at 06:10 PM

i guess it may depend on which one you value most, performance or aesthetic. i have to move to higher carb levels to get better lifts also but i think a happy medium can be found. start playing around with the carb timing- see if spacing out your refeedings and the size of your refeedings help. possibly doing 1 or 2 massive refeedings a week may be more beneficial as far as not retaining water rather than moderate pwo refeeds.

also, maybe some of the new weight is muscle mass along with the water.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 18, 2011
at 10:30 PM

The idea of a "massive" refeed sure is tempting. I am a little concerned about the sudden shift from my normal low-carb/ketosis state, though. If I'm not carb-adapted, wouldn't a big carb hit just send my blood sugar skyrocketing?

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 18, 2011
at 06:33 PM

I like the idea of more infrequent, larger refeeds. I know a fair number of successful powerlifters do this, and they're... successful... so it's worth a shot.

66e6b190e62fb3bcf42d4c60801c7bf6

(12407)

on May 18, 2011
at 10:41 PM

if it's leanness you're worried about, the glucose will go immediately to fill up all of your muscles and there won't be enough to go to the liver to begin processing into adipose tissue. i'm simplifying of course, but this is what basically happens. if you google lyle mcdonald and some of his ideas on ckd, it's explained in nauseating detail.

3
98bf2ca7f8778c79cd3f6c962011cfdc

on May 18, 2011
at 06:14 PM

Interesting. I performed a nearly identical experiment on myself and had a nearly identical outcome and am struggling with the same question. While I enjoy increased performance feeling like an out of control lunatic with my hunger is just too scary for this formerly morbidly obese woman to take. Compulsion feels really unsettling to me.

This week it's 1/2 sweet potato PWO and that's it. Trying to see if I can find a tolerance for any bit of a sweet potato in my life. We shall see.

Jonathan if you come to any conclusions or have any revelations regarding this I'd love to hear them. Good luck finding your way.

3
77877f762c40637911396daa19b53094

(78467)

on May 18, 2011
at 05:53 PM

As a serious weightlifter, I have this to say. If your stalled lifts are moving again, this is a no-brainer. Keep the sweet potatoes coming.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 18, 2011
at 07:38 PM

I guess that's the question. How "serious" am I? I started lifting for health (I'm 40), but I find that "maintaining" in the gym is just too boring...

2
77877f762c40637911396daa19b53094

(78467)

on May 18, 2011
at 11:59 PM

My question would be whats the frequency and duration of your workouts? If you are not competing and are in no hurry, the process of gluconeogenesis will replenish your muscles. I have experienced the same thing as you described. However, I tend to believe most of the prescribed training frequencies are the problem. I lift once every 4 days. At 42 years old and currently 172lbs my 1RM on squat is 485lb, bench press 325lbs, n deadlift. 505lbs. IMO, ditch the sweet potatoes and play around with frequency and/or volume. N for all you metcon folks, I'm a VLC, 6 days/wk cross-training martial artist. I don't sacrifice strength for lack of carbs and I look damn good at the pool.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 19, 2011
at 12:29 AM

Those are some impressive numbers. I usually lift 3 days a week (alternating exercises) for just under and hour. Occasionally, I switch to twice a week, but it tends to stall me (squatting once a week just isn't enough to keep the groove). Less frequency does seem a plus with the deadlift, though.

2
3e6c0ab969e49e2f341d6a55ac771cc4

(420)

on May 18, 2011
at 06:38 PM

I went super strict low carb Paleo for only 45 days and my lifts went down. I looked great, but my performance suffered so I went back to having an occasional beer and eating sweet potatoes PWO. Let's just say that looking great while laying by the pool was no solace to me when I was missing lifts in the gym. I've never cried after putting on a putting on a bikini but I cried when I failed to snatch my PR. :)

1
39a1a0bc7855c084ac59df60fdf9c0dd

(1505)

on May 18, 2011
at 09:24 PM

Do you check your blood glucose levels before and after? Even if your average BG (measured by a1c) is okay, many people's BG spikes into the danger zone for a couple hours after eating starch.

If you have a healthy metabolism that shouldn't be a problem, but without measuring your BG after eating it's impossible to know.

2e060a5edde44c1fe77abcf8d3997e01

(865)

on May 18, 2011
at 10:32 PM

I've never actually checked my blood glucose. I suppose now that I'm playing around with carbs, I probably should.

0
3d0093dd591d9b88db74d7bba970dea0

(222)

on June 21, 2012
at 03:45 PM

Random thought: hunger might be due to the food reward aspect of the carbohydrate. It isn't that likely since it is a whole food and whatnot, but you said you really enjoyed it and I know myself that reward can be somewhat relative. You could try a less desirable carb-source and see how it affects hunger.

9d43f6873107e17ca4d1a5055aa7a2ad

on June 21, 2012
at 04:44 PM

yeah, cassava is a great choice for that

0
246ebf68e35743f62e5e187891b9cba0

(21420)

on June 21, 2012
at 12:20 PM

I had a similar result to you when I reintroduced sweets back into my diet.

I decided to eat them less frequently, and that has been helpful. Also, I only lift "heavy" once per week, so I eat them in a "window" - I start eating starches on Friday evening, lift Saturday morning, eat a little more starch on Saturday afternoon, and I'm done. I can cope with binge urges on Sunday (when I don't have to deal with work, or other stressors) so by Monday, I seem to be back to normal. The water retention seems to resolve itself by Tues/Wednesday.

Maybe a good solution would be for you to only have PWO carbs for your toughest workout day, and just stay VLC for the other workouts?

0
Ebd1ef01a1bb32d17b9a38252622a835

on June 21, 2012
at 10:54 AM

when people mention there wieght could they please state their height because i have seen 170lb powerlifters who were only 5foot 5 inch and they were monsters

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