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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.

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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.

U-M, MHSAA Partner to Bring Athletes Most Up-To-Date Head Injury Care

November 30, 2023

Head injury understanding, awareness and treatment has come a long way over the last few decades, and the University of Michigan Concussion Center has played a major role in helping our state's school-aged athletes receive the most up-to-date care as part of its partnership with the MHSAA. 

This video explains key training U-M provides, with assists from Paw Paw competitive cheer coach Stefanie Miller, St. Joseph football coach Andrew Pratley and MHSAA Executive Director Mark Uyl. 

Click here to read the accompanying story.