Yams & Sweet Potatoes; Paleo Indeed!

I've written about my love for my #1, #PaleoDiet approved, starch of choice for preparing for endurance training.

In his Daily Apple today, Mark Sisson discusses the matter:

Click HERE to read on!

Comments

[C]

I LOVE sweet potatoes and yams - could eat them everyday with a little bit of coconut oil and cinnamon (it's dessert for me).

But, was wondering how hard/long does your workout have to be in order to require a sweet potato/yam? I noticed that Nell only eats them when she has an event the next day or a long ride/run planned. My longest workouts are only 1 1/2 hours.

Great post!! Thank you!

[Nell]

True, I do only eat them when Im prepping for a longer type workout. If your longer sessions are 90 minutes, and youre Paleo, and youre at a healthy, lean weight with no blood sugar issues, Id say youd be fine to eat them, too, when youre getting ready for those sessions!

[Paige]

I experimented a smaller Prep-phase appropriate Homebrew (no added glucose, about half the OJ) with some boiled African Yam instead of fruit the other day. It was really awesome; the texture was more like yogurt, and the flavor was great. (Yams are very flavor-neutral.)

I did notice in the Paleo Diet for Athletes that Cordain/Friel state that Yams and Sweet Potatoes can be eaten any time. Personally, I don't see why, if you load up with plenty of protein and fat in a meal, why you couldn't have a limited portion of sweet sweat potato any time? They're about as nutrient-dense as any vegetable, which makes them a far superior choice to other starches.

[Nell]

I think that would come down to personal response to how each athlete reacts to eating it, aside from prepping for a w/o. Personally, if Im not preparing for a long session, I feel a bit over-full if I add the starch, even if it is just a little...

[C]

Hey Nell,

How long does a workout have to be for you in order to add the sweet potato?

I'm trying to drop the last 5lbs and probably eliminating the sweet potato would be a good start (longest workouts are 1.5 hours).

Thanks! Great topic!

[Nell]

I think its a little bit of trial and error; I personally dont really add the starch for shorter workouts, however, I would encourage you to try some sessions with yam as your fuel, and others without, then see how you feel.
Remember, even when someone is trying to lose weight, the time to restrict calories is NOT right before, or during or post workout.

Also, keep in mind were only talking about a small portions; its not as though youll eat a 10 ounce yam in one sitting! (Depending on your bodyweight, that is...)

[C]

Yams make me happy at any time of the day!!! I feel more stable when I eat them as opposed to fruit but maybe there is a transition time?

How much yam do you eat before a big workout? Just curious.....

Thanks for the help!

[Nell]

It depends on how long the w/o is going to be, and the intensity, and time of day, and what else Ive eaten close to the time of the w/o.

Whats your current pre- w/o MO? Happy to help you troubleshoot!

[C]

Since I workout in the morning, I don't eat before a workout. My workouts are usually 45 min of medium-high intensity cardio (dance aerobics combined with treadmill running). Then in the afternoon, I do ~45 min of muscular structure work (bodyweight exercises) - I'm sweating pretty well by the end.

Thanks for the help!! It's hard to see how the little things all come together.

[Nell]

It sounds like youve got everything pretty dialed in;
are your energy levels constant and is your weight where
it should be? Sleeping well? If so, you might not
need to change what youre doing at all!
Nice job! :)

Nell Stephenson
www.nellstephenson.com
BS EXSC, USC ACSM H/FI

Sent from my iPhone

[C]

I'm still battling the last 5-7 lbs. Sleep has been an issue since my daughter arrived (5 years ago - my body still wakes up as if she were still nursing - UGH!).

How is it that you can be 5'6" and 116lbs, but it is difficult for me to get below 130lbs at 5'8"?

Thanks for all you do for us, Nell. I have learned so much here!

[Nell]

There are SO many factors to take into account- metabolic rate, frame size, activity level, just to name a few!

Your weight of 130 @ 58 certainly sounds like a fit, healthy, weight to me, incidentally...

Have you been strictly Paleo for long? Personally, I found that once I became a complete Paleo follower, it was a long, steady, healthy process to lean out to where I am now, and have been for about three years. Before that, I was still healthy and fit, and racing IM, but weighed a good 20# more! (The result of inclusion of whole grains, legumes and raw dairy that I used to eat back then!)

[C]

I've only been Paleo since Sept 2010 (I was vegan before - I shudder at that admission now). 130lbs is a healthy weight but I'm small framed and am heavier now than before my daughter was born (and impatient!). Thanks for sharing your journey - that helps a LOT! I know this is the right eating plan because I feel TONS better than I ever have. Your blog is a daily read for me so thank you so much for all you do.

FYI: your eggnog recipe is WONDERFUL!

[Nell]

Well, rest easy because I was vegan for about two years myself in 1999/2000. Youll get there- just stick with it!

Im happy to share- try to be an open book as best I can!

Glad you liked the egg nog; good to have an alternative to the dairy, corn-syrup laden variety!

Keep me posted as to how youre progressing and let me know if/how I can help, be it simply answering questions, or giving more detailed advice via a custom plan- you know where to find me, either way!

[C]

Thank you Nell!!

[Nell]

Anytime!

[john]

HI

I bought one of your plans of training peaks...I was good until the holidays, and then i ate to the point of literal sickness. Now back on the wagon, and have physical reassurance that slipping of the wagon isnt fun. So my question is around workouts. I eat the yams after, and try to arrange long or intense workouts around a meal, but what are you eating during workouts. A GU isnt on the plan.

Thanks

[Nell]

I often write about how the one non Paleo food in my diet are my carbohydrate gels. (BUT I am working on that- how awesome would a PALEO gel be? : ).

Anyway, I recommend following the guideline of 4 kcal/kg bodyweight per hour of exercise lasting more than 90 minutes. For example, I weigh 52 kg, so I take roughly two gels per hour. Power Bar gels have 110 kcal each and they suit me really well- its all I eat during training for, and racing Ironman.

Make sure you are also incorporating HOMEBREW recovery drink after your long sessions, too (recipe in The Paleo Diet for Athletes), and feel free to e- with any more questions you may have!

[A Facebook User]

There's nothing wrong with raw dairy and Paleo...moderation! I drink raw milk, make my own kefir (which i use in smoothies with raw pastured eggs, coconut oil and fruit). Raw dairy gives me so much energy and helps my gut! Superfood!