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.

This Week in High School Sports: 2/21/24

By Jon Ross
MHSAA Director of Broadcast Properties

February 21, 2024

This week's edition previews this season's MHSAA Boys Basketball Tournament, presents Game Balls to standouts in basketball and bowling, and reviews the weekend's Upper Peninsula Girls & Boys Swimming & Diving Finals.

MI Student AidThe 5-minute program each week includes feature stories from MHSAA.com or network affiliates, along with "Be the Referee," a 60-second look at the fine art of officiating.

"This Week in High School Sports" is powered by MI Student Aid, a division within the Department of Lifelong Education, Advancement, and Potential (MiLEAP).

Listen to this week's show by Clicking Here.

Previous Editions

Feb. 14: Saginaw High/Arthur Hill boys basketball rivalry, Student Advisory Council - Listen
Feb. 7:
MHSAA/Farm Bureau Insurance Scholar-Athlete Awards, Charles E. Forsythe Award honoree - Listen
Jan. 31:
Girls sports participation, MHSAA Wrestling Tournament schedule - Listen
Jan. 24:
MHSAA Women in Sports Leadership Conference, Hillman basketball's Trenton Taratuta - Listen
Jan. 10:
Doug Towler's ice hockey coaching record, 2023-24 officials registration news - Listen
Jan. 3: 
MHSAA Girls & Boys Basketball Tournament schedules, Finals dates for all winter sports - Listen
Nov. 22: 
MHSAA Girls Volleyball, 8-Player Football and Lower Peninsula Girls Swimming & Diving Finals reviews - Listen
Nov. 15: Football record breakers, 2022-23 MHSAA postseason attendance - Listen
Nov. 8:
MHSAA Boys Soccer, Lower Peninsula Cross Country Finals reviews - Listen
Nov. 1:
MHSAA Girls Volleyball Tournament schedule, Football Playoffs first-round review - Listen
Oct. 26:
Lower Peninsula Girls Golf Finals, Boys Tennis Finals review - Listen
Oct. 18:
MHSAA Football Playoff selection, Bear Lake football coach Sam Mullet - Listen
Oct. 11:
Upper Peninsula soccer, MHSAA sports participation excels nationally - Listen
Oct. 4:
Jackson Lumen Christi's Herb Brogan, MHSAA Sportsmanship Summits - Listen
Sept. 24:
All-woman football officiating crew, Powers North Central's record winning streak ends - Listen
Sept. 21:
35th MHSAA/Farm Bureau Insurance Scholar-Athlete Awards, Grass Lake QB Brayden Lape - Listen
Sept. 14:
Athletic director education, MHSAA video library - Listen
Sept. 7:
Adjustments to 11-player football, boys soccer Finals schedules - Listen
Aug. 31:
New out-of-state opponents rules, football record book updates - Listen
Aug. 24:
MHSAA.com coverage ramps up, "Made in Michigan" tells us where they are now - Listen