Health Tip: Game Day Nutrition
September 24, 2019
By Nick Parkinson, M.Ed., ATC, AT
Henry Ford Health System
Parents, you know how important it is for your student athlete to be well-rested, well-fueled and well-hydrated. Just like a car needs gas, their bodies needs food.
So, whether they’re doing an intense workout during practice or competing in a strenuous game, it’s crucial for them to be properly hydrated and nourished, both before and after, so they can perform their best and recover properly.
Pre-Training Nutrition
The most important part of pre-training nutrition is making sure your child’s food choices give them the healthy energy boost they need for the type of physical activity they’re engaged in, and not a just quick sugar rush.
Carbohydrates may have a bad reputation, but they’re actually the body’s main source of energy. Before a workout, a healthy snack is a great idea. The trick is to eat far enough in advance to be able to digest before being active.
To ensure proper digestion while fueling up, follow these tips:
If there’s less than two hours until go time, try a quick snack like a banana, apple, or a small bowl of Greek yogurt with granola and fruit.
Have a little time to spare? You could try a brown rice bowl with sautéed vegetables or a cup of oatmeal topped with fruit.
Either way, carbs will fuel the body so your child can perform at his or her peak.
Post-Training Nutrition
After an intense workout or game, your child’s body is depleted of its nutrients. It needs to be recharged, which means eating carbs, fats and proteins. The word “fats” tends to scare people, but they’re actually a crucial component in building muscle and recovering.
After an event where your athlete worked out hard, encourage your child to eat something that includes multiples food groups. Try something simple like avocado or peanut butter toast, hummus with veggies and whole-wheat pita, or even a smoothie.
Hydration No Matter What
Regardless of the intensity of the workout, the most important thing is to keep your kid hydrated before, during and after.
It is recommended to top off water intake approximately two hours before any physical activity. Then, athletes should continue hydrating throughout. And while there are many sports drinks to choose from, the healthiest option is water. If you want to add some fun (and natural) flavors to them, try infusing with fruits and/or veggies.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
Century of School Sports: Guided by 4 S's of Educational Athletics
By
Geoff Kimmerly
MHSAA.com senior editor
October 8, 2024
The display above greets visitors at the top of our staircase to the second floor at the MHSAA office in East Lansing – a group of guests that annually numbers well over a 1,000 administrators, student leaders, game officials and several others who are invested in school sports.
We hope these four core values – the MHSAA’s oft-referred to “four S’s” of educational athletics – also lead our guests’ interactions in school sports as they return home to their communities across the state.
They are as follows:
SAFETY
- It's not enough to provide students the opportunity to participate. The health and welfare of participants must be placed above all other considerations. Parents can be confident that their children not only will be as safe as possible in school sports, but they will also develop habits that tend to encourage a lifetime of better health.
SCHOLARSHIP
- School-based and rooted in education, school sports are a supportive part of the school's academic mission. Minimum academic standards are set as a requirement for athletic participation, thus making activities a privilege.
SPORTSMANSHIP
- The environment at interscholastic events is shaped by the attitudes and actions of players, coaches and spectators. Lessons learned in gracefully dealing with adversity in athletics translate to the classroom, the home and the workplace. Good sportsmanship is a precursor to good citizenship.
SCOPE
- School sports embrace local roots. School events attract administrators, teachers, students and parents in one venue and can be the backbone of the community. Adopting reasonable, rational limits for school sports assures a sane and sensible, student-centered educational experience.
These values were coined by John E. “Jack” Roberts, the fourth of now five full-time executive directors who have served the MHSAA during its 100-year history. He introduced them during his first days on the job in 1986 – and as he noted in an installment of his “From the Director” blog in 2015, they’ve stood the test of time.
They drove the Association’s work during his tenure, surely before it, and continue to do so today – and we will delve into all four as we continue our storytelling of a “Century of School Sports” during this 2024-25 school year.
Previous "Century of School Sports" Spotlights
Sept. 25: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
PHOTO A display on the second floor of the MHSAA office outlines the four core values of educational athletics: safety, scholarship, sportsmanship and scope.