On non-workout days, I'm limited myself to 20 carbs made up of 1 cups mixed berries, salad and another salad at the end of the day (along with lots of protein and fat.) Workout days, I'm taking in 50 carbs in the form of 2 cups of berries, 1 cup of sweet potato (after workout) and salad.
I'm trying to play the balance between having enough energy for intensity during after after the workout while still controlling insulin. Not sure if this is " the best way." Only way to find out is to do. My hesitation is the fructose in both the berries and sweet potato, but think I'm splitting hairs at this point.
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The sweet potato is good, but I would suggest something other than additional fruit on workout days. Fructose is preferentially stored in the liver, so it's not really useful for priming/restoring muscle glycogen. Agreed about not splitting hairs, but upping your fruit intake to prepare for a workout is like filling up your wiper fluid before a long drive--not wrong, but not as helpful as filling up the gas tank.
I love endurance workouts. I know it's not the Paleo thing to do, but it is what it is. I follow more of the "Paleo Diet for Athletes" approach to make sure that I can recover from and perform well during workouts. I eat completely Paleo throughout the day, but for recovery from runs/rides longer than 30minutes I make sure and take in adequate carbs/protein. I was 100% paleo throughout the winter when my runs and rides weren't that long and I was doing great. But once it started getting warmer out i noticed that I started to plateau with my gains in the weight room and in my endurance workouts. I re-introduced slow cooked oatmeal and have seen substantial gains. I still stay away from processed meat and bread products, but I do eat the "lesser processed" oats. And I still feel as healthy as I did when strict paleo (except now I have more energy to get my endurance workouts done)
http://paleohacks.com/questions/4931/any-cyclists-how-many-carbs-do-you-consume - I posted a bit about what I chug down here.. Putting this link here rather than repeating myself :)