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Boot Camp Blast

Introduction: It’s time to cut the confusion and get Carb SMART. Carbohydrates (CHO) are the primary source of fuel for athletes. The amount of carbohydrate needed to fuel performance varies according to the type of sport and duration of activity. In this module, participants learn how much carbohydrate they need to fuel their individual sport/activity and the kinds of carbohydrates recommended to fuel optimal performance.

Background: All carbs are NOT EQUAL and do not respond the same when consumed and metabolized in the body. Simple sugars (mono/disaccharides) are found in both natural and processed foods. Simple sugars found in whole fruit contain a multitude of vitamins, minerals, antioxidants and phytonutrients which are vital to health and physical fitness. However, simple sugar found in processed foods can have a negative effect on athletic performance. Additionally, "added" simple sugars are metabolized fast, convert to triglycerides (a fancy name for fat), cause inflammation, increase the risk of disease, injury and promote weight gain. According to Sugar Science, the Unsweetened Truth, 74% of ALL processed foods contain added sugar. Thus, consuming an abundance of processed food is detrimental to both health and athletic performance.

Complex carbohydrates (polysaccharides) are rich in starch, fiber and digest much more slowly. Complex carbohydrates contain vitamins, minerals, antioxidants and promote health. They are found in grains (pasta, rice, quinoa, barley, and oats), vegetables (carrots, broccoli, spinach, sweet potatoes, squash, and peas), legumes (lentils, beans) and cereals (granola, bran). While these sources promote health and fitness it is important to read ingredient labels for added sugar.

Week Two Summary


  • Review carbohydrate, dietary fiber and added sugar intake results from week 1 food log

(We encourage participants to continue to log food into the USDA SuperTracker 3 to 4 days each week to evaluate changes and make adjustments)

  • Calculate carbohydrate fueling needs based on individual sport/activity

  • Learn about high quality carbohydrate food sources


  • Meet carbohydrate goal within 5 to 10% of recommended range


  • To connect with us, follow us on Instagram. Direct message (DM) us for general questions about the Nutrition Basic Training program.  .  


  • Individual coaching is available upon completion of this Nutrition Basic Training Program. Please eMail a brief note regarding the coaching or culinary service you are requesting.


Carb SMART Detailed Instruction

This week each participant will complete 4 steps. First you will detect imbalances in CHO (g), dietary fiber and added sugar intake, then you will begin to modify diet based on SportFit recommendations. Click here to access those step-by-step instructions.

Week 2 Tip: Use the information in this module to improve your nutritional fitness. You may discover your dietary practices are close to our recommendations or far off. Determine where you are, what you need to work on, then begin to modify your diet one step at a time.

NOTE: Participants who are not accustomed to eating a variety of whole grains, fruits, vegetables or beans may experience flatulence (gas). This may never be an issue, however, if it happens DON’T GIVE UP, your body needs time to adjust! Drink plenty of water, introduce foods slowly, avoid bran cereals, cook vegetables and take BEANO if needed. This will help correct and balance out digestive challenges. Once your body is accustomed to eating high fiber foods on a regular basis it will adapt accordingly.   

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