SNACKS

Exercise Fuel

sometimes you need more carbs to fuel the workout

Boiled Sweet Potatoes or Baked Japanese Purple Yams

As discussed in the book’s introduction, sometimes you need more carbs to fuel more intense or longer duration exercise. An easy and healthy choice is boiled or baked potatoes, stored in the freezer for when you need them. I tend to make many of these at the same time, since I will be freezing them.

For boiled sweet potatoes, fill a large pot with as many of them as you can, covered in water and bring to a boil. Continue cooking them for 30 minutes (the longer you boil them, the lower their glycemic index value, but don’t overcook them). When they cool, wrap them for freezing.

For baked Japanese purple yams (this kind is purple on the inside as well, not just purple on the skins as you find with other varieties — this is the same yam from Okinawa made famous by the Blue Zone diet), bake uncovered at 400°F/205°C for 60 minutes. When they cool, wrap for freezing.

Then, just pack them into your bike bag, hiker’s backpack or hoodie kangaroo pouch.