Just wondering if anyone has done any research or studies into the speed at which sweet potato is uptaken by the body and made available for use as an energy source. I am thinking in terms of a practical application, as a fairly low carbing crossfitter, when the best time (in terms of hours prior) to pre workout is to consume the starchy carb to aid fuelling the more glycotic pathway type workouts/wod's.
For me, what works best is to have the sweet potatoes immediately post-WOD. You don't really need it pre-WOD because once you've gotten them converted to muscle glycogen, it'll stay there until you need it, so just replenish after the workout (when you're insulin is already up) and you'll be fine. Another benefit to not having them pre-WOD is that since they're starch, they will raise your insulin a bit, when your insulin is up, you have a much harder time pulling energy out of fat cells to be used, so if you're slightly hungry (not starving) and running on low insulin during the WOD you can both use your muscle glycogen and pull energy out of fat.