Stream Week 5: Carbohydrates Part 3

Main Objective This Week

Understand how carbohydrates are stored and released, why consistent carb intake matters for athletes, and how to apply this knowledge to improve performance, recovery, and muscle preservation.

Coach’s Quick Scenario

This week, you’ll lead athletes in understanding how carbohydrates directly impact performance and recovery. You’ll start by introducing how carbs are converted into energy and stored for later use, then highlight the body’s limited glycogen storage and why daily replenishment is essential. Midweek, you’ll show how carbs protect muscles from breakdown, helping athletes stay in a growth state, and connect carb storage to hydration, underscoring how the two work together. By the end of the week, you’ll challenge them to look beyond fad diets, reinforcing that consistent, balanced eating is the true key to sustained performance.

Monday – Carbohydrate Storage and Release Mechanisms

Talking Point:
“When you eat carbs like pasta, rice, or bread, your body turns them into glucose — quick fuel for your muscles. What you don’t use right away gets stored in your muscles and liver as glycogen for later.”

Sample Script:
“Think of carbs as both gas in the tank and a fuel reserve. You use some right away for training, but your body also stores extra in your muscles and liver so you have energy for the next practice or game. Without that stored glycogen, you’d run out of gas fast. The Critical Reload Nutrition Calculator can help you figure out your total calorie and carbohydrate needs so you never run short.”

Action:
Use the Critical Reload Nutrition Calculator to determine your daily carb needs. Track your carb intake for the next 24 hours and see if you’re meeting them.

Optional Open-Ended Prompts:

• “When during the day do you feel most energetic? How does that relate to when you eat carbs?”
• “What carb sources do you rely on most before practice or games?”

Tuesday – The Limited Capacity of Glycogen Storage

Talking Point:
“Your body’s glycogen storage is small. If you don’t refuel daily, you’ll run low on energy fast.”

Sample Script:
“Think of your glycogen tank as a small gas tank — it can only hold so much. Once it’s empty, you can’t perform at your best until you refill it. That’s why consistent carb intake is key, not just on game day but every day.”

Action:
Plan three meals today with a quality carb source in each.

Optional Open-Ended Prompts:

• “What happens to your energy during practice if you skip carbs at lunch?”
• “How could you spread out your carb intake more evenly during the day?”

Wednesday – Carbohydrates’ Role in Preventing Muscle Breakdown

Talking Point:
“Carbs protect your muscles by keeping your body from using protein for energy.”

Sample Script:
“When you don’t eat enough carbs, your body will start breaking down muscle to use as fuel — that’s called a catabolic state. Carbs let your protein do its real job: building and repairing muscle.”

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:

• “What whole-food carbs do you actually enjoy eating?”
• “How does your body feel during workouts when you’ve fueled with quality carbs?”

Thursday – The Importance of Hydration in Carbohydrate Storage

Talking Point:
“Your body stores carbs with water — 1 gram of glycogen needs 3 grams of water.”

Sample Script:
“That’s why you might drop a few pounds quickly on a low-carb diet — it’s mostly water loss. It’s also why staying hydrated is critical if you want your glycogen stores full and ready for training.”

Action:
Track your water intake today and match it with your carb intake — aim for at least half your body weight in ounces of water.

Optional Open-Ended Prompts:

• “How does your hydration change when you eat more carbs?”
• “When have you noticed dehydration affecting your energy in training?”

Friday – Avoiding Fad Diets and Emphasizing Consistency

Talking Point:
“Quick weight loss from fad diets is usually water loss, not fat loss. Consistent, balanced eating is what fuels long-term performance.”

Action:
List three carb sources you enjoy and commit to including them in your meals over the weekend.

Optional Open-Ended Prompts:

• “Have you or a teammate tried a fad diet? What happened to your energy and performance?”
• “What makes it easier for you to stick to a balanced eating plan?”

Why This Works

• Teaches athletes how carb intake directly fuels performance and recovery.
• Reinforces the importance of daily habits over short-term dieting.
• Connects nutrition concepts to practical, actionable steps athletes can take immediately.