Getting useful carbs into the 100 range page

[The Scott]

Yes i know fruit can do this but I am EXTREMELY carb sensitive and it appears anything that has potential to go directly to storage will.

sweet potatoes/yams what else?


Im attempting to get my workout day nutrition dialed in and just cant figure out what the heck to use for my carbs. I cant do rice it appears to mess with me as much as wheat

[Fiji]

Winter squash (like butternut or acorn squash) or pumpkin. Kabocha squash (Japanese squash) is my favorite. I like it just roasted in the oven, tastes just like a sweet potato. You can add some butter if you find it too dry.

kabocha squash - Google Search

[sbhikes]

Roots, too. Celery root is amazing and delicious. Rutabaga, turnips, parsnips. Plantains are good, too, but if they get too ripe they get too sweet for my tastes.

[paleo-bunny]

Yes, it is tricky. I agree - roots.

White potatoes should be OK too, unless you are intolerant to deadly nightshade.

Also yoghurt or raw whole milk post-workout, if you can tolerate dairy, as they are fructose free.

[Chaohinon]

Another vote in favor of root veggies. Lately I've been making large batches of roasted carrot, beet, turnip, butternut squash, rutabaga & zucchini. Add in potatoes & sweet potatoes to bump up the carbs more. This can easily be adapted into breakfast hashes, soups, cold salads, dinner casseroles, etc. I've even tried a chipotle burrito bowl-thing with pico de gallo and chopped steak. If you're really having trouble hitting your macros, try whipping them with butter into faux mashed potatoes.

I'm a big fan of broccoli-carrot mash too.

My anecdotal experience is that root veggies in large quantities are a lot friendlier to the gut than dense greens like kale.

[ChocoTaco369]

Fat free Greek yogurt mixed with pumpkin puree and berries if you're super intolerant.

Of course, the ultimate refeed is white rice, white potatoes and sweet potatoes.

[ChocoTaco369]

Also yoghurt or raw whole milk post-workout, if you can tolerate dairy, as they are fructose free.

Fructose isn't a problem at all as long as it's in whole fruit form and it doesn't comprise the bulk of your refeed. Fructose gets your liver going and I always make sure to add fruit in my refeed.

I strongly recommend skim milk over whole milk post-workout. Fat is terrible post-workout for a lot of reasons. It's the one time it should be avoided like the plague. Today was refeed day and this was my entire day:



Carbohydrate is beneficial post-workout, but in the presence of all that insulin, it's fat that will trend toward storage. A high-fat carb refeed is a surefire way to bloat like crazy. Today was a perfect refeed day for me in terms of macros. Stats: 5'7", 140 lbs. Today's workout: deadlifts, shoulder presses, bent over rows, lateral raises. If I were to drink a glass of whole milk, I'd nearly double my fat intake for the whole day, and that's a no-no.

[The Scott]

Im hyper sensitive to fructose and dairy.

[activia]

What do you mean by hyper sensitive? What happens when you consume them?

[The Scott]

Dairy upsets my stomach (especially after 1 month of none) and higher gi carbs appear to go directly to storage. I personally believe Im on the threshold of type 2 or very insulin resistant. The first time my body has responded to dropping fat was over the last month where I havent let the carbs creep over 25 and no i am not obese.