Prospect Girls XCTF

If you're unsure what to eat before early training or a game I've got you covered! Carbs fuel muscle and brain. If you only have 60 min before ⚾️ 🏋️‍♀️ 🏃‍♂️ here's the best options 👇 Fatigue occurs when there's a drop in blood sugar. In order to prevent fatigue and maximize energy levels consume 30-60 g of carbs for every hour of activity! It's simple. Don't overcomplicate it.

A big congratulations to this year's Prospect High School award recipients and nominees! Thank you for the energy, care, and dedication you bring to Prospect and to the students who make it such a special place.

The meals consumed in the days and weeks leading up to competition have the greatest impact. ✅ Consistency in nutrition 💧 Hydration 😴 Quality sleep ⬆️ these are the real game changers when it comes to peak performance. Fueling is a lifestyle, not a last-minute fix!

Sleep quality and duration drives our appetite, mood, focus, concentration, health, recovery and overall performance! 📊 70% of high school athletes are not getting enough sleep. ⚠️ Student-athletes who regularly sleep < 8 hours per night are 1.7× more likely to get injured and fatigue faster. Meanwhile, the pros do the opposite. They sleep more, not less because recovery, hormones, strength, focus, and injury prevention depend on it. 👉 Testosterone, growth hormone, muscle repair, and brain recovery are all driven by sleep. You cannot out-train poor sleep. And this doesn’t just apply to athletesadults need it too. Many adults crave sugary foods high in kcal but low in nutrition to "focus". A simple rule to live by: Never stay up late for something you wouldn’t wake up early for. If you want to understand: • How much sleep student-athletes actually need • Why sleep deprivation sabotages performance and health • What parents and athletes can do now Read the full breakdown ⬇️ 🔗 nutritionwithwendi.com/blog/how-much-…

If your athletes aren’t sleeping enough, they’re paying a metabolic tax. 1 week of 4–6 hrs sleep:
• Glucose tolerance ↓ 30–40%
• Insulin response ↓ ~30%
• Muscle protein synthesis ↓ ~19% Now it hits performance— Reduced brain glucose metabolism → weaker neural drive. No fast signal → no fast-twitch recruitment → ↓ RFD & explosiveness. You can still produce force… just not quickly. 
And that’s what limits performance.

Week 7 Event Rankings illinoisrunningnews.com/post/2026-trac…

Shannon McNamara Invite Highlights (MSL JV Conf) Starting out the day Madeline Marling takes the high Jump with a new meet record of 1.57m Figueroa places 3rd 1.47m ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) Big time in the 200m dash as both Knights break the former meet record from 2023 going 1-2. O’Grady 28.34 *new meet record* Sparkowski 28.44 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) 4x400m caps off a great day with the victory 4:34.30 Lawlor 70.0 Verros 69.4 Sohl 67.6 K. Favia 67.3 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) In the 1600m run 2nd J. Farina 5:40.77 4th Lenox 5:45.88 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) Knights place 2nd and 3rd in the 400m Everson 67.22 Watychowicz 67.50 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) 800m run Champion Scorza 2:32.94 Siomos places 4th 2:40.41 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) The Knights go 1st and 4th in the 55m dash Falls 7.71 Sokol 8.07 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) Annie Palm champion in the 55m hurdles running 9.76 Figueroa 4th 10.12 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) 3200m run Collins 1st place in 12:09 Raub 4th in 12:41 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) 4x800m Relay places 2nd Mesic 2:37 Wintermute 2:43 Espinoza 2:54 Barnes 2:36 Total 10:51 ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Shannon McNamara Invite Highlights (MSL JV Conf) Outstanding night at Rolling Meadows for these Knights!! 11 PRs 1 SBs Victories in 8 of the 15 events. Double score in 11 of the 12 events. ⁦@KnightsofPHS⁩ ⁦@ScottMcD_PHS⁩ ⁦@PHS_A_Boosters⁩

Check out our coverage from Batavia, Glenbard North, and Huntley! illinoisrunningnews.com/post/coverage-…

Your IWCOA state champion at 113 lbs, Carlo Difalco!

Look at all the fieldhouse records set today!! This was an incredible meet with some great performances! And we had quite a few near misses! Congrats to all!!