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.
Survey Shows Multi-Sport Participation Holding Steady, Led by Consistent High Achievers
By
Geoff Kimmerly
MHSAA.com senior editor
December 14, 2023
The MHSAA's fifth Multi-Sport Participation Survey, conducted this spring for the 2022-23 school year, showed for the second-consecutive year that 44 percent of athletes at member high schools participated in more than one sport, and with several schools retaining high rankings in their respective Classes for the percentage of their athletes playing multiple sports.
Early and intense sport specialization has become one of the most serious issues related to health and safety at all levels of youth sports, as overuse injuries and burnout among athletes have been tied to chronic injuries and health-related problems later in life.
This past year’s survey showed 44.7 percent of athletes at MHSAA member high schools participating in two or more sports, a slight increase from the 44.3 percent who were multi-sport athletes in 2021-22 – and 1.9 percent higher than the percentage measured with the first survey in 2017-18.
For 2022-23, 47.5 percent of male athletes and 41.2 percent of female athletes played multiple sports. Class D has enjoyed the highest percentage of multi-sport athletes over all five years of surveys, this time at 62.5 percent, followed by Class C (59.0), Class B (49.6) and Class A (36.9).
Similar results for overall sport participation and multi-sport participation relative to enrollment size were seen by further breaking down Class A into schools of fewer than 1,000 students, 1,000-1,500 students, 1,501-2,000 students and more than 2,000 students. For both sport participation as a whole and multi-sport participation specifically, the smallest Class A schools continued to enjoy the highest percentages, while percentages then decreased for every larger size group of schools. This has remained consistent over the last five surveys.
Since 2018-19, the survey also has shown a slight increase in three-sport athletes across all four Classes and overall with 12.6 percent of athletes at MHSAA member high schools playing at least that many in 2022-23.
In early 2016, the MHSAA appointed a Task Force on Multi-Sport Participation as part of a continued effort to promote and protect participant health and address the issues leading to early sport specialization. The annual Multi-Sport Participation Survey was among results of the task force’s work. The 2022-23 Multi-Sport Participation Survey received responses from 85.2 percent of member high schools, a few tenths more than in 2021-22 in setting a survey response record for the second-straight year. (No survey was conducted for 2019-20 as spring sports were canceled due to COVID-19.)
The MHSAA Task Force also recommended measuring multi-sport participation in MHSAA member schools to recognize “achievers” – that is, schools that surpass the norm given their enrollment and other factors that affect school sports participation.
Battle Creek Harper Creek, Detroit Cody and Grand Rapids Northview have appeared among the top 10 percent of their respective Classes four of the five years the survey has been conducted. Several more have appeared among the top 10 percent of their Classes three of the five years: Athens, Decatur, Detroit Douglass, East Grand Rapids, Gibraltar Carlson, Hamtramck, Hillsdale Academy, Holland Calvary, Kinross Maplewood Baptist, Livonia Franklin, Manton, Marquette, New Baltimore Anchor Bay, Ovid-Elsie, Parma Western, Warren Fitzgerald, Warren Lincoln and Warren Michigan Collegiate.
In Class A, Sterling Heights (85.7 percent) and Grand Rapids Union (84.0) posted the highest percentages of multi-sport athletes in 2022-23, with Livonia Franklin (73.1) and Battle Creek Harper Creek (71.3) also reaching 70 percent. In Class B, three schools achieved at least 80 percent multi-sport participation –Warren Michigan Collegiate (85.2), Detroit Cody (84.2) and Battle Creek Pennfield (81.5).
Class C saw eight schools reach 80 percent – Jackson Lumen Christi (92.5), Delton Kellogg (92.3), Decatur (86.2), Muskegon Western Michigan Christian (84.0), Indian River Inland Lakes (83.3), Detroit Crockett Midtown Science & Medicine (82.4), Martin (80.6) and LeRoy Pine River (80.0). Two Class D schools responded at higher than 90 percent multi-sport participation – Coldwater Pansophia Academy with 100 percent for the second-straight year and Carney-Nadeau (94.0) – followed by Brighton Livingston Christian (88.9), Carsonville-Port Sanilac (88.6) and Holland Calvary (87.0).
The full summary report on the Multi-Sport Participation Survey is available on the Multi-Sports Benefits page of MHSAA.com