Health Tip: Game Day Nutrition
September 24, 2019
By Nick Parkinson, M.Ed., ATC, AT
Henry Ford Health System
Parents, you know how important it is for your student athlete to be well-rested, well-fueled and well-hydrated. Just like a car needs gas, their bodies needs food.
So, whether they’re doing an intense workout during practice or competing in a strenuous game, it’s crucial for them to be properly hydrated and nourished, both before and after, so they can perform their best and recover properly.
Pre-Training Nutrition
The most important part of pre-training nutrition is making sure your child’s food choices give them the healthy energy boost they need for the type of physical activity they’re engaged in, and not a just quick sugar rush.
Carbohydrates may have a bad reputation, but they’re actually the body’s main source of energy. Before a workout, a healthy snack is a great idea. The trick is to eat far enough in advance to be able to digest before being active.
To ensure proper digestion while fueling up, follow these tips:
If there’s less than two hours until go time, try a quick snack like a banana, apple, or a small bowl of Greek yogurt with granola and fruit.
Have a little time to spare? You could try a brown rice bowl with sautéed vegetables or a cup of oatmeal topped with fruit.
Either way, carbs will fuel the body so your child can perform at his or her peak.
Post-Training Nutrition
After an intense workout or game, your child’s body is depleted of its nutrients. It needs to be recharged, which means eating carbs, fats and proteins. The word “fats” tends to scare people, but they’re actually a crucial component in building muscle and recovering.
After an event where your athlete worked out hard, encourage your child to eat something that includes multiples food groups. Try something simple like avocado or peanut butter toast, hummus with veggies and whole-wheat pita, or even a smoothie.
Hydration No Matter What
Regardless of the intensity of the workout, the most important thing is to keep your kid hydrated before, during and after.
It is recommended to top off water intake approximately two hours before any physical activity. Then, athletes should continue hydrating throughout. And while there are many sports drinks to choose from, the healthiest option is water. If you want to add some fun (and natural) flavors to them, try infusing with fruits and/or veggies.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
Century of School Sports: WISL Conference Continues to Inspire Aspiring Leaders
By
Geoff Kimmerly
MHSAA.com senior editor
February 4, 2025
There has long been a mighty sense of pride at the MHSAA for its Women In Sports Leadership Conference – which remains the nation’s first, largest and longest-serving event promoting the roles of females in athletics.
The event has continued to grow tremendously since the first group of 130 administrators, coaches, high school and college students assembled in Lansing in 1989. It’s easy to argue as well that the WISL Conference has become even more impactful over its 26 editions, the most recent beginning a year ago today with the theme “Share the Vision.”
Nearly 800 participants – mostly female high school student-athletes – attended last year’s two-day event, where they were able to engage in several of 36 workshops and learn from a group of 45 speakers with expertise in a wide variety of sports-related fields. The WISL Conference has welcomed Olympians, leaders in Michigan government and Hall of Fame coaches at all levels of athletics among several who have put their voices to the goals of encouraging women and growing their presence at all levels of sport.
Attracting women back to coaching and officiating was the mission of the first WISL Conference – percentages of both had fallen dramatically since the dawn of Title IX nearly two decades prior had led to rapid growth in athletic competitive opportunities for females at various levels. The first WISL events were organized by MHSAA assistant director Suzanne Martin, under the leadership as well of then-executive director Jack Roberts, until Martin retired in December 2002. Fun fact: The first Michigan legislative resolution recognizing Feb. 5 as Girls and Women In Sports Day statewide (in addition to nationally) was presented during the 1990 WISL Conference.
Kathy Vruggink Westdorp took over the WISL program upon joining the MHSAA staff as assistant director during the 2003-04 school year after more than two decades as a teacher, coach and administrator in the Grand Rapids area. Under her leadership, WISL has continued to build and thrive – it’s currently an every-other-year event, generally hosted during the first weekend in February although the 25th WISL took place during October 2022 as part of the culmination of the MHSAA’s year-long celebration of “Title IX at 50.” Topics covered still include coaching and teaching and learning leadership, but also sports nutrition and performance, empowerment and goal-setting, and several more areas of interest.
In 1990, the MHSAA also awarded its first of now 38 Women In Sports Leadership Awards, recognizing pioneers who have elevated athletics in Michigan as pioneers, advocates, voices and leaders, particularly at the interscholastic level. The 39th Women In Sports Leadership Award winner will be announced later this month.
Previous "Century of School Sports" Spotlights
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
(MHSAA file photos.)