Did you see that?
April 16, 2012
Check out our must-know scores and news from April 9-14.
(Click on links for coverage.)
Baseball
Milestone victory: Johannesburg-Lewiston coach Rick Guild won his 700th game, becoming the ninth Michigan baseball coach to do so according to the MHSAA record book. Guild took over the Cardinals program in 1975. (Gaylord Herald Times)
No-no No. 2: Grosse Pointe Woods University Liggett’s Alex Daar threw his second no-hitter of this young season, striking out 15 in a 4-0 win over Livonia Clarenceville. He also struck out 15 in his first no-hitter this spring. (Detroit News)
Softball
One day, two no-hitters: Saginaw Valley Lutheran pitchers Sarah Appold and Kelsey Schaus combined to no-hit Flint Southwestern for the day on Saturday. Appold threw a no-hitter in the first game of a doubleheader, striking out 14, while Schaus did the same in the second game while striking out 11. (Saginaw News)
Soccer
Hornets sting Mason: In a matchup of reigning District champions in Divisions 3 and 2, respectively, Williamston downed Mason 3-1. Both teams likely will be ranked when the first polls are released this week. The Hornets are 4-1, with their lone loss to Birmingham Marian, and with Hudsonville Unity Christian and a tournament including Flint Powers Catholic, Detroit Country Day, Frankenmuth, Plainwell and Ann Arbor Gabriel Richard coming up over the next two weekends. (Lansing State Journal)
Tennis
West Ottawa wins at Lowell: Holland West Ottawa, which tied for 12th at last season’s Lower Peninsula Division 1 Final, edged currently-ranked Division 3 No. 8 Grand Rapids Catholic Central 47-44 to win the Lowell Invitational. (Holland Sentinel)
Media
Thanks, Jim: Longtime Port Huron Times-Herald sports editor Jim Whymer retired from the paper after more than 33 years. An enthusiastic advocate of high school athletics, Whymer has been a tireless presence both in his community and statewide serving as a voting member of various Associated Press committees for football and basketball rankings and all-state teams. (Port Huron Times-Herald)
Editor's note: Did we miss something? Comment below and tell us about it. Is there an event coming up that we should make sure to note? Comment or e-mail [email protected].
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.