Whether you’re recovering from a recent stress fracture, mending a pulled muscle, or hoping to avoid a sports-related injury this season, the foods you choose are vital to both injury recovery as well as injury prevention. Rather than wait to improve your “diet” after an injury strikes, strive to choose quality, nutrient-rich foods each and every day.
Keeping these nutrients in mind can help you do just that:
Protein – Beyond protein’s well-known role in building and repairing muscles, protein controls many metabolic processes in the body, aids in the repair of body cells and assists with building and maintaining healthy bones – all of which are crucial to injury prevention. Additionally, protein is a key component of the cells within the immune system, making an adequate intake important for preventing illnesses. Should you find yourself sidelined with an injury or illness, make sure you are getting enough protein for its “healing” qualities. No need to go overboard with protein supplements – foods provide the protein you need as long as you are choosing nutrient-rich protein sources with snacks and meals. Try choosing protein-rich snacks such as Greek yogurt, cheese and crackers, apple slices with peanut butter, meat and cheese roll-ups, or a handful of nuts and seeds.
Carbohydrates – The first source of energy for exercising muscles is carbohydrates. When carbohydrate intake is adequate, the body can use protein for its functional role in building and repairing. With too little carbohydrate in the diet, the body uses protein as fuel, thus, hindering your ability to recover and heal from an injury. It is recommended that most athletes eat at least 60 percent of their calories from carbohydrates, including grains (breads, tortillas, bagels, rice, noodles, etc.), fruits and vegetables. This recommendation is easily followed when athletes eat the MyPlate way. Enjoying three servings of dairy a day also provides needed carbohydrate in addition to high-quality protein.
Omega-3 Fatty Acids – Found in fatty fish (such as salmon and tuna), walnuts and ground flaxseed, omega-3 fatty acids may help reduce inflammation and speed your body’s recovery efforts – necessary for post-exercise recovery as well as recovery from an injury or illness. Try topping oatmeal with walnuts, adding ground flaxseed to a smoothie of blended yogurt and fruit, or enjoying some tuna and crackers for a light lunch.
Vitamins, Minerals and Antioxidants – While all vitamins and minerals are important, some have more of a functional role in healing and immune health while some are considered antioxidants for their ability to combat oxidative stress (think “inflammation” in the body).
Vitamin C is known for tissue repair, wound healing and immune health. Choose citrus fruits and green leafy vegetables; they are good sources of Vitamin C.
Vitamin A aids in cell growth and development, and overall immune system function. Try sweet potatoes, carrots, cantaloupe and apricots (the orange fruits and vegetables) for a healthy dose of Vitamin A.
Zinc and other trace minerals are necessary for wound healing and immune function. Meats and seafood, in addition to whole and enriched grain products, will provide these key minerals.
Calcium and Vitamin D are well known for their role in bone health and repair. Choose three servings of low-fat dairy foods daily; specifically fluid milk for the benefit of calcium AND Vitamin D.
Antioxidants (such as Vitamin E, Vitamin C and beta carotene) are important for combatting free radicals that can cause damage to the body. Choose nutrient-rich, colorful fruits and vegetables, as well as a variety of nuts and seeds.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
Ultimately, that’s why he got into coaching. Beyond his family, he understood that his coaches perhaps had the most impact on him when he was a kid.
He wanted to repay them and the only way he knew how was to get in the same business and try to have a similar impact on future generations.
He’s doing just that and he’s doing in it one of the state’s best high school sports towns. As the head coach at Pueblo South, he knows each week is going to be competitive, but he only welcomes the challenge.
This year, the Colts might be poised to make a deep playoff run. They’re off to their best start since 2014 and just last Friday beat Pueblo East in the annual Cannon Game. It was the first win over the Eagles in three years.
Previous stops: Pueblo South assistant (2003-09); Pueblo South head coach (2010-present).
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Question: Why did you get into coaching?
Goddard: The biggest thing that got me into coaching is that outside of my family, I think my teachers and my coaches had the greatest influence on my life. From there, it’s part giving back to those people who gave so much to me.
The second part of that is that I want to have some type of impact and maybe impact some kids along the way. Knowing the impact that people had on me, I thought that was the greatest avenue.
Q: Why do you coach the way you coach?
Goddard: I don’t know, specifically. I just know that the coaches I had were the greatest mentors to me. I had an opportunity to play with my football coach and then keep in contact with him along the way.
Along the lines from my very first football coach to my high school football coach to the guys I coach with today, I think they just kind of mentored me. I think at the end of the day, it’s just about us building relationships. That was something that was taught to me a long time ago. It’s something that I strive to do.
If kids know that you care then you can have a great impact on them.
Q: From your kids’ perspectives, what do you think it’s like to be coached by you?
Goddard: Hopefully they understand that I truly care about them and our staff cares about them. I think that with the relationships that we build, I think that’s one of our strong suits for our staff and myself, I think they have fun.
I think they understand that we’re trying to make them better people. I hope that’s what they get out of practice and games and all our summer workouts. Not only become a better player, but become better people.
Q: What are some of your favorite memories from your time as a coach?
Goddard: There are a lot of memories throughout the years. Obviously 2013, that was a magical year for us going from 1-9 to 11-2 and playing our first semifinal home game in history.
Then there moments like Cole Youngren last year. I don’t know if you know the story about Cole, but he was visually impaired and he came out to be a part of our team and he got to long snap for us on a couple of PATs in a few games. Those things stick out.
More than the memories, it’s the relationships with the kids and those guys. That’s when the memories come up when you start talking about things that happened 10 years ago. Those things are special.
Q: After seeing what Pueblo East has been able to do in recent years, how nice was it to come away with a win in the Cannon Game?
Goddard: I think one of the things that people outside of Pueblo don’t get about these rivalries is everything that goes into them.
The cannon talk around the school, that thing starts very early in the season. I was extremely proud of our kids and the way they handled things during the week and how they stayed focused on the task. They eliminated distractions and just played as hard as they possibly could.
With everything that goes into the week, you get to the end of the game and it’s kind of a relief regardless of the outcome. But it’s always nice to receive what we feel is ours. I was just ecstatic for the kids.
Q: How would you best describe the atmosphere when it comes to high school sports in Pueblo from what you’ve seen from around the rest of the state?
Goddard: Pueblo is just a special community. It’s a big-event type of town. There aren’t many high schools games, even outside the state of Colorado, where you get 12,000-plus people.
We’re able to do that at least twice a year. And like I said, the whole week is just so crazy and the fact that we have so many events and so many things to do and so many people involved, the community support is fantastic.
It’s just something special that make high school sports really special around here. Pueblo is going to shell out and go support the community.
Littleton’s Evan Montgomery (8) weaves past Standley Lake’s Jayme Lindsay (21), Christian Lee (13) and Weston Short (3). (Dennis Pleuss/Jeffco Athletics)
LAKEWOOD — Littleton’s boys soccer saw its 7-game shutout streak come to an end Monday night at Trailblazer Stadium.
However, the Lions’ winning streak stayed intact with a 2-1 victory over Standley Lake on a rainy night in Lakewood. Littleton junior Ruben Cervantes hammered home the eventual game-winning goal with 1:33 left regulation time for Littleton (10-0-1, 3-0 in Class 4A Jeffco League) to extend its winning streak to 10.
“I’ve never done that in my life. It was something amazing. It was a great moment,” Cervantes said. “It just came toward me and I didn’t know what to do, so I just shot it.”
The junior’s hard shot off a half-volley rocketed low toward the far post and got past a diving save attempt by Standley Lake junior goalie Kevin Ruzicka.
The loss ended a 5-game winning streak for the Gators (6-4-1, 2-1).
Standley Lake goalie Kevin Ruzicka makes a leaping save. (Dennis Pleuss/Jeffco Athletics)
“It was heartbreaking,” Standley Lake coach Mike Day admitted as the Gators fell out of a tie for first place in the conference. “If Littleton can get through Jeffco undefeated … a state championship is coming their way.”
The Lions, ranked No. 7 in the latest CHSAANow.com Class 4A boys poll, had given up just two goals in their first 10 games. However, Standley Lake senior Weston Short scored on a penalty kick with just more than a minute to play in the first half to tie things up 1-1 in a steady rainstorm.
“I’m a little sad we let in a goal, but it’s part of the game,” Littleton senior Michael Melton said. “We just had to pick our heads up and keep playing. That’s what our team did. I’m so proud of my team.”
Melton scored the Lions’ lone goal in the first half. Melton ripped a direct free kick past Ruzicka in the 10th minute.
Littleton is headed in the right direction with a 10-game winning streak. (Dennis Pleuss/Jeffco Athletics)
While Littleton has the inside track to win the deep conference, the Lions haven’t been dominating Jeffco opponents. All three league wins against Golden, Green Mountain and Standley Lake have been 1-goal games.
“Jeffco League is a great league. It’s always hard,” Melton said. “Every win is a great win if you come out on top.”
Littleton returns to its home turf Wednesday to face D’Evelyn at 7 p.m.
Standley Lake is scheduled to square off against Golden at 5 p.m. Thursday, Oct. 5, at the North Area Athletic Complex in Arvada. Day said he hopes the weather improves. Standley Lake’s past three games have all been played in the rain.
Monday’s key conference match-up between Littleton and Standley Lake was originally scheduled for the NAAC, but Jeffco Public Schools’ football and soccer complex up north received more than three inches of rain over the last nine days. With wet field conditions on the natural grass at NAAC, district officials decided to move the game to the artificial turf at Trailblazer Stadium.
Standley Lake freshman RJ Krapes (1) puts his foot into one as the rains falls Monday night at Trailblazer Stadium. (Dennis Pleuss/Jeffco Athletics)
Green Mountain senior Gabe Goodman chips up to the green during the Day 1 of the Class 4A boys golf state tournament. (Dennis Pleuss/Jeffco Athletics)
LITTLETON — Evergreen’s boys golf team is just five strokes back after Day 1 of the Class 4A boys golf state tournament at Raccoon Creek Golf Course.
Evergreen seniors Bridger Tenney, left, and Xan Anderson has the Cougars in contention for the 4A team title. (Dennis Pleuss/Jeffco Athletics)
The Cougars’ Bridger Tenney (+3), Xan Anderson (+8), Clayton Whitton (+11) and Nolan Miller (+11) put Evergreen in contention to claim the 4A team title. The final day of the state tournament will tee off at 8:30 a.m. Tuesday morning.
Montrose (+17) holds a one-shot lead over Valor Christian (+18), with Evergreen (+22) holding third place.
Tenney is tied for fourth in the individual standings. Green Mountain senior Gabe Goodman, 4A Jeffco’s individual medalist, sits seven strokes behind the leaders.
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AURORA — Lakewood senior Jack Castiglia has an uphill battle to get into the mix for the Class 5A boys golf state individual title.
Lakewood golf coach Alan Gonzales, left, talks with senior Jack Castiglia. (Dennis Pleuss/Jeffco Athletics)
Castiglia, 5A Jeffco individual medalist, shot a 6-over-par 77 on Day 1 of the 5A state tournament Monday at CommonGround Golf Course in Aurora. The senior had birdie putts on his first two holes that would have given Castiglia a good start, but both didn’t fall and he finished with just one birdie on his round.
The other top 5A Jeffco golfers Monday were Ralston Valley freshman Jack Larson (+7) and senior Landon Thunell (+8).
Day 2 of the state tournament is schedule to tee off at 8:30 a.m. Tuesday.
The Class 3A boys golf state tournament will definitely play on Tuesday.
A day after standing water from overnight rain forced the tournament to change to a one-day format, the course at Indian Peaks is ready for state golfers, according to CHSAA associate commissioner Tom Robinson.
Due to losing the first day of competition, the championships will be decided over 18 holes on Tuesday.
The 3A tournament, however, will start on a 30-minute frost delay, so all tee times have been pushed back by a half-hour.
LAFAYETTE — Davis Long’s round of three-under gave him the individual title at the Class 3A boys golf state tournament at Indian Peaks Golf Course. As for the team title, well, that took a little longer.
“It’s super surreal,” Long said after his round. “I wasn’t really expecting it, I was thinking more about the team today. That was a fun time, but I don’t think it’s really set in yet.”
Peak to Peak won the team title after a two-team playoff.
“It feels wonderful. I’m very proud of the guys,” Peak to Peak coach John Thornbury said. “They played extremely well under pressure and really came through in the clutch. It was a full team effort. Everybody contributed at the end and throughout the tournament. I’m thrilled they could do it on their home course.”
Both Peak to Peak’s Davis Long and Prospect Ridge’s Walker Franklin had to make crucial putts in their rounds.
Long dropped his birdie putt in on 18 to move to three-under and a share of the lead.
“After yesterday, it turned into a whole different ballgame being just 18 holes,” Long said. “Just because it was 18, I was playing a little bit more aggressive. I know this course pretty well, so I played it how I’ve always played it.”
At the same time, Franklin had his ball on the green staring down a par putt that would have finished him at three-under.
Jack played to a steady one-under heading to a par-four seventh hole. Jack drove the green, then made a 15-foot eagle putt to move to three-under and into the lead.
A birdie to start the back nine had Jack (-4) two strokes ahead of the field.
“It was great playing with (Jack) because it kept me on my toes,” Long said. “He’s a great player, so he’s great to play with and keep up neck and neck with him.”
Jack would have to rally after a double-bogey on 12 that put him into a tie with Franklin and Long. He grabbed a birdie on 17, but it wasn’t enough to keep up with Long.
Long jumped in the lead at two-under after birdies on three and four, but fell off towards the end of the front nine with two straight bogies.
But, he hung tough and stayed close.
“Just knowing that you can’t really make a big mistake that would kill you,” Long said. “At the end of the day, you have to go out and play golf and see what happens.”
With birdies on 16 and 18, Long jumped to the top of the leaderboard.
Teammates Ian Thorpe (+1), Nishant Datta (+3) and Ethan Tartaglia (+8) turned in solid efforts to boost Peak to Peak to a tie with Kent Denver for the team championship.
(Cannon Casey/CHSAANow.com)
“A team championship would be so amazing,” Long said just after his round finished. “It was really cool to make that putt on 18 with some of the guys from school standing around.”
Aspen (+8), Eaton (+18) and Colorado Academy (+20) rounded out the top five.
Peak to Peak and Kent Denver played a two team playoff with one foursome for each team. The best three scores from each team were chosen for scoring.
After the playoff, it was Peak to Peak that took the team title. Tartaglia’s playoff par was ultimately the decider.
“I told them that they’ve played this hole hundreds of times,” Thornbury said. “They know what their shots are on this whole. Play it as you’re most comfortable.”
Estes Park’s Ivan Richmond, the 2016 Class 3A runner-up, started the front nine with a birdie, and made a string of pars, then ran into trouble on the eighth hole.
Richmond shot a bogey on eight, then a double bogey on nine to make the turn at two-over.
