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Old 04-05-2011, 03:29 PM   #1
Tony Colicchio
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What if you don't like yams???

Next best PWO carb choice?

-tony
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Old 04-05-2011, 03:38 PM   #2
Baker Mulherin
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Re: What if you don't like yams???

Any other starchy carb or root vegetable works well....all varieties of squash, yucca root, parsnip, turnip, rutabaga, jicama, ect. Maybe throw in some coconut water too.

I don't ever eat yams/sweet potatoes anymore, there are definitely plenty of other options. I like squash the best.
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Old 04-05-2011, 04:06 PM   #3
Paul Austin
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Re: What if you don't like yams???

Prunes would also be a good choice. The prunes I get from Costco have 24g of carbs per serving (5 prunes).
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Old 04-06-2011, 06:35 PM   #4
Andrew James
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Re: What if you don't like yams???

Don't be scared of regular potatoes, man. They're great for PWO, or any other time of the day, IMO.
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Old 04-06-2011, 06:52 PM   #5
Michael Dries
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Re: What if you don't like yams???

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Originally Posted by Andrew James View Post
Don't be scared of regular potatoes, man. They're great for PWO, or any other time of the day, IMO.
this, white potatoes are fine, granted they might not be as micronutrient rich as yams/sweet potatoes. If you are concerned about Saponins just peal them or don't eat the skin.
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Old 04-08-2011, 09:24 AM   #6
Alicia Michel
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Re: What if you don't like yams???

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Originally Posted by Paul Austin View Post
Prunes would also be a good choice. The prunes I get from Costco have 24g of carbs per serving (5 prunes).
Am curious about this suggestion as I understand that the fructose preferentially refills liver glycogen than muscle glycogen, whereas tubers preferentially refill muscle glycogen and less so liver glycogen.
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Old 04-09-2011, 02:10 PM   #7
Spencer James
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Re: What if you don't like yams???

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Originally Posted by Alicia Zhuang View Post
Am curious about this suggestion as I understand that the fructose preferentially refills liver glycogen than muscle glycogen, whereas tubers preferentially refill muscle glycogen and less so liver glycogen.
Yeah, I wouldn't rely on fruit for recovery. Fructose is not nearly as efficient for muscle recovery as starch or glucose.

To the OP -- have you tried different varieties of sweet potatoes and yams? They can taste pretty different, especially depending on how you prepare them.
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Old 04-09-2011, 02:47 PM   #8
David Meverden
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Re: What if you don't like yams???

Sugar is an option too. Many people speak highly of chocolate milk as post workout drink. And, of course, it's crazy super delicious.
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Old 04-09-2011, 04:35 PM   #9
Sasha Specht
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Re: What if you don't like yams???

I can probably find the article if I dig it up somewhere but I read that there have been some new studies showing that the combine ingestion of fructose and glucose PWO may be more optimal than glucose alone. I'll have to look up and find the article
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Old 04-11-2011, 09:42 AM   #10
Brad Gutting
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Re: What if you don't like yams???

I myself go with Recoverite from Hammer Nutrition. I like it quite a bit, and the carbohydrate in it is maltodextrin, which is derived from rice, potato, or corn starch--it's pretty close to glucose, which is preferable to fructose for muscle glycogen replenishment. I'm sure there are a myriad of opinions on this, with some agreeing it's fine and others convinced it'll kill you. Business as usual.
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