So I do weight lifting 4-5 times a week and I really need my carbs to fuel up and recover properly otherwise my performance sucks. I've been drinking a lot of vegetable juice and eating a lot of sweet potatoes and carrots. But all the damn beta-carotene is turning my skin orange!
What are some other EASY-TO-PREPARE carbs that I can eat and drink to help in recovery? I've been trying to stick to low and medium glycemic carbs so I don't get fat. Do you think higher glycemic carbs like rice cakes or white potatoes are something I can incorporate post-workout or will it mess up my insulin and blood sugar?
asked byD_K_ (1205)
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on November 16, 2012
at 02:32 PM
If you are not obese or have some sort of metabolic derangement, you likely won't have a problem with rice, bananas, white potatoes, etc. In the words of Robb Wolf, give them a try for 30 days. See how you look feel and perform. Track your blood sugar levels if you are concerned.
Not everyone is the same. What works for some may or may not work for you. The only way to find out is to try. I promise you won't become fat in 30 days from some bananas and potatoes. If you do, come back here and I'll give you your money back. ;)
on November 17, 2012
at 11:14 PM
What rep range are you working in that you "need carbs"? I'm very low-carb even by Ketogenic standards and have no issues with workouts on either 3x8, 3x3 or 5x5. I guess if you are doing 4x12 or something that might be more of an issue.
Don't assume you need carbs, weight-lifting isn't really glucose burning, it is much more creatine phosphate related.
Also, you don't need to use carbs to get muscle synthesis. If you are doing 2 a days and actually work in the gylcoltyic pathway you need to carb refeed within 1-2 hrs of lifting (and sooner the better). If you are lifting every other day you don't need carbs in that window.
For which carbs I'd stick with yams, taro, bread fruit and other root type starches...
on November 16, 2012
at 03:07 PM
I am a runner so I also makes Sure I get plenty of carbs. I really like smoothies. I add a banana, strawberries, nut butter, POM juice and some almond milk. I also make huge salads with lettuce, spinach, fruits and nuts. I also like making soups. Vegetable soup is great or you can add beef or whatever meat you want. I'll keep a pot in fridge all week and all the veggies make it pretty high in carbs.