Stream Week 3: Carbohydrates Part 1

Main Objective This Week

Understand why carbohydrates are the athlete’s primary fuel source and how to choose, time, and consume the right types of carbs to optimize performance, recovery, and overall health.

Coach’s Quick Scenario

This week, during your warm-up or post-lift huddle, you’ll introduce the truth about carbohydrates—debunking myths and explaining why carbs are essential for athletic performance. From Monday to Friday, you’ll walk athletes through the dangers of too few carbs, how to spot harmful fad diets, how much they actually need, and how to choose high-quality sources. You’ll wrap the week with an open discussion on meal planning and carb timing.

Monday – Carbs: The Athlete’s Primary Fuel

• Talking Point: Carbs are not the enemy—they’re your primary source of energy for your muscles, brain, and nervous system.
• Sample Script:
  “Carbs are the fuel that power your sprints, lifts, and even your decision-making during competition. Without enough carbs, you can’t train or perform at your best. This week, we’re focusing on how carbs support your energy, focus, and recovery—so you can get the most out of every session.”
• Action: Eat a carbohydrate-rich food source with every major meal today. Examples: whole grain bread, oatmeal, rice, beans, fruit, potatoes.

Tuesday – The Risks of Low Carbohydrate Intake

• Talking Point: Low carb intake leads to low energy, poor stamina, limited strength gains, and even increased injury risk.
• Sample Script:
  “When you cut carbs too low, you’re starving your body of its preferred energy source. That means slower lifts, less stamina, reduced strength gains, and even a greater chance of injury. Carbs keep your engine running at full speed.”
• Action: Track your carb intake for the day and check if more than half your total calories come from carbs. If not, adjust at your next meal.
• Optional Open-Ended Prompts:
  • How do you feel during training on days when you eat fewer carbs?
  • Have you noticed a difference in your performance after a carb-heavy meal?

Wednesday – The Truth About Low-Carb Fad Diets

• Talking Point: Fad diets that drastically reduce carbs can hurt your performance and recovery.
• Sample Script:
  “Low-carb and no-carb diets might be popular for weight loss, but for athletes, they’re performance killers. These diets strip away the fuel your muscles and brain need to train hard, recover fast, and stay healthy.”
• Action: Identify one food you enjoy that a fad diet would tell you to cut—and include it in today’s meals if it’s a healthy carb source like fruit, oats, rice, or beans.
• Optional Open-Ended Prompts:
  • Have you or someone you know tried a low-carb or no-carb diet? What was the impact on performance?
  • How can you spot a diet that’s more about looks than performance?

Thursday – How Many Carbs Should Athletes Consume?

• Talking Point: Athletes need more carbs than the average person—often 4–12 grams per kilogram of body weight depending on sport, position, and training load.
• Sample Script:
  “Carbs should be the largest part of your diet—more than protein and fat combined. The right amount depends on your sport and position. For example, football wideouts may need 6–10g/kg, while distance runners may need 6–12g/kg. We can use the Critical Reload Nutrition Calculator to find your target.”
• Action: Use the Critical Reload Nutrition Calculator to estimate your daily carbohydrate needs. Compare that number to what you’re eating now.
• Optional Open-Ended Prompts:
  • What factors might cause two athletes in the same sport to have different carb needs?
  • How can knowing your exact carb needs improve your meal planning?

Friday – Quality Carbs and Nutrition Planning

• Talking Point: Not all carbs are created equal—whole, nutrient-rich carbs beat processed carbs for health and performance.
• Action: For each meal today, swap at least one processed carb (white bread, chips, candy) for a whole-food carb (fruit, vegetables, oats, rice, beans).
• Optional Open-Ended Prompts:
  • How do you feel after eating processed carbs compared to whole-food carbs?
  • What’s one carb swap you can make permanent in your diet?

Why This Works

• Protects performance and recovery: Adequate carbs fuel muscles and the brain, preventing fatigue and muscle breakdown.
• Builds nutrition awareness: Athletes learn to distinguish between quality carb sources and processed options.
• Supports sustainable habits: Breaking carbs into daily actions and swaps makes it easier to maintain long-term.