Did you see that? (9/3-9/9)
September 10, 2012
School is back in session, and MHSAA teams should be hitting their best strides as league competition gets underway in most sports.
Here's a look at some of the highlights from the first full week of September, with links to additional coverage.
Volleyball
Spikes under the sun: Muskegon Mona Shores finished 3-0 in its home invitational Wednesday against a strong field of Grand Haven, Fruitport and Spring Lake. That's reason to celebrate on its own. But the best part of this story is where the Sailors did their damage -- on two portable courts stretched across the school's football field. (Muskegon Chronicle)
St. Philip takes Cereal City: Despite being one of the smallest schools in the state, it's rare that Battle Creek St. Philip doesn't leave a tournament as champion -- especially in its home town. But the Tigers hadn't won the Cereal City Invitational since 2007, until it did so with a two-set win over Class A honorable mention Temperance-Bedford this weekend. (Battle Creek Enquirer)
FHE is No. 1: Ada Forest Hills Eastern more than justified its ranking as best in the state in Class B by besting many of the best from the Grand Rapids area at the East Kentwood Invitational. Among others in the field were Class A No. 8 East Grand Rapids and reigning MHSAA Class A champion Rockford. (Grand Rapids Press)
Put them in the book: Johannesburg-Lewiston swept Gaylord St. Mary on Tuesday, thanks in part to 10 aces by junior Brittany Cherwinski, a total which will qualify for the MHSAA record book once documentation is submitted. In the team's previous match, junior Julia Nieman qualified for most assists in a match. (Gaylord Herald Times)
Cross Country
Harbor Springs rules the mud: Both the Harbor Springs boys and girls teams won their Charlevoix Classic Mud Runs on Saturday on a course that featured standing water and hay bales among other obstacles. It was the 21st year of the race. (Charlevoix Courier)
Running to records: Sault Ste. Marie has a freshman to watch in Parker Scott, who won his school's Bill Lynn Trails race Saturday in a time of 16:36 -- at least 26 seconds faster than any of the three first-place times from last season's MHSAA Upper Peninsula Finals. The time was a school record. (Soo Evening News)
Swimming and Diving
West Ottawa wins West Michigan: Facing many of the biggest and best from that side of the state, Holland West Ottawa won the West Michigan Relays after finishing third in the event each of the last three seasons. Among those also in the field was reigning MHSAA Division 2 champion Holland. (Holland Sentinel)
Tennis
Dow rises again: The Division 2 top-ranked Midland Dow tennis team remained perfect this season by winning its third tournament of the fall, at Grosse Pointe North. Among others in the field were No. 2-ranked Portage Central and No. 3 Grand Rapids Forest Hills Central (Midland Daily News)
Coach's Guide to Nutrition: Window of Opportunity
May 14, 2024
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.