Module 3 of 14

WEEK 2

Carbohydrates

Week 2 | The Second Macro

Protein is locked in. This week we add the second macro: carbohydrates. Carbs are the most misunderstood macronutrient in nutrition—simultaneously the body's preferred fuel source and one of the primary drivers of metabolic dysfunction when consumed in the wrong forms or amounts.

REFLECTION ON WEEK 1

Looking Back Before Moving Forward

Last week you identified your protein target and began logging your daily intake. That is the foundation of this entire program. Before we add the next layer, take an honest look at how it went.

Guided Reflection

How did your first week of tracking protein go?

  1. Did you identify your protein target and begin logging daily intake?
  2. What patterns did you notice in your eating when you started tracking?
  3. Where did you find it easiest and hardest to hit your protein target?

THE LESSON

What Carbohydrates Actually Do

Carbohydrates are broken down into glucose, which enters the bloodstream and triggers an insulin response. Insulin shuttles glucose into cells for energy or stores it as glycogen. When glycogen stores are full, excess glucose is converted to fat. The critical variable is not how many carbohydrates you eat—it is how quickly they raise blood sugar and how much insulin they require.

WHY IT MATTERS

Whole vs. Processed Carbohydrates

Whole Carbohydrates: Sources: Vegetables, fruit, sweet potatoes, legumes, whole grains, oats. Digested slowly due to fiber content, which buffers the insulin response and provides sustained energy. Deliver vitamins, minerals, and phytonutrients alongside their calories. Support gut health through prebiotic fiber that feeds beneficial bacteria.

Processed Carbohydrates: Sources: White bread, pasta, crackers, cereals, baked goods, fruit juice, sweetened beverages. Rapidly digested, causing sharp blood sugar spikes followed by energy crashes. Stripped of fiber and micronutrients during processing. Promote fat storage, insulin resistance, and persistent cravings when consumed regularly.

The Fiber Advantage: Fiber is what separates a metabolically supportive carbohydrate from a disruptive one. Fiber slows digestion, blunts the insulin response, feeds beneficial gut bacteria, and extends satiety. An apple behaves differently in your body than apple juice; a sweet potato is not the same as white bread—even if the calorie counts look similar.

CARBOHYDRATES AND TRAINING

Carbohydrates and Training

Before training: Moderate whole-food carbohydrates provide fuel without spiking insulin excessively. Fruit, oats, or sweet potato work well.

After training: The post-workout window is when your body is most efficient at replenishing glycogen. This is the best time for carbohydrates.

At rest: Carbohydrate needs are lowest when you are not training. Prioritize vegetables and lower-glycemic sources.

TDEE Calculator

Estimated BMR

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calories/day at rest

Estimated TDEE

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maintenance calories/day

Fat Loss Range

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calories/day (deficit of 300–500)

These are estimates. Use them as a starting point and adjust based on real-world results over 2–3 weeks.

THIS WEEK'S FOCUS

This Week's Focus

Continue Tracking Protein

Continue tracking your protein target from Week 1.

Log Carbohydrate Intake

Begin logging your carbohydrate intake. Note whether each source is whole-food or processed.

Notice the Effects

Pay attention to how different carbohydrate sources affect your energy, hunger, and training performance.

Make One Swap

Identify and replace one processed carbohydrate in your regular diet with a whole-food alternative.

CLOSING THOUGHT

Closing Thought

You are not eliminating carbohydrates this week—you are learning to see them clearly. That awareness is the first step toward using them strategically.

The Metabolic Mastery Team | CrossFit Santa Cruz