The Upper School weight room has an important new resource for student athletes this year: the Refueling Station. “Research shows that protein following a workout is beneficial,” said Josh Smith, Director of Athletics. “We’re glad we can support student wellness in yet another way.”
The station consists of a refrigerator provided by our dedicated Parents Association Sports Boosters, filled with protein-rich options thanks to the generosity of Todd and Sara Weaver P’23, ’26, ’27. “These supportive parents helped provide the inventory we need to get us through the year,” Smith reported. “We’re still trying to determine how much is needed for an academic year, but we’re pleased that student-athletes are already taking advantage of this opportunity after they complete a workout in our weight room with our strength and conditioning coaches.”
Everett Goldberg, Teacher and Strength & Conditioning Coach, is thrilled about the station. “Many times our students are training during the school day and this refueling station allows them to get a small burst of calories and energy so that they are not dragging when going back to the classroom,” he said.
Eric Lay, Director of Fitness and Athletic Development, said, “An observation I’ve made throughout my career is that most student-athletes don’t eat enough. Sports dietitians often emphasize that many athletes fail to consume the calories needed to perform at their best. This issue is so common that it has its own name: Relative Energy Deficiency in sports, or RED-S.”
“It is clear that when students get appropriate amounts of sleep and understand how to effectively fuel their bodies, they can become the best versions of themselves in the classroom and on the field,” said Andy Kay, Head Boys Varsity Lacrosse Coach and Teacher. “While we cannot extend the long arm of our programs into the sleeping patterns of our students, we can certainly find ways to make sure that they have the essential nutrients pre- and post-workout to recover quickly to optimize their performance across all facets of school. What we know is that to fire on all cylinders, we have to put high-octane fuel in our bodies. The Refueling Station helps us do that.”
Head Varsity Girls Volleyball Coach Matt Girouard echoes these thoughts. “Most young athletes don’t properly fuel their bodies for whatever reasons, and it ends up leading to injuries, fatigue or just lower than desired performance,” he said. “Having the ability to use these resources is a massive contribution and can help set our athletes apart from others in terms of their overall health and performance. I’ve coached at all three NCAA levels, and most schools I’ve been at don’t provide these types of options. This is a great way for our athletes to separate themselves from the competition, while also prepping their bodies to safely compete at the high level they want to perform at.”
In addition to the Refueling Station, Goldberg notes that nutritional lunch options are available to all students each day. “These lunches are organized by a registered dietitian, Ms. Radinskaya, who is also available for students for any nutrition and diet questions or concerns.” Jane Radinskaya, Associate Director of Dining Services and Dietitian, said, “I’m always open to any question related to nutrition, food chemistry, food allergies, weight and health management, and sports nutrition. My job at MICDS is Dietitian, and I’m also Assistant Director of Dining Services.” Radinskaya manages the Lower and Upper School kitchens, catering, the menus for all three divisions, allergens, and students with allergies JK-12, and other food service-related needs, but she is also an open resource for anyone with questions about Dietetics. Students and parents with questions about nutrition are welcome to email her.
As nutritious and delicious as the lunches Radinskaya plans may be, the timing may not be convenient after a workout. “Providing a substantial snack after a workout helps replace the energy students just used,” said Lay. “To fully benefit from resistance training, athletes should eat soon after finishing. These post-workout snacks make sure our student-athletes get the energy and nutrients they need at the right time.”
MICDS offers two full-time certified athletic trainers, Stacey Morgan and Ben Krueger, and four full-time certified strength and conditioning coaches: Lay, Goldberg, Rachael Maurer, and Tanner Amell. Students have access to all of them during their free periods and after school year-round.
“One of the key things I’ve learned from Coach Goldberg, Coach Lay, and Coach Maurer is the importance of refueling and rebuilding your muscles after physical exercise,” said Olivia Hill ’26, who plays volleyball and soccer. “The refueling station down in the weight room is the perfect opportunity to do so! It is super convenient and accessible, allowing athletes like me to use it immediately after a workout. I am extremely grateful to have this available at school!”
Goldberg, who has worked at two D1 universities, stresses that these resources are on par with mid-major secondary education options. “During our strength and conditioning sessions, we utilize VBT training (bar speed via tendo units), force platforms, laser timing systems, video analysis, along with more traditional programming to individualize their training programs as much as possible as they develop over a four- to six-year phase,” he said. “Our student-athletes are being provided with college-level resources on a daily basis, and we hope they know about them and take advantage of all of them.”
Miles Coleman ’26 is a football player. “Adding the refueling station has severely upgraded the level at which I am able to recover after a hard workout by getting instant protein replenishment,” he said. “This will take my athletic development to the next level as no other program has access to this resource, and I am so thankful that I get to experience it in my last year here.”
Freshman Skyler Dastgah-Bradford ’29, a field hockey and lacrosse player, has already happily taken advantage of the Refueling Station. “Over the summer, I attended multiple sessions of athletic development and had the opportunity to use the Refueling Station for the first time,” she said. “I have been attending workouts for the past few years, and this was such a cool addition to the weight room. I personally love the Gatorade bars and am grateful to be able to refuel after a workout without having to pay for one myself!”
Steele Crissman ’26 plays lacrosse. “The refueling station has been pretty impactful,” he reported. “Lately, I have had to add weight for my upcoming college lacrosse season as well as become more explosive. In doing this, I have set up a workout routine with Coach Goldberg, which requires some pretty exhausting workouts. Immediately after the workouts, I am able to get a protein shake and a protein bar. These are massive as I’m not able to go home when I have class following my workout. The refueling station effectively helps me get a source of energy for the rest of my school day while giving me more than enough protein to help my body recover. It has been a great addition to the weight room.”
“I think that this refueling station is going to be key for athletes this year,” said Kendall Lay ’28, a volleyball player. “It gives students the chance to incorporate a source of protein after their workout. This protein allows our muscles to repair and be strong for our future workouts. We are very thankful that we have the opportunity to fuel our bodies!”
Kay sees the benefits of all these resources firsthand among his players. “The harmony between our strength and conditioning team, trainers, and coaches at MICDS is at an all-time high,” he said.
We encourage all Rams to take advantage of the new Refueling Station after a workout with our strength and conditioning coaches, in addition to all of our other resources. Many thanks to Sports Boosters and the Weaver family, who have generously stocked the supplies for the Station!
