Coach's Guide to Nutrition: Pre-Workout Snacks
September 10, 2024
Heading into practice or a game under-fueled may take away from athlete performance. Encourage student-athletes to not only eat regularly throughout the day, but to have a small, carbohydrate-focused snack about 30-60 minutes before activity. This will top off their energy stores so they are ready to hit the field.
Pre-workout snacks don’t have to be complicated. Choose easy, high-carb snacks that can be stored safely in a gym bag.
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.
In planning to eat every 3-4 hours, a mid-morning snack may be ideal. 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.
Work with your athletes to create simple snacks that are easy to transport. Encourage athletes to include a carb and protein in each snack when possible. Fresh fruit, granola bars with 8-10 grams of protein, or trail mix that includes nuts/seeds and dried fruit are easy to keep in a gym bag and relatively affordable. A small cooler with an ice pack is a great way to keep snacks cold and fresh.
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. Try to include carbs and protein in every snack.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
HEARTSafe School Video Contest to Assist in Promoting Cardiac Awareness Month
By
Geoff Kimmerly
MHSAA.com senior editor
April 19, 2022
April is Michigan Student Athlete Cardiac Awareness Month, and the Kimberly Anne Gillary Foundation is partnering with the MHSAA to promote cardiac awareness – and providing an opportunity for students to join the effort and earn $5,000 for their school.
Michigan has lost at least 81 students to sudden cardiac arrest (SCA) and related causes since 1999, according to data compiled by the Kimberly Anne Gillary Foundation. Randy and Sue Gillary lost their daughter Kimberly to a cardiac arrest in a high school water polo game in April of 2000.
The MI HEARTSafe School Video Contest will promote student-produced videos highlighting the importance of Michigan schools becoming a Mi HEARTSafe school. The winning entry will be chosen by Kimberly Gillary’s three sisters and will receive $5,000 for the winner’s school. Entries are due May 13; see the Kimberly Anne Gillary Foundation website for details.
Randy and Sue Gillary founded the Kimberly Anne Gillary Foundation, a 501 (c)(3) charitable foundation within days of losing Kimberly. The mission of the Foundation is to donate automated external defibrillators (AEDs) to Michigan high schools and to advocate cardiac screening and testing of Michigan high school student athletes.
A major drive of the foundation is for every Michigan school to become a MI-HEARTSafe School. This is a designation given by the Michigan Department of Health and Human Services (MDHSS) when a school has met the criteria to demonstrate it is prepared to respond to a cardiac emergency on school property. Schools receive a banner and other materials that can be displayed in the school to let those who attend and visit know that the school is a MI-HEARTSafe School.
“The goal of our Foundation is to try to prevent other parents from going through what we went through with the loss of our beloved Kimberly,” Randy Gillary said. “We are proud to be partnering with the MHSAA in promoting cardiac awareness for Michigan’s student athletes. The MHSAA has been a leader in helping to change the culture in the state of Michigan to make our Michigan high schools more focused on being prepared to respond to a cardiac emergency on school property.
The Kimberly Anne Foundation has raised more than $1.68 million and has donated more than 825 AEDs to Michigan high schools.
“We believe that the vast majority of Michigan high schools now have at least one AED,” Randy Gillary said. “Most high schools did not have an AED when we lost Kimmy in 2000. Michigan high schools are now in a much better position to respond to the sudden cardiac arrest of a student athlete. AEDs donated by the Kimberly Anne Gillary Foundation to Michigan schools have been used to provide defibrillation shocks to save at least nine lives.”
