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High 5s: 11/21/12

November 21, 2012

With the Thanksgiving holiday mid-week and nearly every fall sport done, we'll give out just one High 5 today. But it goes to a team that's been among the elite for half a decade and could be just getting started.

Holland swimming and diving

The Dutch scored 311.5 points to defeat runner-up Ann Arbor Skyline by 56 at the Lower Peninsula Division 2 Final at Oakland University. Holland totaled seven first-place finishes, including winning all three relays. It was the second-straight championship for the Dutch, who finished LP Division 2 runners-up from 2008-10. 

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Previous 2012-13 honorees:

Coaches Guide to Nutrition: Building a Performance Plate

Proper nutrition is key to athletic performance, and it all starts with how you build your plate.

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Athletes need at least three balanced meals a day, plus snacks, to fuel training, competition, and recovery.

But knowing what — and how much — to eat can be confusing.

That’s why we’re breaking down the “Performance Plate” model to help guide your choices.

Whether it’s a rest day, intense practice, or game day, this simple visual approach ensures you’re getting the right mix of carbohydrates, protein, healthy fats, and colorful fruits and vegetables at every meal.

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