2

votes

How can an athlete get sufficient Carbs on a no starch diet?

Answered on September 12, 2014
Created December 22, 2011 at 1:45 AM

Stats: 6'1 - 185pounds - 7-8% BF - Strength train 3 times a week + sprints once a week -

I've been following a 100% strict Paleo diet + autoimmune protocol as per Robb Wolf(no nuts, dairy, nightshades). I've had good results but have noticed that I have digestion issues when consuming sweet potatoes. They seem to sit in my gut for too long and as a result I have gas and/ or diarrhea the following days.

I've decided I want to experiment by removing starch from my diet to see if digestion improves. My only concern is that I might not get the required carbohydrate intake to fuel my activity. I've previously experimented with a low carb diet (under 100g per day) while trying to maintain my current exercise routine and it simply is not for me.

What foods would you recommend to help me hit a minimum of 150 grams of carbs per day? From what I gather my options seem fairly limited (fruits,vegetables). Does anyone see a problem with the consumption of these foods as carb sources?

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on December 23, 2011
at 01:38 AM

Source? This study showed no significant difference between muscle glycogenesis rates when consuming an all glucose vs. 2:1 glucose:fructose drink post-exercise. At 95% confidence there was no difference, but at a lower confidence you could conclude that the glucose/fructose combo actually performed worse than the pure glucose drink. http://www.ncbi.nlm.nih.gov/pubmed/18799989.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on December 22, 2011
at 11:19 PM

Sure, but I have no problem doing my strength training whilst in deep ketosis, but can't train for a marathon/ultra without fueling a decent amount of carbs - yes I have tried.

Medium avatar

(10663)

on December 22, 2011
at 11:10 PM

At least you're consistent.

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 22, 2011
at 09:53 PM

@Cliff unless you're eating just roughage (which doesn't count as carbs), either you're exaggerating or you're liver is gonna die soon from all that fructose

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 22, 2011
at 09:52 PM

you people talking about fueling real training with fruits and training depleted clearly have never been serious athletes. i used to be a competitive boxer in the amateurs, and the kind of training we go thru isn't your run of the mill "Paleo exercise".

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 22, 2011
at 07:45 PM

I agree with DH...low carb diets are terrible for athletes.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 22, 2011
at 02:46 PM

And you can certainly train and progress while depleted, all effort is relative. Of course if training is your goal in and of itself well, that might make a difference.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 22, 2011
at 02:43 PM

sometimes......

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 22, 2011
at 02:42 PM

only if you're doing it wrong cliff

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:43 PM

Starch is not required at all, i eat around 700g of carbs and only ~40g come from starch :)

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:42 PM

fructose in combination with glucose fills muscle glycogen stores better than pure glucose.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:41 PM

if your doing intense lifting it can be extremely glycogen demanding. You can only use glycogen during weight lifting. Low fructose fruits aren't really that low either, they are nearly the same as every other fruit in regards to fructose content.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 22, 2011
at 07:02 AM

But were they *good*, sarcastic answers?

77877f762c40637911396daa19b53094

(78467)

on December 22, 2011
at 05:55 AM

Not sure why a perfectly useful answer was downvoted. What is wrong with some of the fucktards who frequent this place? +1

77877f762c40637911396daa19b53094

(78467)

on December 22, 2011
at 05:55 AM

Not sure why a perfectly useful answer was downloaded. What is wrong with some of the fucktards who frequent this place? +1

Medium avatar

(10663)

on December 22, 2011
at 04:07 AM

I have failed to see an answer from you that wasn't sprinkled with sarcasm, conciliator.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on December 22, 2011
at 04:03 AM

http://www.amazon.com/gp/product/B002JNM8YM/ref=as_li_ss_tl?ie=UTF8&tag=nutribeast-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B002JNM8YM

A96720eb77be29f27f198654fecd8f3c

(824)

on December 22, 2011
at 03:23 AM

i knew i was adopted... long lost brother....

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 22, 2011
at 03:22 AM

he can still eat fruit, so he definitely can achieve any of his training goals. fruit will be just fine for his purposes.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 22, 2011
at 03:13 AM

It's not that simple, depends on the endurance athlete's phase of training, and fructose doesn't matter.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 22, 2011
at 03:13 AM

Yes! Sweet potatoes bother me, but rutabagas and celery root don't. You probably need to eat a larger portion to get as much carb, but I've never had a problem with either.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on December 22, 2011
at 03:09 AM

For 1 Large banana, looking at around 50/50 glu/fruc ratio Carbohydrates Amounts Per Selected Serving%DV Total Carbohydrate31.1g10% Dietary Fiber3.5g14% Starch7.3g Sugars16.6g Sucrose3250mg Glucose6772mg Fructose6596mg Lactose0.0mg Maltose13.6mg Galactose0.0mg Read More http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2#ixzz1hEHAC5yu

072fd69647b0e765bb4b11532569f16d

(3717)

on December 22, 2011
at 02:48 AM

Pumpkin or butternut squash? Have you tried these? I eat a fair amount of both this time of year with more canned pumpkin PWO than anything. This is from a guy who is also bothered by sweet potatoes.

A96720eb77be29f27f198654fecd8f3c

(824)

on December 22, 2011
at 02:45 AM

I've tried Yucca, taro and squashes

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7 Answers

2
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on December 22, 2011
at 03:11 AM

Lifting is low on the glycogen demand, so the good news is you don't need a massive hit of cabrs, ala an endurance athlete.

Personally if I were, I would experiment with low fructose fruits, such as berries & banana's.

If you can pick up around 50g from other items in your diet, which typically isn't too hard, getting another 100g from fruits should be easy enough.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:41 PM

if your doing intense lifting it can be extremely glycogen demanding. You can only use glycogen during weight lifting. Low fructose fruits aren't really that low either, they are nearly the same as every other fruit in regards to fructose content.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 22, 2011
at 03:13 AM

It's not that simple, depends on the endurance athlete's phase of training, and fructose doesn't matter.

77877f762c40637911396daa19b53094

(78467)

on December 22, 2011
at 05:55 AM

Not sure why a perfectly useful answer was downloaded. What is wrong with some of the fucktards who frequent this place? +1

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 22, 2011
at 02:42 PM

only if you're doing it wrong cliff

77877f762c40637911396daa19b53094

(78467)

on December 22, 2011
at 05:55 AM

Not sure why a perfectly useful answer was downvoted. What is wrong with some of the fucktards who frequent this place? +1

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on December 22, 2011
at 11:19 PM

Sure, but I have no problem doing my strength training whilst in deep ketosis, but can't train for a marathon/ultra without fueling a decent amount of carbs - yes I have tried.

2
Medium avatar

on December 22, 2011
at 02:23 AM

What other starches besides sweet potatoes cause digestive problems? I ask because you are proposing to remove "all starches" as an experiment. Do you have experiential evidence that the entire category "starch" is problematic for you?

A96720eb77be29f27f198654fecd8f3c

(824)

on December 22, 2011
at 02:45 AM

I've tried Yucca, taro and squashes

2
77877f762c40637911396daa19b53094

(78467)

on December 22, 2011
at 02:05 AM

Fruits and vegetables will still have some level of starch in them. So, if you really do want to remove ALL starches, then your options are probably to use pure sugar. Honey. Etc.

I really don't think you want to go that route, though.

If I were you, I'd try things like turnips or rutabagas. I think cabbage is kind of on the high end for veggies in carbs.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 22, 2011
at 03:13 AM

Yes! Sweet potatoes bother me, but rutabagas and celery root don't. You probably need to eat a larger portion to get as much carb, but I've never had a problem with either.

0
E167c0387a5f0b87bb1f2c3e6aec73a8

(1240)

on December 22, 2011
at 01:08 PM

why so strict?...

why sprint?... (unless somebody is chasing you)

why 150 grams of carbs per day?...

personally i use milk, and sucrose, but hell what do i know.

0
Cf32992bfa1907147c7cdc451bba9c63

on December 22, 2011
at 03:27 AM

I am told of a rare delicacy called a 'fruit.'

If you can get your hands on these mythical foodstuffs, I am sure you can reach your carbohydrate goal without strict starches.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 22, 2011
at 02:43 PM

sometimes......

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 22, 2011
at 07:02 AM

But were they *good*, sarcastic answers?

Medium avatar

(10663)

on December 22, 2011
at 04:07 AM

I have failed to see an answer from you that wasn't sprinkled with sarcasm, conciliator.

Medium avatar

(10663)

on December 22, 2011
at 11:10 PM

At least you're consistent.

0
3bad4b0b105bf44d7650e7fdfbe15cbd

on December 22, 2011
at 03:04 AM

I have freakishly similar stats to you (including name, haha) and a similar workout schedule - I also tried VLC and it was unmaintainable for various reasons. The issue with not consuming starches is that starches are long strands of glucose molecules, and glucose is the only sugar that can be used to replenish glycogen stores.

That said, my PWO shake generally consists of a little whey protein, coconut milk w/ water, and 1-2 bananas. A decent sized banana can give you 30g of carbs (according to the USDA nutrition database), much of which is glucose. I believe the ratio is about 2:1 glucose:fructose but truthfully I'm having trouble finding a source for that.

After adding the PWO shake into my routine I've had no issues with intense exercise. I occasionally eat sweet potatoes, but my carb intake is almost always around 100g/day.

A96720eb77be29f27f198654fecd8f3c

(824)

on December 22, 2011
at 03:23 AM

i knew i was adopted... long lost brother....

9bd33dab06ad6696b1b6a06aed818f05

(659)

on December 22, 2011
at 03:09 AM

For 1 Large banana, looking at around 50/50 glu/fruc ratio Carbohydrates Amounts Per Selected Serving%DV Total Carbohydrate31.1g10% Dietary Fiber3.5g14% Starch7.3g Sugars16.6g Sucrose3250mg Glucose6772mg Fructose6596mg Lactose0.0mg Maltose13.6mg Galactose0.0mg Read More http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2#ixzz1hEHAC5yu

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on December 23, 2011
at 01:38 AM

Source? This study showed no significant difference between muscle glycogenesis rates when consuming an all glucose vs. 2:1 glucose:fructose drink post-exercise. At 95% confidence there was no difference, but at a lower confidence you could conclude that the glucose/fructose combo actually performed worse than the pure glucose drink. http://www.ncbi.nlm.nih.gov/pubmed/18799989.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:42 PM

fructose in combination with glucose fills muscle glycogen stores better than pure glucose.

-2
Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 22, 2011
at 03:00 AM

you can't period. read Antholny colpo's articles, he advises a high starch Paleo diet for all athletes. doing low carb while training hard is just foolish and only the most dogmatic low-carb advocates would advise such. in fact i box 2x/wk, weight train 2x/wk and do sprints 2x/wk while in medical school. i eat about 40% carbs thru sweet potatoes (i love okinawan purple ones), potatoes and some white rice.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 22, 2011
at 01:43 PM

Starch is not required at all, i eat around 700g of carbs and only ~40g come from starch :)

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 22, 2011
at 09:52 PM

you people talking about fueling real training with fruits and training depleted clearly have never been serious athletes. i used to be a competitive boxer in the amateurs, and the kind of training we go thru isn't your run of the mill "Paleo exercise".

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 22, 2011
at 02:46 PM

And you can certainly train and progress while depleted, all effort is relative. Of course if training is your goal in and of itself well, that might make a difference.

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on December 22, 2011
at 09:53 PM

@Cliff unless you're eating just roughage (which doesn't count as carbs), either you're exaggerating or you're liver is gonna die soon from all that fructose

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 22, 2011
at 03:22 AM

he can still eat fruit, so he definitely can achieve any of his training goals. fruit will be just fine for his purposes.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 22, 2011
at 07:45 PM

I agree with DH...low carb diets are terrible for athletes.

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