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.
Flashback 100: The Other Mr. Forsythe in Michigan School Sports
December 13, 2024
(The following is a reposted 2017 blog entry by retired MHSAA Executive Director Jack Roberts)
The modern world is quick to dismiss pioneers who paved our way, but it would be wrong to diminish the accomplishments of those who gave form and function to school-sponsored sports in Michigan.
It was a time when travel was arduous and communications were slow. A time when the fundamentals of sports we take for granted today were being determined. A time when the basic rules of competition and eligibility we have today were being developed.
No single person has done more than L.L. Forsythe to shape school sports in Michigan, and the nation. This is Lewis L. Forsythe, not Charles E. Forsythe, the first and longest-serving executive director of the Michigan High School Athletic Association.
In 1918-19 and again in 1923-24, L.L. Forsythe served as president of the MHSAA’s predecessor organization, the Michigan Interscholastic Athletic Association, which operated from 1910 to 1924. He served on its board of control from 1921 to 1924.
When the MIAA gave way to the MHSAA in 1924, L.L. Forsythe was elected president of its Representative Council, and he served unpaid in that position for 18 consecutive years (1924 to 1942).
L.L. Forsythe served on the Executive Committee of the newly forming National Federation of State High School Associations from 1922 to 1940, and was the young national organization’s vice president for 15 of those 18 years.
During these years, the MHSAA commenced state tournaments in seven sports and the National Federation ended national high school tournaments in all sports. Playing rules moved from a local hit-and-miss process to a national system that emphasized standardization and safety. Much that we do routinely now was a matter of first impression then.
Previous "Flashback 100" Features
Dec. 6: Coleman's Legendary Heroics Carry Harrison Through Repeat - Read
Nov. 29: Harbaugh Brothers' Football Roots Planted in Part at Pioneer - Read
Nov. 22: 8-Player Football Finals Right at Home at Superior Dome - Read
Nov. 15: Leland Career Helps Set Stage for Glass' International Stardom - Read
Nov. 8: Future Baseball Pro Led Escanaba's Legendary Football Title Run - Read
Nov. 1: Michigan High School Baseball Trio Provide World Series Voices - Read
Oct. 25: Before Leading Free World, Ford Starred for Champion GR South - Read
Oct. 18: Mercy Links Legend Becomes World Golf Hall of Famer - Read
Oct. 11: Fisher Races to Finals Stardom on Way to U.S. Olympic First - Read
Oct. 4: Lalas Leaves High School Legacies on Ice & Pitch - Read
Sept. 27: Tamer's History-Making Run Starts in Dexter, Continues to Paris - Read
Sept. 20: Todd Martin’s Road to Greatness Starts at East Lansing - Read
Sept. 13: James Earl Jones, Dickson High Hoops to Hollywood Legend - Read
Sept. 6: Pioneers' Unstoppable Streak Stretches 9 Seasons - Read
Aug. 30: Detroit dePorres Rushes to 1995 Class CC Football Championship - Read
PHOTOS At left is L.L. Forsythe; at right, seated second from left, is L.L. Forsythe with members of the Representative Council in 1939. (MHSAA file photos.)