Coaches Guide to Nutrition: What are Macros?
April 30, 2024
Planning your meals and snacks shouldn’t be challenging.
Break foods down into three categories: Carbs (energy), Protein (build and repair muscles), and Color (vitamins, minerals).
Adjust your plate based on your level of activity that day. Remember that your body needs carbohydrates like grains, fruits and vegetables for muscle fuel.
On hard training days, up to half of your plate should be carbs. On a recovery or rest day, make a quarter of your plate carbs.
Plan your meal
Check out these examples for your day’s main meals:
Breakfast
- Overnight oats with fruit
- Egg wrap with spinach, cheese and salsa
- Cereal with fruit and milk topped with nuts
- Smoothie made with milk, fruit, spinach and oats
- Don’t forget about school breakfast!
Lunch
- Turkey roll-up with cheese, tomato and lettuce, fruit and milk
- Grilled cheese sandwich, tomato soup, small salad, milk and pear
- Large salad with your choice of berries, grilled chicken, cheese and vinaigrette dressing, garlic bread and milk
- School lunches are made with student nutrition in mind!
Dinner
- Pasta with chicken, pesto, tomatoes and peas with milk
- Shrimp or tofu fajita bowl with brown rice, peppers, onions and shredded cheese. Add guacamole and plain Greek yogurt instead of sour cream.
- Cheeseburger made with 90 percent lean beef or turkey on a whole grain bun with lettuce and tomato and a glass of milk. Add baked sweet potato fries on the side.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
Class D Schools Set Multi-Sport Participation Record, Overall Rate Remains Steady
By
Geoff Kimmerly
MHSAA.com senior editor
September 22, 2026
The MHSAA's eighth Multi-Sport Participation Survey, conducted last spring for the 2025-26 school year, showed just more than 45 percent of athletes at member high schools participated in more than one sport – for the most part consistent with past findings although the state’s smallest schools posted a record high rate of athletes playing more than one sport.
The annual Multi-Sport Participation Survey was inspired by the MHSAA’s Task Force on Multi-Sport Participation, which was appointed in 2016 to study early and intense sport specialization – a serious issue related to health and safety at all levels of youth sports – and to promote multi-sport participation as a way to help stave off overuse injuries and burnout among athletes that have been tied to chronic injuries and health-related problems later in life.
The 2025-26 Multi-Sport Participation Survey received responses from 73.8 percent of member high schools and showed 45.3 percent of athletes at those MHSAA member high schools participating in two or more sports, an almost identical percentage as in 2024-25. For 2025-26, 47.5 percent of male athletes and 42.6 percent of female athletes played multiple sports, again percentages nearly identical to the previous school year. The percentage of multi-sport athletes remains inversely proportional to schools’ enrollments, as Class D schools – the state's smallest – again enjoyed the highest percentage of multi-sport athletes at 64.2 percent, followed by Class C schools (59.5), Class B (49.0) and Class A (38.4).
Results for Class A, B and C schools have remained consistent over the lifetime of the multi-sport participation survey, showing small increases over the years but not overwhelming changes. However, Class D multi-sport participation reached a high in 2025-26, with that 64.2 percent of athletes participating in at least two sports an increase of 6.1 percent since 2017-18. During that time, Class A multi-sport participation is up 3.0 percent, Class B is up 2.3 and Class C is up 4.3.
Battle Creek Harper Creek and Grand Rapids Northview have appeared among the top 10 percent of their respective Classes (A/B/C/D) for multi-sport participation seven of the eight years the survey has been conducted. Three more schools have appeared among the top 10 percent of their respective Classes six of the eight years – Decatur, Detroit Cody and Warren Michigan Collegiate – while East Grand Rapids, Lake Leelanau St. Mary, Manton and Parma Western have appeared among the top 10 percent of their Classes five times apiece.
In Class A, Harper Creek (73.2 percent) posted the highest percentage of multi-sport athletes for 2025-26, followed by Saginaw United (72.7), Harper Woods (72.1) and Macomb L’Anse Creuse North (65.9) also reporting at least 65 percent of athletes playing multiple sports.
Detroit Denby led Class B schools at 83.6 percent of athletes playing more than one sport, followed by Warren Michigan Collegiate (83.3), Ecorse (78.1), Detroit Osborn (75.6), Dearborn Heights Robichaud (76.2) and Flint Hamady (76.1) all topping 75 percent. In Class C, Detroit Community reported all 72 of its athletes played multiple sports during the 2025-26 school year, followed by Galesburg-Augusta (82.7 percent), Kingston (82.1), Niles Brandywine (80.7) and Martin (80.4) reaching 80 percent.
Watersmeet also reported all 27 of its athletes were multi-sport participants, followed in Class D by Lake Leelanau St. Mary (95.5 percent), Carney-Nadeau (94.8), Onekama (92.5) and Atlanta (90.9) reaching 90 percent.
The full summary report on the Multi-Sport Participation Survey is available on the “Multi-Sports Benefits” page.