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Coming up on 2H

November 1, 2012

The second championship weekend of the MHSAA fall season means plenty of coverage posting all Saturday from the Lower Peninsula Cross Country and Boys Soccer Finals.

  • Come back all day for reports, photos and results from all eight cross country races at Michigan International Speedway.
  • We'll also have game coverage of all four Soccer Finals being played at East Kentwood and Troy Athens.
  • Also, check back Friday night for features on Cedar Springs runner Connor Mora, who broke 15 minutes last week, and Battle Creek St. Philip Miss Volleyball candidate Amanda McKinzie.
A graphic explains that the majority of a smoothie should be split into carbs and protein, like milk and yogurt, and fruits and vegetables. The extras like seeds, nut butters, honey spices and oats fill in the small top portion and are optional.

Coaches Guide to Nutrition: Snack on a Smoothie

A smoothie is a perfect pre- or post-exercise snack.

Milk Means More logo

Making a smoothie can be an easy way to get a serving of dairy, fruit and vegetables. Add milk, yogurt, berries, bananas, avocado, spinach, and kale to the blender and let the magic happen.

Along with protein and carbohydrates, it will provide vitamins, minerals and fiber.    

Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.

Having a snack in the hour or two before practice and in the “window of opportunity” following practice can help maintain energy levels and ensure proper recovery.

Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.