Nutrition: Sweet Potato (A Paleo Exception)

Nutrition: Sweet Potato (A Paleo Exception)

Those who adhere strictly to a Paleo style diet can find their recovery or energy levels for activity can be hampered (especially) if they opt for ultra-low carbohydrate intake.  

It is important to fuel our bodies for activity, and to support recovery.  But it is often confusing as to what options are available to us as paleo or primal dieters who don't want to rely on high glycaemic foods (pasta, potatoes, rice, etc) to perform this task?

Well one alternative includes root vegetables (tubers) - such as yams and sweet potatoes.  These are neolithic foods but can be important as a means of achieving healthier calorific density in moderation.  Below I consider some benefits of the sweet potato.

The sweet potato is a moderate GI (glycaemic index) carbohydrate and is very high in Vitamin A (a fat-soluble antioxidant).  Vitamin A (beta-carotene) is what gives sweet potatoes the rich orange colour (some sweet potatoes are purple in colour).  

To maximise absorption of vitamin A ensure you have adequate fat with your meal to ensure the body is better able to utilise this antioxidant.

Interestingly a study several years ago of 10,000 Finnish smokers found that those with higher levels of Vitamin A (beta-carotene) in the blood had a lower incidence of lung cancer.  This was only the case with Vitamin A from natural sources though, not that coming from synthetic vitamin supplementation where lung cancer rates where actually found to be higher! [1]  Another reason to stick to natural sources for antioxidants!

In Loren Cordain's book "Paleo Diet For Athletes" the sweet potato is also considered as one of the better options for recovery from extended endurance work.  This book goes into great detail of nutrition for pre-, during and post-activity.

The sweet potato also includes Vitamin C, E, B6 - the micronutrients manganese, copper and traces of potassium and iron.  Anthocyanin is a colour related pigment which studies have shown to have anti-inflammatory properties another property supporting one's recovery from activity.[2] 

Here's a recipe for Sweet Potato Chips (using coconut oil for adequate fat intake).

Sources: 

[1] http://www.jrussellshealth.org/caveats_vit_min.html

[2] Effects of anthocyanin-rich purple potato flakes on antioxidant status in F344 rats fed a cholesterol-rich diet. Br J Nutr. 2007 Nov;98(5):914-21. Han KH, Matsumoto A, Shimada K et al.

Workout: Active Recovery

Today a surprise!

Yesterday I was on a MovNat Seminar where I was physically challenged for most of the day (in conjunction with what I did last week) so feeling a little sore with DOMS.  

After a really hard workout it is tempting to want to stay in bed, sit around and watch TV, especially on a Sunday.  But sometimes it really is best to keep moving, otherwise you are likely to feel even worse.

Today I'm taking it easy.  But that does not mean I am doing nothing.  

Do something as simple as taking a stroll through the park (not jogging), an easy-going bike ride, doing some dynamic stretches or some light gardening.  No rush or heavy exertion, just take it easy.

By staying active on a 'rest' day: 

• you keep the joints lubricated; 
• relieve soreness and stiffness by increasing blood flow to the muscles;
• aid in recovery from intense exercise/activity;
• and also relieve stress.

Some days we do need complete downtime, other days we should train very hard.  But balance should be maintained to avoid training plateaus and to maintain well-being.  

Remember, active rest and recovery as part of your training: stay healthy and injury free.

Six Benefits of Rest

When embarking on a new workout regime and you start seeing great results.  There is often the tendency to overdo it.  I have fallen foul of this myself, and often fail to get adequate rest.  This is often cited:

"If I work out more frequently, or for longer than the results will surely be better?" - anon.

One thing is for sure.  High intensity workouts performed for 6-7 days a week, will definitely result in burnout, a lack of motivation, illness and injury.

Six benefits of rest:

1. Aids Recovery:  a day or two off per week is required to allow bone, muscle, tendons and ligaments the time to recover and repair themselves.  Muscle growth occurs during rest periods, not during exercise;
2. Keeps you healthy:  avoids the risk of the immune response being compromised due to over-training;
3. Helps you sleep:  adequate sleep allows the mind to repair itself and develop new connections (useful when learning new skills, adaptations);
4. Lowers stress: decreases abnormal levels of cortisol (stress hormone): This will allow alertness, productivity and general health to be maintained;
5. More energy throughout the day:   adequate rest helps you avoid energy slumps during the day, ensuring workouts are more effective and efficient;
6. Boosts brain function:  allows for better concentration and focus.

I often repeat the mantra: 

"There is no such thing as over-training, but under-resting."  

This is certainly true, and needs to be factored into your training regime - whatever it may be.

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