Paleo: Post WOD Nutrition – Carbohydrates

It can be difficult to understand the amount of carbohydrates you require to get the desired energy you need to help your body function. The amount of carbs to eat in a day depends on several variables including your (1) body size, (2) activity level, (3) fitness goals, and (4) ...

It can be difficult to understand the amount of carbohydrates you require to get the desired energy you need to help your body function. The amount of carbs to eat in a day depends on several variables including your (1) body size, (2) activity level, (3) fitness goals, and (4) genetics.

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How many grams of Carbohydrates do you consume in your diet?

Below is the amounts and the effects on the body!

300g+: Danger-

While this amount can be consumed by some endurance athletes, this amount should be highly avoided, it would be easy to reach on a diet of cereals, pasta, rice, bread, cakes, soft drinks, processed snacks, sweets, desserts etc

-There are high risks of excess fat storage, inflammation and diabetes.

100-150g: Manageable-

-With this amount body weight and activity level need to be considered but if combined with Primal exercises, allows for fat burning and muscle development. All grains and sugars would be avoided here.

50-100g: Easy Weightloss-

-This would be ideal for an individual who wants to drop weight and maintain this weight loss, as insulin levels would be minimised and fat metabolism would speed up.

0-50 grams/day: Ketosis

-With such a low amount your body goes into a state of Ketosis, this is ok occasionally for Intermittent Fast but it is not sustainable to be following this long term. May also be ideal for many diabetics (Always Consult with a doctor first)

**Always make sure to listen to your body as if you are slacking in your training, tired/cranky daily and unable to function properly, you should consider upping your carbohydrate intake and by saying this I don’t mean you should go and load up on breads and pastas (We don’t want to mess your insulin levels up as this leads to weight gain!) Use the list below as a guide to understand which carbohydrates you should include in your diet.

Bad Carbs:

-Bread
-Rice
-Pasta
-Refined Sugar
-Cereals
-Soft Drinks
-Corn
-Legumes
-Potatoes (If trying to lose weight/sensitivity issue)
-Grains
-Alcohol
-Processed Foods & Sugars

Good Carbs:

-Sweet Potato (In moderation if trying to cut weight)
-Butternut/Acorn Squash
-Aubergine
-Berries
-Portobello Mushroom
-Green Vegetables
-Bananas
-Apples
-Carrots
-Artichoke
-Tapioca
-Cauliflower
-Fruits

This is not an extensive list but will give you an idea of what to include and what to avoid, some people might want to include small doses of rice/legumes or something similar and thats ok- do whats right for you and your body!

Now on to my favourite part: Food 🙂 This a recipe for a perfect “Brunch” dish using Sweet Potato.

                                                                                                                                                            Sweet Potato & Chorizo Hash

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Ingredients (Serves 3-4)

2 Large onions
1 tablespoon grass fed butter
1/2 a chorizo
2 Large Sweet Potatoes
4 Garlic Cloves
Bunch of Fresh Parsley
3 tablespoons olive oil
Himalayan salt, plus more to taste if necessary
Freshly ground black pepper
3 Large eggs

Instructions:

1. Preheat oven to 180°

2. Peel the onions and cut them in half lengthwise, then cut them into rainbow shapes.

3. Melt the butter in a pan over medium-high heat. When it foams up add the onions and sprinkle with a pinch of salt. Lower the heat slightly and cook the onions for about 15-20 minutes, stirring occasionally-Cook them until they are a light brown colour.

4. Meanwhile, Slice the sausage into a coin shape and fry in another pan and over medium-high heat,Cook the sausage for about 10 minutes, or until the outside is crisp. Drain away any excess fat & then once slightly cooled put into a blender/food processor and pulse for a few seconds until the sausage has turned to mince.

5. You can peel the Sweet Potato or leave the skin on- Chop into even cubes. Finely mince the garlic and parsley, and toss them in a large bowl with the sweet potatoes. Toss with the olive oil, salt, and black pepper. Then stir in the onion and chorizo.

6. Line a large baking sheet with parchment paper, and spread out the mixture evenly. Roast for about 30 mins.

7. Spread a relatively thin layer of the (already cooked) sweet potato hash back in your pan. Make small wells in the mixture and crack in large eggs. Sprinkle lightly with salt and pepper.

8. Bake or grill for 15 to 20 minutes, or until the eggs are cooked through.

Serve immediately.

Hope you enjoy 🙂

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About The Author

Hi I'm Aimee, After living a Vegetarian lifestyle for over 10 years, I've come to realise that not all diets suit every body!!Now keeping with an 80/20 Paleo/Gluten Free diet, I like to find the flavour in ingredients that will not only energise the body, but also taste fantastic. I began my Crossfit journey in 2010 and haven’t looked back since, I now have a love for all outdoor sports and will take any challenge that comes my way!I hope ...

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