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High 5s: 11/21/12

November 21, 2012

With the Thanksgiving holiday mid-week and nearly every fall sport done, we'll give out just one High 5 today. But it goes to a team that's been among the elite for half a decade and could be just getting started.

Holland swimming and diving

The Dutch scored 311.5 points to defeat runner-up Ann Arbor Skyline by 56 at the Lower Peninsula Division 2 Final at Oakland University. Holland totaled seven first-place finishes, including winning all three relays. It was the second-straight championship for the Dutch, who finished LP Division 2 runners-up from 2008-10. 

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Previous 2012-13 honorees:

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.