Stream Week 4: Carbohydrates Part 2

Main Objective This Week

Help athletes understand fiber’s role in performance, the types of fiber, and how to time and select fiber-rich carbs for energy, recovery, and long-term health.

Coach’s Quick Scenario

On Monday, you introduce fiber as a “performance nutrient,” explaining how it’s more than just digestion—it’s about fueling muscles and sustaining energy. On Tuesday, you break down soluble vs. insoluble fiber and challenge athletes to start making one swap from processed to whole-food carbs at each meal. By Wednesday, you’re helping them time fiber intake so it works with training, not against it. Thursday, you guide them in identifying the best carbohydrate sources for both performance and health. On Friday, you open the floor for athletes to share what worked, what was challenging, and how they’ll apply it going forward.

Monday – The Importance of Fiber in an Athlete’s Diet

• Talking Point:
  “This week, we’re focusing on fiber—an underrated part of performance nutrition. Fiber-rich carbs help you maintain energy, protect muscle, and keep your blood sugar steady.”
• Sample Script:
  “Most people think fiber is just about digestion, but for athletes, it’s about consistent fuel. Without enough fiber, your blood sugar spikes and crashes, leaving you tired. With the right amount, you get steady energy, better recovery, and long-term health benefits.”
• Action:
  Review your food choices from the past two days and estimate your fiber intake. Make note of any meals that were fiber-light.

Tuesday – Soluble vs. Insoluble Fiber: What Athletes Need to Know

• Talking Point:
  “Soluble fiber (fruits, oats) hydrates and feeds your gut’s healthy bacteria. Insoluble fiber (whole grains, veggie skins) keeps digestion moving and helps you feel full.”
• Sample Script:
  “Think of soluble fiber like a sponge—it absorbs water and slows digestion, keeping your energy steady. Insoluble fiber is like a broom—it sweeps your system clean. Athletes need a balance of both to fuel training and recovery.”
• 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). Use the Critical Reload Nutrition Calculator to see how these swaps help meet your total carb needs.
• Optional Open-Ended Prompts:
  • Which swaps were easiest to make?
  • Did you notice a difference in how full or energized you felt?

Wednesday – Timing Fiber Intake Around Training

• Talking Point:
  “Too much fiber right before training can cause discomfort. Time your higher-fiber meals at least 3–4 hours before training.”
• Sample Script:
  “Fiber is powerful fuel, but too close to practice it can be a distraction. Think high-fiber earlier in the day, then easier-to-digest carbs closer to training so your stomach is focused on performance, not digestion.”
• Action:
  Plan your next training day meals so your highest-fiber meal is at least 3–4 hours before your session.
• Optional Open-Ended Prompts:
  • What foods make you feel best during training?
  • How does your performance change when you adjust fiber timing?

Thursday – Choosing the Right Carbohydrates for Energy and Health

• Talking Point:
  “Whole grains, fruits, beans, and vegetables give you lasting fuel, vitamins, minerals, and fiber—all things your body needs to perform and recover.”
• Sample Script:
  “Not all carbs are the same. Highly processed carbs give quick energy but often crash you later. Whole-food carbs give steady energy and help your body recover stronger.”
• Action:
  Identify three favorite whole-food carbs you enjoy and make a plan to include them in tomorrow’s meals.
• Optional Open-Ended Prompts:
  • Which whole-food carbs do you already eat often?
  • What new options would you like to try?

Friday – Open Discussion: Implementing High-Fiber Nutrition in Daily Training

• Talking Point:
  “Today we share what we learned, what worked, and how we can keep improving our fiber intake for performance and health.”
• Action:
  Commit to one specific fiber-related behavior change you will carry into next week and share it with a teammate or coach.
• Optional Open-Ended Prompts:
  • What’s your biggest takeaway from this week’s focus on fiber?
  • Which change felt easiest to keep? Hardest?

Why This Works

• Encourages athletes to see fiber as a performance tool, not just a digestion aid.
• Promotes practical, sustainable swaps that improve carb quality.
• Builds awareness of meal timing to prevent discomfort and maximize training output.