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Did you see that? (11/5-11/11)

November 13, 2012

Upsets all over the volleyball Regional brackets were among the most stunning highlights from the week’s non-football action across the state.

Volleyball

Upset of the week: In arguably the biggest surprise in any sport last week – football included – Class A honorable mention Grand Rapids Christian downed No. 1 and seemingly unstoppable Richland Gull Lake in five games to claim the Regional title at Portage Northern. The Eagles trailed two games to one before winning the final two. (Grand Rapids Press)

Upset, part II: Unranked Birmingham Seaholm added to its previous elimination of No. 4 Bloomfield Hills Marian by finishing a Class A Regional title by beating No. 2 Clarkston in three games. The Maples didn’t allow the Wolves to score more than 18 points in any of the three games. (Oakland Press)

Vikings sail on: Lakewood, the No. 1 team in Class B, trailed No. 3 Ada Forest Hills Eastern after three games. But the Vikings again finished strong to claim their fourth win over a ranked opponent of this tournament run. (Ionia Sentinel-Standard)

USA, all the way: Unionville-Sebewaing also pulled off a sizable upset, in Class C, claiming its second Regional title ever by defeating No. 2 St. Louis. The Patriots, an honorable mention in the poll, dropped the first game before coming back to win the next three. (Bay City Times)

First-time title: Powered by 6-foot-5 middle Abby Cole, Grand Haven claimed its first Regional title by sweeping Grand Rapids Forest Hills Central in Class A. Cole also was a star on the Buccaneers’ Class A Final basketball championship team last winter. (Grand Haven Tribune)

Swimming and diving

Milan tops in SMISL: Most swimming and diving leagues finished up conference competition two weekends ago. But Milan – an honorable mention in Division 2 – claimed one of the final meet titles, in the Southeasterm Michigan Independent Swimming League. Milan took only two first places, but edged Division 2 honorable mention Temperance Bedford, with Division 3 No. 7 Adrian finishing third and Division 3 No. 8 Tecumseh coming in fourth. (Monroe Evening News)

Soccer

Mr. Soccer is Mr. Lewis: Rockford’s Dewey Lewis was named this season’s Mr. Soccer by the Michigan High School Soccer Coaches Association. Lewis was a four-year varsity player for the Rams, and will play next season at Michigan State. (Grand Rapids Press)

A graphic explains that the majority of a smoothie should be split into carbs and protein, like milk and yogurt, and fruits and vegetables. The extras like seeds, nut butters, honey spices and oats fill in the small top portion and are optional.

Coaches Guide to Nutrition: Snack on a Smoothie

A smoothie is a perfect pre- or post-exercise snack.

Milk Means More logo

Making a smoothie can be an easy way to get a serving of dairy, fruit and vegetables. Add milk, yogurt, berries, bananas, avocado, spinach, and kale to the blender and let the magic happen.

Along with protein and carbohydrates, it will provide vitamins, minerals and fiber.    

Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.

Having a snack in the hour or two before practice and in the “window of opportunity” following practice can help maintain energy levels and ensure proper recovery.

Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery.

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