Activities Department Update

One of the most important aspects of a student-athlete’s development is sports nutrition. I learned that firsthand in college. Going into my freshman year of college football, I weighed 165 pounds on a good day. I then spent the next four years in one of the best strength and conditioning programs in the nation. A major part of that regimen was learning to eat the right foods in the right amounts to fuel my body.

I graduated weighing 189 pounds, was one of the fastest guys on the team, and had developed the greatest strength I had ever achieved. Through consistent training, proper recovery, and evidence-based sports nutrition, I was able to transform my body and maximize my athletic development and football performance.

So, what does eating the “right amount of the right stuff” actually mean? Let’s dig in. (I am not a nutrition expert, just an informed coach sharing what I have learned.)

Why Is It Important?- Proper nutrition helps student-athletes maintain energy, recover more efficiently, and support muscle growth, strength, and overall athletic development. Forget relying on energy drinks to get through the day. A balanced diet that includes carbohydrates, proteins, and fats, known as macronutrients, provides the fuel our bodies need. Think of your body like a vehicle. You want to give it the fuel it needs to perform at its best. Proper nutrition also supports healthy growth and development, which is especially important for middle and high school athletes who are still growing. Whether an athlete is trying to build strength, improve endurance, or simply have more energy throughout the day, nutrition plays an important role.

Calories- Many student-athletes struggle to eat enough to meet the energy demands of school, practices, workouts, and competitions. Skipping breakfast, eating a small lunch, or simply not realizing how much energy they use throughout the day can leave athletes underfueled. Calories provide the energy our bodies need, but the quality and variety of the foods we eat matter, too. For example, a chicken breast and a glazed donut may provide similar amounts of calories depending on their size, but they offer different combinations of protein, carbohydrates, fats, vitamins, and minerals. Chicken provides substantial protein, while a donut provides carbohydrates and fat. Both can fit into an overall balanced diet, but they serve different nutritional purposes. The goal is not to obsess over counting calories. It is to eat enough, eat consistently, and give your body the fuel it needs to grow, recover, and compete.

Protein, Protein, Protein- There is a lot of talk about protein in athletics. Protein helps repair and build muscle and supports recovery after training. However, more protein is not automatically better, and athletes do not need to rely on supplements or enormous portions to get the benefits. Rather than focusing on a single protein target at every meal, athletes should aim to eat protein-rich foods consistently throughout the day. Individual needs vary based on body size, age, activity level, and training demands. Good protein sources include meat, eggs, dairy products, fish, beans, nuts, and other plant-based foods.

Carbs: Friend or Foe?- Many people view carbohydrates as the enemy of weight loss, but carbohydrates are one of the body's primary energy sources, especially during intense exercise. For student-athletes who want to run faster, lift stronger, and maintain their energy throughout competition, carbohydrates are an important part of proper fueling. Foods such as pasta, rice, potatoes, fruit, and whole-grain bread provide carbohydrates, along with varying amounts of fiber, vitamins, and minerals. Eating a carbohydrate-rich meal a few hours before competition can help prepare the body for the demands ahead. For longer or particularly intense practices and competitions, sports drinks may help provide carbohydrates and replace electrolytes. For most everyday activities and shorter workouts, water and regular meals are generally sufficient. Remember, sports drinks and energy drinks are not the same thing. Energy drinks containing high levels of caffeine are not recommended for children and adolescents.

Fats- Dietary fat is another essential part of a balanced diet. Healthy sources include nuts, seeds, fish, avocados, and vegetable oils. Foods such as dairy products and meats can also provide fat. Unsaturated fats are generally the better choice for everyday eating, while saturated fats can still be included in moderation. Timing matters. High-fat meals immediately before competition may cause stomach discomfort because fat takes longer to digest. That does not mean athletes should avoid fat, it just means you have to strategize when you eat them.

Water- This one is simple: Drink water regularly throughout the day, not just when you are thirsty or right before practice. Starting exercise well hydrated and taking regular opportunities to drink during activity helps athletes maintain performance and replace fluids lost through sweat. Don't wait until halftime, or until you feel thirsty, or until you feel exhausted to start thinking about hydration. Drink more water.

Treat Yo Self- As important as proper nutrition is, it is also important to enjoy your meals. Do not feel guilty when you give in to the temptation of a Dairy Queen Blizzard or a Baked by Bryant cookie sitting on the counter. Student-athletes should develop a healthy relationship with food rather than constantly worrying about weight gain, feeling guilty about what they eat, or fearing the judgment of others. No single meal or treat determines your athletic performance. What matters most is the overall pattern of how you fuel your body over time. Eat balanced meals, stay hydrated, train constantly, and get enough rest. Enjoy the occasional sweet treat without guilt. Be intentional about what you put into your body, you don't have to be perfect.

The Hawks finished the season 2-6 after defeats at Homecoming and Senior Night. In a season of injuries, the Hawks showed resilience and grit all season, competing in one of the toughest districts in 2A with three of the teams being ranked in the top 10. The Hawks fell to the Wilton Beavers in a Homecoming matchup, losing 43-13. The Hawks ended the season on their home field, losing to the Mediapolis Bulldogs, 34-21. All-District selections will be announced in the next AD Update.

Against the Beavers, QB1 Brett Cook, threw 13/16 for 123 yards and a touchdown, while also rushing for a touchdown. Carver Hayes and Kellen Weber both had 4 receptions for 40+ yards, with Weber receiving the touchdown pass from Cook. Brett Cook also led the team in tackles with 10, while Johnny Seyb supported the defensive side with 8.5 tackles of his own and recovering a fumble. Against Mediapolis, Brett Cook went out of the game with an injury, having Kellen Weber step up to the QB position he has been seen in throughout the season as a sophomore. Weber threw for 148 yards on 43.5% accuracy, and threw for two touchdowns. Carver Hayes and Evan Fogarty each grabbed a touchdown pass from Weber, Hayes received a jumping 16 yard pass while Fogarty sped down the sideline for a 58 yard reception. In the trenches, Odin Mullins and Johnny Seyb led through the defense with 50 and 48 yards respectively. Seyb would find the endzone on a 18 yard run up the middle. Senior linemen Wyatt Day, Baylor Ferreira, and Jack Benner combined for 14 pancake blocks to help the rushing attack. Defensively, Brett Cook had 4.5 tackles in the same amount of minutes of play. Carver Hayes led the team in tackles at the safety position with 7.5 tackles and two interceptions. Seyb added a strip fumble to his defensive performance.

Season stats will be included in the next AD Update.

Our volleyball team finished the season 7-19 as they fell to the Solon Spartans on Tuesday. The team ended the regular season with a loss to Danville on Senior Night, a win and two losses at the Davis County Tournament, and a rivalry victory against the Van Buren County Warriors. The Hawks then visited state ranked Solon in a first round loss 0-3.

In the last two games, Brylee Cook and Madison Frueh led the team with 18 assists each. Frueh and Carly Broadwell each added 12 and 11 kills. Kaylee Moeller had 5 aces, as well as 5 blocks. Maggie Mullins added 5 blocks as well. Macie Doty ended her career with 21 digs in the two games at the libero spot. All-Conference selections and season stats will be in the next AD Update.

The Girls Cross Country Team ended the season becoming SEISC Conference Champions and sending a runner to the State Cross Country Meet for the second year in a row. The team won conference following an impressive 8th place finish for Savannah Overton, an 11th place finish for Aubree Bunnell, and 15th place for Addalie Daly as the three medalists.

On Thursday, the team competed in Iowa City at a 2A State Qualifying Meet in one of the toughest sites for females with multiple ranked teams at the same location. Aubree Bunnell placed 5th, qualifying herself for the State Cross Country Meet on October 30th. Savannah Overton came across the finish line second for the Hawks (31st overall) in a truly impressive show of perseverance after remaining in the top 15 for most of the race. The Hawks as a collective gave their all the entire season.

The Boys Cross Country team placed 3rd in the SEISC Conference Meet, with Drake Newton becoming Conference Champion individually. Drake also led the team at the State Qualifying Meet, placing 4th and qualifying for the State Cross Country Meet as a freshman. Newton's brother, Caedon followed up placing 38th overall, followed not too far behind by Austin Fogarty. The Hawks as a collective did not perform quite like they wanted to, but it does not take away from the strong season they had together.

The Impulse Dance Team took home first place with their jazz routine at the Davenport Legacy Competition. Senior Allison Gruntmeir and sophomore Kaylee Stark also performed their solos as they prepared to compete at State Solos. This will be an exciting group to watch in Coach Kara Overton's inaugural season.

Schedules can be found on our Bound website.

Fall Sports Banquet is October 27th at 6:00pm.

Below are the current coaching vacancies in our district. If you are interested, please contact Tyler Bryant and apply online at TeachIowa. Applicants must have a current Iowa Coaching License/Endorsement. Looking for positive, reliable, and determined individuals for these positions. Interested in getting your Coaching License? Follow this link for the process to obtain it: Coaching Authorization

Varsity Girls Golf Coach

Middle School Baseball Coach