Keeping your body fueled before and after workouts is crucial to hitting a new PR on your 5 or 10K. We have compiled a list of the top 5 tastiest, and healthiest carbs for paleo runners. Whether you are new to paleo or a seasoned Caveman, this is a quick list of what to stock your kitchen with! Check out some of our favourite recipes too!
1) Yams. This is your number one, go to fuel, for after a tough run. An average medium sized yam packs 28 grams of carbs without spiking your insulin levels. Our favourite, and simplest way to prepare is roasting in the oven, whole. Simply take a fork and poke holes all over the yam (leaving skin on). Roast at 350 for 40-50 minutes. These are done when you can easily poke with a fork and the flesh is soft. Be sure to consume your yam within 30 minutes of a run to replenishing the muscle and liver glycogen stores.
2) Dates. Simple, delicious and sweet. Eat a few of these BEFORE your run. Dates are one of the best because they are rich in glucose and they go straight to the liver for immediate energy. The body doesn't have to convert it to a different form of fuel to utilize it. Stock up on these at your local grocery store, they can last for months in your fridge, in a sealed container.
3) Plantains. One medium plantain contains 32g of carbs. The greener, the less sugar, which is ideal. Ingesting carbohydrates after training is critical in replenishing glycogen stores and initiating muscle glycogen synthesis. If we don't replenish these stores a runner’s training/performance can be compromised in future sessions. Plantains are very tasty solution to this. Our favourite way to prep plantains is to slice, toss in coconut oil and sea salt. On a baking sheet using parchment paper, cook at 350 for 10-12 minutes. Cool, and keep in a sealed container. You can store these on your counter for up to 7 days.
4) Beets area great source of inorganic nitrate. Say what? Basically, the nitrates end up in your salvia where bacteria convert it to nitrite. The nitrite converts to nitric oxide, which help with blood flow, muscle contraction, neurotransmission and so on. If you are not a beet fan, we have a super simple way to prep this magic veggie! After washing the beets well, cut each beet into halves. In a bowl, toss with EV olive oil, tahini, salt and pepper. Roast at 350 for 15-18 minutes. Serve hot! These go great with beef or chicken.
5) Figs. Generally, depending on the area you live in, are in season early June to late fall. Generally, you can get dried ones throughout the year, but fresh figs taste just like candy. Dried figs are great to take on a run with you. Eat two to three servings for every hour of running (one serving is roughly three dried figs).
Do you have a favourite paleo carb for before or after you workouts? Let us know in the comments and share with your community!