What if you don't like yams???

[Tony Colicchio]

Next best PWO carb choice?

-tony

[Baker Mulherin]

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.

[Paul Austin]

Prunes would also be a good choice. The prunes I get from Costco have 24g of carbs per serving (5 prunes).

[Andrew James]

Don't be scared of regular potatoes, man. They're great for PWO, or any other time of the day, IMO.

[Michael Dries]

Originally Posted by Andrew James

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.

[Alicia Michel]

Originally Posted by Paul Austin

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.

[Spencer James]

Originally Posted by Alicia Zhuang

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.

[David Meverden]

Sugar is an option too. Many people speak highly of chocolate milk as post workout drink. And, of course, it's crazy super delicious.

[Sasha Specht]

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

[Brad Gutting]

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.