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In Search of Non-Grain Carbs for Fasted Training Diet/Exercise Regimen

Answered on August 19, 2014
Created September 26, 2011 at 3:01 PM

I am getting ready to undertake a 12-week regimen of intermittent fasting (IF) and weight training, using protocols based on the work of Martin Berkhan. Not technically "intermittent" fasting, as the fast will happen from 9:30pm to 1:30pm the following day. Which makes the 8-hour period of 1:30pm to 9:30pm my regular feeding period. I've got all the macro percentages (protein, carbs, fats) figured out. What's left for me to determine are some Paleo alternatives to grains.

The diet calls for me to consume (on weight training days) 250 grams of rice. More specifically: for training days I need to weigh 250g of pre-cooked rice. That's about 8.8 ounces of pre-cooked rice. I've been Paleo for a year and want to consume Paleo foods during the regimen. (Consuming brown rice isn't entirely out of the question for me, as I ate it regularly in my higher-carb pre-Paleo days, especially as fuel for my (then) long-distance-runner lifestyle. I cannot say I had any problem tolerating rice. Yet I would very much like to use Paleo non-grain carbs, as adding rice back into my diet at this point introduces into the IF/training picture a "new" variable that could be a confounding factor in the regimen.)

These are non-grains vegetables on my list to replace the rice: yams, sweet potatoes, spaghetti squash, cassava, and possibly manioc. At first I figured I would just need to chop up, say, some yams, weighing out 250g pre-cooked. But then it occurred to me: though the same weight as pre-cooked rice, the carb value of 250g of chopped pre-cooked yams (or sweet potatoes, or cassava, of squash) would probably not be equivalent to the carb value of rice. Maybe the same ballpark, though? (There are online carb counters for determining carb values of particular foods. Usually, however, the info is not based on pre-cooked amounts. And seems more often to be based on cooked volume rather than pre-cooked weight.)

If any of my fellow Hackers have faced this question, whether in IF/weight training, or simply in making Paleo food choices, I would love to have some guidance for making conversions from rice to the above Paleo non-grain foods.

As well, I welcome other suggestions of Paleo grain alternatives. Or even quasi Paleo.

Medium avatar

(8239)

on November 01, 2011
at 04:30 PM

Whoa sounds tres interesting. Will check it out, thanks.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 26, 2011
at 03:59 PM

tubers all the way.

Medium avatar

(8239)

on September 26, 2011
at 03:46 PM

Thanks for the info, Cliff. The computation is based on my specific body-decomposition goals and timetable, in light of height, weight, weight-training demands, and resting metabolic rate. It's a ballpark figure, for sure; a benchmark for managing a strategic calorie deficit.

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5 Answers

1
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 26, 2011
at 03:36 PM

250g of cooked rice is equivalent to about 350g of tubers. Why do you need it so exact? Eat a meal of tubers till your satisfied, it doesn't have to be spot on.

Medium avatar

(8239)

on September 26, 2011
at 03:46 PM

Thanks for the info, Cliff. The computation is based on my specific body-decomposition goals and timetable, in light of height, weight, weight-training demands, and resting metabolic rate. It's a ballpark figure, for sure; a benchmark for managing a strategic calorie deficit.

0
77877f762c40637911396daa19b53094

(78467)

on November 01, 2011
at 09:16 AM

This system has similar concept- with about 16hrs fast per day and 1-2 hrs exercise to initiate it - drawing the body into keatosis while sleeping www.sleepitoffweightloss.com Its a sort of exercise system/weight reduction and detox all in one while on manly meat and vegetables and some superfoods.

Medium avatar

(8239)

on November 01, 2011
at 04:30 PM

Whoa sounds tres interesting. Will check it out, thanks.

0
Medium avatar

(3259)

on September 26, 2011
at 04:21 PM

I've been experimenting with coconut water a couple of hours pre-event on heavy workload days (I road-cycle and play ice hockey). Very happy with how it seems to affect my energy and "jump".

0
8949bf87b0e0aefcad10f29975e4fa2b

(8989)

on September 26, 2011
at 04:19 PM

There are plenty of online nutrition trackers what will tell you exactly what nutrients you are getting. You might also add in squash, carrots, sunchokes, beets, parsnips or even sweet corn and tomatoes depending on how strict you want to be paleo-wise.

0
07ca188c8dac3a17f629dd87198d2098

(7970)

on September 26, 2011
at 04:02 PM

Rice and potatoes. Can't go wrong with either one. Mix it up for variability.

I know it's totally not paleo, but I'll buy a box of instant mashed potatoes (from Whole Foods, and I'm pretty sure the ONLY ingredient is dehydrated potatoes) and make those for my post workout carb feeds. I've sought out instant sweet potatoes, but sadly the only one I've found is Betty Crocker and is both white and sweet and lord-only-knows-what-the-heck-else they'll put into the box.

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