Volume 2 • Issue 2 • October 2010
STARTING FROM SCRATCH BARAT ACADEMY FIELD FIRST VARSITY FOOTBALL TEAM
D I S C OV E R T H E D R U R Y D I F F E R E N C E
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4 HEALTHY EATING CHOICES
Nationally ranked triathlete Ryan Madamba talks about what to eat after a big workout or the big game.
6 STARTING FROM SCRATCH
Barat Academy begins its first season in varsity football and we give you the inside scoop on what it takes to build a football program from scratch!
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GET IN THE GAME SAINT LOUIS â€˘ OCTOBER 2010
with Ryan Madamba
HEALTHY EATING CHOICES
Getting fueled back up after a workout or a big game is important. First, if you haven’t been hydrating during your workout or the game, make sure you replace the fluids lost during activity. Within two hours from ceasing activity you should have a good meal to help facilitate recovery and prepare you for your next workout. If it is going to be two hours or more before you are sitting down to some calories, think about a recovery bar. It is important for your recovery for you to get a good dose 4
of protein after activity such as meat or beans. This helps the muscles to recover. Antioxidants like vitamin C from fresh veggies like broccoli are great to help rid the body of toxins. Eating carbohydrates like fresh fruit will help restore glycogen levels in the muscles. An ideal ratio of carbohydrates to protein is 4:1, four grams of carbohydrates to one gram of protein. If you are going for the recovery bar, look for the 4:1 ratio. Keep fats to a minimum for your recovery meal, so no fried foods and try and
OCTOBER 2010 • GET IN THE GAME SAINT LOUIS
steer clear of pizza. Things like grilled chicken breast and low fat meats like turkey, buffalo, or ostrich are low in fat and taste good. Most importantly, listen to your body about what you need for recovery after the game. Even consider writing down what you are eating to see what works for you. Keeping a food journal and tracking your activity to estimate calories used and calories burned is a good place to start. Proper nutrition will help you stay healthy, injury free, and keep
you motivated to train and compete at a high level. Sample Post-Game Meal: 4-8 oz. grilled chicken breast 110 cal. • 1g fat • 0g carbs, 20g protein 1-2 Cups Rice 205-410 cal. • 1g fat, 88g carbs • 9g protein 1 cup steamed broccoli 62 cal. • 0g fat • 12g carbs 6g protein Totals: 582 Calories • 2g fat www.getinthegamestl.com
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STARTING FROM SCRATCH
BARAT ACADEMY BEGINS ITS FIRST SEASON OF VARSITY FOOTBALL On a warm October afternoon, the Barat Academy football team is practicing like any other high school football team in the area. There’s players’ stretching on the sidelines while others are busting their tails running wind sprints. Coaches are barking at players to push 6
themselves to the next level and it seems as if it’s another day in the world of high school football. But that’s not necessarily the case for the Eagles of Barat Academy. For this is the first season of varsity football in the school’s four-year history. For head coach John Mor-
OCTOBER 2010 • GET IN THE GAME SAINT LOUIS
rison, building a high school football team from scratch has been one the biggest challenges in his coaching career. Morrison had coached at some of the state’s top football programs with coaching stints at Waynesville, Kearney and Liberty High School, before coming to Barat, where he teaches
Biology. “It’s been a huge challenge,” Morrison said. “Everywhere I’ve been there’s been a program already in place that already has it’s tradition, so building a program from scratch, like we’re doing here, is really a challenge.” With just 22 players on the www.getinthegamestl.com
Eagles roster, many players from Morrison, who encoursee time on both sides of the aged him to give football a shot ball. That has then led to un- and he’s been a key player on fortunate injuries to several the team ever since. players as Barat is slated to “Last year I wasn’t really dress just 14 players for their thrilled to play because I’m a October 23rd game against basketball player,” Jackson Principia. said. “But coach Morrison re“This is our first varsity sea- ally talked me into playing.” son and we’ve faced a lot of Jackson also noted that it adversity,” Morrison said. “We takes a special kind of person have just 22 players and we’ve to go to practice every day and had to deal with a lot of injuries. then play every Friday night We’re trying to do our best and with the understanding that the play competitive football and Eagles might not win a game be able to field enough kids to this season. play a game.” “Being the first team at So how hard has this first Barat, it’s really hard because season been on the Eagles? we catch a lot of stuff from Try to imagine losing not one the soccer players about us player to an appendectomy, not being too good because but two. It’s those types of in- we haven’t won a game yet,” cidents that can challenge any Jackson said. “But I think that seasoned coach. it takes a really strong person “This has been the most to play and know that you very challenging year of coach- well might not win every game, ing football in my career as a but you’re out there just playcoach,” Moring for fun.” rison said. “We For Dalaklis, I think that it takes the inaugural lost two kids very early in a really strong person season of varthe season be- to play and know that sity football at cause they had you very well might Barat Academy their appendix not win every game, has been a removed. We’ve but you’re out there learning experijust had weird just playing for fun.” ence not only things happen Stiles Jackson, senior about the game this season.” itself, but also But it’s not all the intangible doom and gloom for the Ea- factors in football such as disgles; one thing that Morrison cipline and working as a team. has seen the Eagles improve “This year we’ve learned a on is the team’s cohesiveness lot,” Dalaklis said. “We had to as well as their desire to step learn discipline and respect for up their play in order to help each other because you can’t out a teammate. have a team if you don’t have “We definitely have come respect and discipline.” together as a team as the The regular season will be season progressed,” Morrison winding down soon for the Easaid. “The boys care about gles and while their record may each other and they go out not show success, the coachthere and play for each other. ing staff at Barat Academy is They’re definitely a family.” proud of this year’s team. Barat has two seniors on “We’re really proud of our this season’s roster in running kids,” Morrison said. “Despite back/cornerback Stiles Jack- all of the adversity that our kids son and offensive/defensive have gone through, they’ve left guard Braden Dalaklis. kept their heads up and had For Jackson, joining the foot- a positive attitude and we’re ball team was not really in his proud of them for that.” plans. It took some convincing www.getinthegamestl.com
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