I workout hard and I like to NOT be skin/bones and a bit of lean muscle. This means I just cant get enough calories from meat and fat and I need some carbs (in all likelihood, MAYBE it is true that you just don't need carbs and that they are counterproductive).
So, that being said, I don't want fruit (fructose, simply don't like it, etc). Potatoes are ok but require some work and give my stomach some trouble and a bit of an insulin spike. Rice is pathetic, and obv no grains.
What about gatorade as a way to get some glucose during or before the workout? Maybe 30-40 grams worth of carb from it per workout day. It is all sugar but as I understand not the terrible sugar like soda or the fructose of fruit. Its sucrose.
The last time I picked up a bottle of gatorade, it had HFCS in it. Sucrose is better due to the glycosidic bonds between the fructose and glucose molecules, which slows down absorption a bit, but it still has 50% fructose, but in your case, fructose doesn't really matter.
I'd say that rice would be a far better choice for you. Why do you think it's pathetic?
Just drink coconut water.
Research by Kuberski6 identified the sugars contained in coconut water, detecting glucose, sucrose and fructose in the proportion of approximately 50, 35 and 15%, respectively, but their study did not relate whether these proportions remained constant during different months. The current study found that the proportions of these sugars varied depending on the stage of maturation of the coconuts: glucose, from 34 to 45%; sucrose, from 53 to 18% and; fructose, from 12 to 36%.
I think Gatorade is garbage. I used to worry a lot about the same things you mentioned. Since I switched to eating paleo most of the time, I don't worry much about them anymore. The diet seems to take care of you. Most days I hover a little below 100g of carbs and have found my workouts to be more effective than when I worried about carbs for energy. I also find myself more able to hold weight than before. I've got the skinny gene too. But I have really found focusing more on good fat and protein has helped me far more than worrying about pre-workout carbs.
I'm not sure how long your workouts are, but I keep mine under an hour. If you do endurance type workouts and find yourself bonking, I'd definitely recommend eating fruit rather than drinking gatorade for some quick sugar.
And if you're not eating a lot of good fat, you may be surprised to find how much energy that can give you.
+1 to the coconut water suggestion.
Here's another. I keep thinking about posting a question about what paleos can pick up from raw vegans. "Nothing" is one possible answer; but I think there are a few things. Datorade as a sports drink is one possibility. Soak some pitted dates overnight. Mix them in a blender with water until smooth. You've got a carb-rich sports drink that's tasty, full of minerals, and devoid of HFCS or other artificial frankenfoods.
Now that I think about it, blending the dates with coconut water instead of ordinary water seems like a good idea.
A 20oz bottle is basically 30g of sugar with almost no food value. Hard to see any benefit whatsoever. Sugar is a toxin, fructose is one of the more toxic forms of it. This is far worse than potatoes, rice, or any whole food in terms of insulin spike and sugar impact.
I gained two pounds of muscle (quite a lot for a 5"2' chicka) on low carb paleo: 100g or less per day as I feel I want them. Eating more protein and fat gives your body more building blocks to work with, as opposed to eating more carbohydrate, which is nothing but a fuel source. People who eat lots of carbohydrate experience percieved muscle growth; however, every gram of carbohydrate is simply packing itself into the muscle with another 3 grams of water. If you're worried simply about getting enough calories, ADD DELICIOUS, DELICIOUS BUTTER to everything. Eat lots of fatty food. Buy costco jars of maranatha almond butter and eat them as a before dinner snack.
If you're worried specifically about needing carbs as a fuel source during exercise, I'd recommend potatoes. They're nothing but glucose - in the olden days before engineered food, tour de france bicyclist carried white potatoes to eat on the ride. The insulin spike is GOOD if you're working out, and will cause nutrients to be shuttled into your muscles to repair them faster. You should try experimenting with different varieties of potatoes and other starchy root vegetables to find which one goes down most easily for you.
Gatorade is ok-ish. However, you could choose SO much better.
Gatorade is crap, you can make your own version if you like, here is something I have made before: