Did you see that? (9/17-9/23)
September 25, 2012
The crowning of a new MHSAA soccer scoring champion and some statewide showdowns in golf and volleyball headline the best of the week that was Sept. 17-23.
Soccer
Chatfield fills it up: Senior Aaron Chatfield, a forward for Burt Lake Northern Michigan Christian, scored both of his team's goals in a 7-2 loss Friday to Elk Lake, but in doing so set the MHSAA career scoring record. He now has 174 goals, two more than former record holder Soony Saad of Dearborn. (Petoskey News)
Golf
Cougars edge Bulldogs: Two-time reigning MHSAA Division 4 champion Lansing Catholic edged Brighton 327-336 at the East Lansing Invitational on Sept. 17 at Walnut Hills Country Club. There were nine ranked teams in the 17-team field. Brighton is ranked No. 2 in Division 1. Lansing Catholic's Jacqueline Setas shot a 70 to take the individual medalist honor, and two of her teammates tied for second.
Volleyball
Blue streak: Richland Gull Lake downed Portage Central in three sets to win the Portage Central Invitational's gold division and a tournament the featured four teams ranked in Class A plus reigning champion Rockford and reigning Class B champion Fruitport (in A this season). Gull Lake moved up to No. 2 in Class A from No. 4 after the weekend, and Portage Central is No. 6. (Kalamazoo Gazette)
Tennis
Ludington on the move: The Orioles have moved up from No. 8 to No. 6 in the Division 4 rankings after downing formerly-No. 2 Grosse Pointe Woods University Liggett and No. 10 Almont at Saturday's Almont Invitational. (Mlive.com)
Cross Country
Flivver flies on: Kingsford's Dan Kulas claimed the individual championship at the Stephenson Invitational on Saturday in 16:58. He's won four straight races. (Iron Mountain Daily News)
Basketball
Pershing coach steps down: Detroit Pershing boys basketball coach A.W. Canada has resigned, but will remain with the program as an assistant. The Doughboys are regularly in contention in Class A, last winning the MHSAA title in 2009 after also making the Final in 2008. (Detroit News)
Story of the Week
Spring Lake setter lifts Lakers: It's been a little more than a year since Emily Blahnik's mother Brenda suffered a horrific fall that left her with a skull fracture, brain trauma and spinal cord injuries. But with her teammates and community in continuous support, Blahnik has remained a big part of Spring Lake's volleyball program. The Grand Haven Tribune has been covering this story throughout, and Nate Thompson provides us with this update. (Grand Haven Tribune)
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.