"Yamming it Up"

I've coined a term:  "Yamming Up" which refers to adding small amounts of extra starch to meals for a day or two when I'm preparing for a race.  Longer if it's an Ironman and shorter if it's a running-only race.

I always choose yams as my starch of choice.  As those who've read The Paleo Diet for Athletes are aware, there is a place in a modern paleolithic diet for yam and/ or sweet potato- before, during (if applicable) and after endurance activity.

Even for those endurance athletes who do NOT follow a paleolithic diet, it would behoove them to eat yams in lieu of other 'sports nutrition' options when getting ready for their event. 

Unfortunately, more sports nutrition products than not, feature ingredients that range from mildly offensive to downright unhealthy items that are simply not food!  Have a look at some of the labels of the items on the shelf in your local bike shop or triathlon store and you'll see what I mean: malitol, sorbitol, wheat, oats, whey, artificial color and flavor, hydrogenated oils, fractioned oils, soy, peanut... it goes on and on.

Aside from the fact that inflicting these things (again, I hesitate to call them food) upon your body would be toxic and encourage a host of unfavorable consequences both short and long term, they are NOT going to help your race if you are sidelined with a stomach ache, feeling empty because you weren't able to properly digest what you've eaten for the past few days, or are experiencing an inability to sleep or joint pain (just a couple of the ramifications of eating grains, legumes & dairy!).

Give it a trial run the next time you have a B race coming up.  Skip the bagels and peanut butter, the pasta loading and the 'energy bars' (aka candy bars).   Even if you're performing phenomenally now, you'll never know how much better you could be until you try eating the way we humans we meant to eat!

Comments

[Paige]

So whey protein is unacceptable? Cordain and Friel seem to suggest it is acceptable during Stages I, II, and III, but I've been apprehensive to use it given that it is a nasty dairy product. I was thinking about trying it as an addition to sports drinks during races and long workouts, as I have problems getting egg white powder to dissolve fully. I've noticed that the unflavored Hammer brand of whey contains only the protein and some added glutamine.

What about drinks like Accelerade?

[Nell]

You are right again; in The Paleo Diet for Athletes, it is mentioned that one might prefer to consume whey protein post work out as opposed to whey.

However, I write from a personal point of view, and I choose to avoid dairy in all forms.

I doadd a glutamine powder to my recovery drinks in order to make sure Ive got that base covered.

As far as Accelerade, a quick click on their URL will lead you to the ingredient panel and youll see: Sucrose, whey protein concentrate, trehalose Ascend, citric acid, fructose, natural flavor, lecithin, magnesium carbonate, salt, maltodextrin, mono potassium phosphate, ascorbic acid, vitamin e acetate, FDC Blue #1.

Again, speaking from my own personal point of view, regardless of where one stands on the whey vs. egg powder discussion, the fact that it contains and artificial sugar (sucralose), lecithin (often soy- derived) and artificial color (FDC Blue), is enough reason to avoid it.

[Katie]

Nell,

I'm confused about the role of yams in a paleo diet for athletes. In the book, it states that yams and squash can be a regular part of the diet. Based on your "yamming it up"comment, it sounds like they should only be enjoyed in preparation for or immediately following a workout. I'm scheduled for an easy day tomorrow, just an hour of deep water running. Should I not have a yam with dinner the night before?

[Nell]

Hi Katie,

I feel that its a very individual decision and that you should practice to see when you need more starch and not.

I personally feel better NOT eating starchier foods away from the time of exercising, and saving it for pre- (sometimes during!) and post.

Generally speaking, if you are at your healthy, lean weight and feel very balanced energy levels throughout the day, then chances are that you are doing a great job balancing the starchier, higher glycemic foods with proteins, fats and lower glycemic carbohydrates.

Alternatively, if you were to tell me that you have blood sugar highs and lows, are having difficultly losing excess fat or are feeling tired, Id suggest that you do try to narrow the time of when youd eat yam to that which is right around training,

Thanks for writing!

[Paige]

Alrighty, convinced; Accelerade is out. ;) I haven't had it in a while, so I'm good.

I guess I'll just stick with adding egg white powder to Heed for longer events and workouts. Any advice on how to get it (egg white powder) to dissolve better in water? That's really the only issue I have with using it.

[Nell]

I havent experienced the same issue with egg white powder not dissolving. Heres a thought- are you running or cycling (or what endurance sport are we talking about?)? There are some sports for which it might actually be practical to take actual egg white with you. For example, when my husband was training for one of his 100 mile endurance runs, wed stash a thermal cooler lunch box at certain points along a trail where hed be able to access properly refrigerated egg whites, yam sliced turkey...

[Paige]

Well, we're talking about triathlon, generally, but I'm doing some individual sports, as well. (Mainly running, but I'm looking to do some cycling time trials this year, too.)

What I've been getting with the powder is that it foams up at the top.

[Nell]

Have you tried different mixing methods? I find the egg white powder dissolves much better when I whiz it in the blender with a bit of ice, compared to stirring or shaking...

[Meg]

Nell,

I just recently came across your site from your blog entry on TrainingPeaks! I was so hoping I would find some information on your pre & post-race meals, and am stoked that I did. I am a female cyclist and I don't eat any gluten/grains. I am totally on board with yams as a perfect food to fuel up with before and after my races. The one thing I still struggle with is what to eat during the race. It sounds like you use egg white powder (which I've never heard of before!) - is there anything else you recommend? Thanks for sharing your knowledge, great site!

[Meg]

I should also add that I follow Mark Sisson's Primal Living and not the Paleo Diet. His site is great if by any chance you haven't seen it: marksdailyapple.com

Cheers!
Meg

[Nell]

Hello!

I dont eat egg white DURING an event, but I use the powder in my pre workout smoothies.

For long sessions, rides, runs or races of upwards of 3 or 4 hours, I combine 8 oz brewed, chilled green tea, a banana, 1 T Raw Almond Butter and 1 Scoop Egg White Protein Powder and whiz them in the blender. Along with that, Ill have some baked yam.

For shorter sessions, Ill mix natural unsweetened applesauce or baby food banana with chopped hard boiled egg white or egg white protein powder, to name a few example.

When Im racing 1/2 ironman or Ironman, or marathoning, I take a Carbohydrate Gel (this is the only time I recommend, or consume, refined carbohydrate) every 25. This is based on my body weight of 52 kg x 4 Kcal per hour. It suits me quite well, keeps it simple, results in zero gastric distress and has helped me get to many podium finishes wins!

What distance(s) are you racing? Happy to help advise if you provide a little more detail!

[Nell]

I have seen the site, indeed, and know Mark- glad youre a regular on both of our sites!

[Meg]

Thanks Nell! I feel better knowing that my GU habit is not off-limits :) It's the only gel I've found that doesn't upset my stomach! Glad to hear that I'm not alone in using them - I do try to stay 100% non-processed otherwise. As far as duration - my races are much shorter - crits are usually only 45 mins to an hour and road races 1.5-2 hours. I do generally warm up for 45 mins on the trainer prior to a crit and 20-30 before a road race. That being said, I do longer training rides most weekends between 3-4 hours when I'm not racing, and this is generally when I've struggled with nutrition. I weigh 52 kg as well - good to know about the x4kcal per hour rule! I usually do one gel per 45 mins or hour, which doesn't sound like enough. I will test the shorter time increments out on my next training ride. Appreciate your feedback!

[Nell]

Hi Meg!
Not off limits at all. Have you read Dr. Cordains The Paleo Diet for Athletes? If not- a MUST read!
What specific questions can I answer for you? Feel free to post as many as you like as quite likely there are other readers who will want similar information.
Thanks!

[Meg]

Funny enough, I bought the book ages ago and then never ended up reading the entire thing. I just took it back off the shelf after reading your post and skimmed through it - definitely extremely helpful! I'll be testing a few things out this weekend (C races :) and will let you know if I have questions. One thing I immediately picked up on is the glycemic load vs. glycemic index table - I never knew the difference. Very good to know!! Thanks so much, Nell!

Cheers,
Meg

[Nell]

My pleasure, Meg- let me know how the nutrition trials go this wknd and do feel free to post again!

[Meg]

Thanks Nell! Before both races (one on Sat, one on Sun) I ended up concocting a random little mix of 2 eggs, 1/2 cup yam and a quarter of an of avocado - sounds kind of strange, but it was perfect! I have honestly never felt better in a race. I used to do bagels with almond butter (pre-gluten free days!) but up until recently still ate GF oatmeal as my race bfast. I only phased that out a few months ago, and have struggled to find the right combo since. I am stoked to have found something that powered me through a few hours feeling totally satiated and ready to race! I added a banana about 1 hour out, and then a GU just prior to the race start. Worked out well...came in 6th on Sat and 5th on Sunday!!! I can't give all the credit to my nutrition, but it certainly helped QUITE a bit to not deal with the stomach issues I usually deal with on race day. Thanks again for the advice Nell!

Best,
Meg

[Nell]

Congrats! That is fantastic!
(Your combination of yam, avo and egg does not sound odd at all, in fact I make up all sorts of my own concoctions all the time!)
I agree- since I began the Paleo Diet five yrs ago, I never have any GI issues while training or racing like I used to. Its so nice to be able to
go as hard as you can and not be sidelined by an unexpected stomach ache (or worse!).
Keep us posted on the your subsequent races!