Sugar vs Starch page

[Rocky]

Hey,

I'm only 1 day in eating low carb/high fat, but am already totally convinced of the concept, it just makes too much sense..

but my question is: what carbohydrates are the better choice to eat before sports for best athletic performance: low gi fruit or whole rice/quinoa/potatoes (to get lets say 100g carbs)?


So long,
Rocky

[peril]

Fructose = 100% fructose. Common sugar, sucrose = 50% glucose, 50% fructose. Starch = 100% glucose. Fructose damages the liver. For the same amount of energy, starch is the better choice

[ChocoTaco369]

Stay away from fruit. You want starch. Your best bets are sweet potatoes, white potatoes and white rice. I've also been known to incorporate soaked beans and corn tortillas, but I do that because I like them and they give me NO intestinal issues - far less than sweet potatoes do. Fruit is largely processed in your liver, so it won't do much for energy. Fruit is a poor energy source and is really just "nature's candy" meant for a dessert when you want to indulge, IMO. When I carb cycle and eat 200-250g of carbs, I get in one piece of fruit to reset my liver glycogen during my fast-breaking meal and one piece of fruit at my post-workout meal. That's it. Using fruit as a fuel source is a mistake IMO.

[loafingcactus]

It really depends on the length and intensity of the event. One thing you will find is that a person on primal doesnt need to carb up the same way a person on a grain-based diet does. The difference is pretty dramatic when you are coming from a training background that wanted you to be eating during routine training... So not necessary on primal!

The fantabulous trainer Friel has co-written a book for primal athletes. I'm sure his book will end up discussing fructose (though I haven't gotten into it) because at the extreme end of intensity you add the fructose to hit both pathways, but most people aren't going to need that for most activities.