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.
Coach's Guide to Nutrition: Window of Opportunity
April 21, 2026
The 30 minutes following exercise, often referred to as the window of opportunity, is the best time to begin to refuel, rebuild and repair muscles.
Carbs plus protein in this window can help your students refuel and be ready to attack their next workout.
After an exercise session or game, muscles are depleted of glycogen, their primary energy source, and are in need of recovery from the stress of training. A small snack is all that is needed in this “window of opportunity.”
The focus should be on carbohydrates with some protein; the ideal snack would have more carbs than protein. Chocolate milk has both carbs and protein, along with electrolytes and fluids to rehydrate. Liquids are also more easily absorbed by the body to help refueling happen more quickly. Other refueling options could include a smoothie, yogurt and granola, or a cheese stick with fruit.
Within 2-3 hours, have a full meal to continue recovery.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.