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Omnivorous? Vegan? Makes no difference to muscle building after weight training, study finds

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8 months ago

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Omnivorous? Vegan? Makes no difference to muscle building after weight training, study finds

CHAMPAIGN, Ill. — A new study asked three questions about muscle protein synthesis in response to a nine-day diet and weight training regimen: First, does the source of protein — plant or animal-based — make any difference to muscle gain? Second, does it matter if total daily protein intake is evenly distributed throughout the day? And third, does a moderate but sufficient daily protein intake influence any of these variables? The answer to all three questions is “no,” the researchers found.

Their findings are reported in the journal Medicine and Science in Sports and Exercise.

Study first author Andrew Askow co-led the research with Burd.

Photo courtesy Andrews Askow

“The longstanding belief or the current dogma was that animal-based protein sources were better, particularly for the muscle-building response,”  said Nicholas Burd, a professor of health and kinesiology at the University of Illinois Urbana-Champaign who led the new study with former graduate student Andrew Askow. This belief was rooted in science: Previous studies that took muscle biopsies after a single feeding found that an animal-based meal provided more of a stimulus for muscle protein synthesis than a vegan meal, Burd said. “And so, our general hypothesis based on these previous studies was that the animal-based eating pattern would be more effective at supporting the muscle-building response.”

But measurements taken after a single meal might not reflect the effects of consuming a balanced vegan diet over time, Burd said.

One previous clinical trial had looked at muscle responses in vegans and omnivores who ate a laboratory diet and engaged in weight training for 10 weeks. That study found no significant differences in muscle protein synthesis over time. However, volunteers in that study consumed 1.6-1.8 grams of protein per kilogram of body weight per day, which is much higher than what is needed to maximize muscle protein synthesis and build bigger muscles with weight lifting, Burd said. It also gave those on the vegan diet the bulk of their plant protein in supplements, which is not a realistic recreation of how vegans normally eat, he said.

Graphic by Michael B. Vincent

Burd and his colleagues wanted to know whether the habitual consumption of a varied vegan or meat-based diet of whole foods — rather than ingestion of just a single meal or getting one’s protein from limited sources — would influence the rate of muscle protein synthesis over time. They also wanted to test the hypothesis that a moderate protein intake — in the range of 1.1-1.2 grams of protein per kilogram of body weight per day — should be distributed evenly throughout the day to maximize muscle growth.

A previous study from Burd’s lab found that protein intakes higher than 1.1 g/kg per day make no difference to the rate of muscle protein synthesis when weight training. This amount of protein also is more in line with a typical American diet, and testing what people normally eat is important, he said.

For the new study, the team recruited 40 healthy, physically active 20-40-year-old adults. The participants underwent a seven-day “habituation diet” to standardize their nutritional status prior to the clinical trial. Then they were randomly assigned to either a vegan or omnivorous diet. The research team provided all meals, some of which were eaten in the lab while most were consumed at home. Roughly 70% of the protein for the omnivorous meals was obtained from animal sources: beef, pork, chicken, dairy, eggs. The vegan diet balanced the amino acid content of the meals, ensuring that participants consumed complete proteins.  

The vegan and omnivorous groups were each divided again into those who ate roughly the same amount of protein at each of three meals and those whose protein intake varied across five meals throughout the day, with a larger proportion of protein consumed toward the end of the day.

All participants engaged in a series of muscle-strengthening activities in the lab every three days. They also wore accelerometers to keep track of their activity levels when not in the lab.

Each day, participants drank “heavy” water, which was labeled with deuterium, a stable isotope of hydrogen. The deuterium atoms “exchanged with hydrogen atoms within amino acids to make them heavy and served as tracers” that allowed the team to trace their incorporation into muscle tissue, Burd said. Biopsies of tissue from a leg muscle were taken at the beginning and end of the trial.

Burd was initially surprised to see that there were no differences in rates of muscle protein synthesis between those eating vegan or omnivorous diets. He also was surprised to see that protein distribution across the day had no effect on the rate of muscle building given results from past studies of acute responses to dietary interventions and weight training.

“It was thought that it was better to get a steady-state delivery of nutrients throughout the day,” he said. “I also thought that if you’re getting a lower quality protein — in terms of its digestibility and amino acid content — that perhaps distribution would make a difference. And surprisingly, we showed it doesn’t matter.”

Now, Burd says, if anyone asks him what’s the best type of food they should eat for muscle building, he’ll tell them: “It’s the kind you put in your mouth after exercise. As long as you’re getting sufficient high-quality protein from your food, then it really doesn’t make a difference.”

The Beef Checkoff program, overseen by the National Cattlemen’s Beef Board, supported this research.

Editor’s note:  

To reach Nicholas Burd, email naburd@illinois.edu.  

The paper “Impact of vegan diets on resistance exercise-mediated myofibrillar protein synthesis in healthy young males and females: A randomized controlled trial” is available online.

DOI: 10.1249/MSS.0000000000003725

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Track & Field opens indoor campaign at Winston-Salem College Kickoff

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December 7, 2025

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WINSTON-SALEM, N.C. – The Lenoir-Rhyne Men’s and Women’s Track & Field teams opened their indoor season at the Winston-Salem College Kickoff on Saturday,

In total three athletes hit NCAA DII provisional marks, two on the men’s side and one on the women’s. Sophomore Havyn Spain, fresh off an outdoor nationals appearance in the 400, ran a blistering 21.33 in the 200m to take fourth overall and first out of all DII finishers. His time is the third fasted time in DII this year and doubles as the third fastest indoor 200m time in program history. Fellow sophomore Antonyio Davis set a new personal best in the 60m with a time of 8.13, which ranks 17th in DII and third all-time in program history. 

Competing for the first time in a Bear uniform, junior transfer Mackenzie Pringle has already stamped her name in the Bear record books. Her triple jump mark of 11.89m (39-0.25) not only hit the NCAA DII provo mark, but also ranks second all time in Lenoir-Rhyne history. 

“I thought our kids competed really well. We had a ton of lifetime bests, and over a dozen LR Top-10 all time performances,” said Director of Track & Field Bob Braman. “Our stars really competed well. Both Sharonda Priester and Mackenzie Pringle had double Top-3 LR all-time performances, and Antonyio Davis and Havyn Spain dropped LR Top 3 all-time races. Those four led the way with performances just shy of likely national qualifying marks. Overall I’m pleased and surprised at how ready most of our athletes were for such an early meet.”

Men – Top Finishers

  • 200m Dash
  • 60m Hurdles
  • Pole Vault
  • Triple Jump

Women – Top Finishers

  • 200m Dash
  • 60m Hurdles
  • Triple Jump

Lenoir-Rhyne will be off for Christmas before returning in January to take part in the Mondo College Invitational at the JDL Fast Track on Saturday, January 17th. 





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No. 25 Women’s Volleyball Falls to No. 3 Texas in NCAA Second Round – Penn State

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14 minutes ago

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December 7, 2025

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AUSTIN, Texas – No. 25 Penn State’s 45th-straight appearance in the NCAA Tournament came to an end in the second round Saturday with a 3-0 (25-16, 25-9, 25-19) loss to No. 3 Texas at Gregory Gymnasium. The Nittany Lions close the season at 19-13 overall, while the Longhorns move on with a record of 25-3.

The loss snapped Penn State’s seven-match NCAA Tournament winning streak, which included six victories on the way to last year’s national title. The Nittany Lions remain second in the nation with eight national titles, trailing only Stanford’s nine.

Kennedy Martin tallied 16 kills for Penn State and has now recorded double-digit kills for the 83rd-consecutive match when she plays at least three sets. Caroline Jurevicius finished with seven kills, while Emmi Sellman chipped in with five.

Gillian Grimes wrapped up an outstanding collegiate career with a team-high 11 digs. She leaves Penn State as a two-time All-Big Ten honoree, making the first team this season and the second team as a junior last season. She now turns her attention to the pro ranks, where she will play for the San Diego Mojo of Major League Volleyball. Grimes was recently picked by the Mojo in the third round of the MLV Draft.

Torrey Stafford led Texas to the win, hitting .556 with 21 kills. Abby Vander Wal joined her in double-digits with 10 kills, while Cari Spears was next with nine.

Penn State now holds an 11-10 lead in the all-time series with Texas. The teams are knotted at 2-2 in NCAA Tournament matchups against each other.

Saturday’s matchup featured the past three national champions as Texas won back-to-back titles in 2022 and 2023 and Penn State took home the trophy last season.

The 2025 Penn State women’s volleyball season is presented by Musselman’s.



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Sooners Wrap Season-Opening Weekend in Boston

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December 7, 2025

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BOSTON — The Oklahoma track and field team capped competition at the esteemed Sharon Colyear-Danville Season Opener in Boston on Saturday.

Five Sooners competed in the invite, highlighted by top-20 finishes in the men’s 5K by sophomores Evans Biwott and Ronald Ngetich.

Sophomore Leah Jeruto was the only OU female to take the stage, finishing the women’s 5K in 15:55.33 for 30th place.

Biwott led the Sooner men in the 5K, finishing the race in a personal-best 13:35.81 for 17th place (out of more than 200 competitors) and the second-fastest time in OU history. Ngetich crossed the line in 13:36.71, good for 19th place and the No. 4 time in OU annals. Shadrack Kiptoo (13:58.70) and Thobias Cheruiyot (14:08.93) rounded out OU’s performances for the day.

The Sooners return to action Jan. 16 at home for the Owen Hewett Invitational.

For more information on Oklahoma Track & Field, follow the Sooners on Twitter and Instagram (@OU_Track) and like Oklahoma Sooners Track & Field and Cross Country on Facebook.





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2025 DII women’s volleyball championship: Bracket, schedule, scores

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December 7, 2025

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Here’s everything you need to know leading up to the first round of the 2025 DII women’s volleyball championship. 

The championship bracket was revealed during a selection show on Monday, Nov. 24, live streamed here on NCAA.com. Twenty-three teams earned automatic qualification, with the remaining 41 teams selected at-large by the Division II Women’s Volleyball Committee. Teams from each of the eight regional sites received initial seeds Nos. 1-8. 

🏆 Watch live: 2025 DII women’s volleyball championship rounds

2025 DII women’s volleyball championship bracket

Click or tap here for the 2025 interactive bracket

DII women's volleyball bracket 2025

2025 NCAA DII women’s volleyball schedule

  • Quarterfinals: Thursday, Dec. 11
  • Semifinals: Friday, Dec. 12
  • National Championship: Saturday, Dec. 13
  • Selection show: 7:30 p.m. ET on Monday, November 24
  • Regionals: Dec. 4-6
    • Thursday, Dec. 4
      • No. 3 Indiana (Pennsylvania) 3, No. 6 Fairmont State 0
      • No. 3 Anderson (South Carolina) 3, No. 6 Augusta 1
      • No. 3 Lynn 3, No. 6 UAH 2
      • No. 6 Washburn 3, No. 3 Wayne State (Nebraska) 0
      • No. 3 Mercy 3, No. 6 Molloy 2
      • No. 2 East Stroudsburg 3, No. 7 Charleston (West Virginia) 0
      • No. 3 Ferris State 3, No. 6 Quincy 2
      • No. 2 Lenoir-Rhyne 3, No. 7 Lander 1
      • No. 7 Colorado Sch. of Mines 3, No. 2 UCCS 2
      • No. 3 Fresno Pacific 3, No. 6 Western Washington 0
      • No. 2 Barry 3, No. 7 Eckerd 0
      • No. 2 Concordia-St. Paul 3, No. 7 Central Oklahoma 0
      • No. 7 Holy Family 3, No. 2 Adelphi 2 
      • No. 7 Rockhurst 3, No. 2 Ohio Dominican 0
      • No. 3 Angelo State 3, No. 6 Lubbock Christian 1
      • No. 5 Flagler 3, No. 4 Carson-Newman 1
      • No. 1 Gannon 3, No. 8 Fayetteville State 0
      • No. 7 Central Washington 3, No. 2 Simon Fraser 2
      • No. 1 Tampa 3, No. 8 Spring Hill 0
      • No. 8 UIndy 3, No. 1 Missouri-State Louis 2
      • No. 4 St. Cloud St. 3, No. 5 Missouri Western 1
      • No. 1 Bentley 3, No. 8 Bridgeport 1
      • No. 1 MSU Denver 3, No. 8 Colorado Mesa 0
      • No. 4 Pitt.-Johnstown 4, No. 5 Shepherd 0
      • No. 4 West Florida 3, No. 5 Palm Beach Atl. 2
      • No. 1 Wingate 3, No. 8 Emmanuel (Georgia) 1
      • No. 1 Point Loma 3, No. 8 CSUSB 2
      • No. 1 Nebraska-Kearney 3, No. 8 Oklahoma Baptist 2
      • No. 5 Post 3, No. 4 American Int’l 1
      • No. 5 Findlay 3, No. 4 Wayne State (Michigan) 2
      • No. 4 West Tex. A&M 3, No. 5 CSU Pueblo 1
      • No. 5 Alas. Fairbanks 3, No. 4 Alas. Anchorage 0
    • Friday, Dec. 5
      • No. 2 Barry 3, No. 3 Lynn 0
      • No. 3 Indiana (PA) 3, No. 2 East Stroudsburg 1
      • No. 3 Anderson (SC) 3, No. 2 Lenoir-Rhyne 1
      • No. 3 Mercy 3, No. 7 Holy Family 1
      • No. 2 Concordia-St. Paul 3, No. 6 Washburn 0
      • No. 3 Ferris State 3, No. 7 Rockhurst 0
      • No. 3 Angelo State 3, No. 7 Colorado Sch. of Mines 0
      • No. 1 Bentley 3, No. 5 Post 1
      • No. 3 Fresno Pacific 3, No. 7 Central Washington 2
      • No. 1 Gannon 3, No. 4 Pitt.-Johnstown 1
      • No. 1 Tampa 3, No. 4 West Florida 1
      • No. 1 Wingate 3, No. 5 Flagler 1
      • No. 8 UIndy 3, No. 5 Findlay 1
      • No. 4 St. Cloud State 3, No. 1 Nebraska-Kearney 1
      • No. 1 MSU Denver 3, No. 4 West Tex. A&M 1
      • No. 1 Point Loma 3, No. 5 Alas. Fairbanks 1
    • Saturday, Dec. 6

NCAA DII women’s volleyball championship history

Here is the full list of champions and runners-up since 1981:

Year Champion (Record) Coach Score Runner-Up Site
2024 Lynn (33-3) Adam Milewski 3-2 San Francisco St. Sioux Falls, SD
2023 Cal State LA (24-10) Juan Figueroa 3-1  West Texas A&M Moon Township, PA
2022 West Texas A&M (33-4) Kendra Potts 3-1 Concordia-St. Paul Seattle, Wash.
2021 Tampa (34-2) Chris Catanach 3-0 Washburn Tampa, FL.
2020 Canceled due to Covid-19 — — — —
2019 Cal State San Bernardino (33-0) Kim Cherniss 3-1 Nebraska-Kearney Denver, Co.
2018 Tampa (33-4) Chris Catanach 3-2 Western Washington Pittsburgh, Pa.
2017 Concordia-St. Paul (34-3) Brady Starkey 3-0 Florida Southern Pensacola, Fla.
2016 Concordia-St. Paul (32-4) Brady Starkey 3-0 Alaska Anchorage Sioux Falls, S.D.
2015 Wheeling Jesuit (39-4) Christy Benner 3-0 Palm Beach Atlantic  Tampa, Fla. 
2014 Tampa (33-1) Chris Catanach 3-0 S’west Minnesota State Louisville, Ky.
2013 Concordia-St. Paul (35-3) Brady Starkey 3-0 BYU-Hawaii Cedar Rapids, Iowa
2012 Concordia-St. Paul (34-4) Brady Starkey 3-2 Tampa Pensacola, Fla.
2011 Concordia-St. Paul (34-2) Brady Starkey 3-0 Cal State San Bernardino Cal State San Bernardino
2010 Concordia-St. Paul (32-4) Brady Starkey 3-1 Tampa Louisville, Ky.
2009 Concordia-St. Paul (37-0) Brady Starkey 3-0 West Texas A&M Concordia-St. Paul
2008 Concordia-St. Paul (37-1) Brady Starkey 3-2 Cal State San Bernardino Concordia-St. Paul
2007 Concordia-St. Paul (36-4) Brady Starkey 3-1 Western Washington Washburn
2006 Tampa (35-1) Chris Catanach 3-1 North Alabama West Florida
2005 Grand Valley State (32-1) Deanne Scanlon 3-1 Nebraska-Kearney Nebraska-Kearney
2004 Barry (34-1) Dave Nichols 3-1 Truman Barry
2003 North Alabama (33-7) Matt Peck 3-0 Concordia-St. Paul Cal State San Bernardino
2002 BYU-Hawaii (27-2) Wilfred Navalta 3-0 Truman West Texas A&M
2001 Barry (32-2) Dave Nichols 3-0 South Dakota State Grand Valley State
2000 Hawaii Pacific (28-0) Tita Ahuna 3-0 Augustana (S.D.) Augustana (S.D.)
1999 BYU-Hawaii (30-2) Wilfred Navalta 3-0 Tampa Battle Creek, Mich.
1998 Hawaii Pacific (31-5) Tita Ahuna 3-1 North Dakota State Kissimmee, Fla.
1997 West Texas A&M (37-1) Debbie Hendricks 3-2 Barry Cal State Bakersfield
1996 Nebraska-Omaha (35-2) Rose Shires 3-2 Tampa Central Missouri
1995 Barry (34-2) Leonid Yelin 3-1 Northern Michigan Barry
1994 Northern Michigan (32-4) Mark Rosen 3-1 Cal State Bakersfield Cal State Bakersfield
1993 Northern Michigan (38-1) Jim Moore 3-1 Cal State Bakersfield Northern Michigan
1992 Portland State (36-1) Jeff Mozzochi 3-2 Northern Michigan Portland State
1991 West Texas A&M (36-2) Jim Giacomazzi 3-0 Portland State West Texas A&M
1990 West Texas A&M (38-1) Kim Hudson 3-0 North Dakota State Cal State Bakersfield
1989 Cal State Bakersfield (21-15) David Rubio 3-0 Sacramento State Cal State Bakersfield
1988 Portland State (36-5) Jeff Mozzochi 3-0 Cal State Northridge North Dakota State
1987 Cal State Northridge (35-6) Walt Ker 3-2 Central Missouri Nebraska-Omaha
1986 UC Riverside (29-7) Sue Gozansky 3-0 Cal State Northridge Sacramento State
1985 Portland State (36-5) Jeff Mozzochi 3-1 Cal State Northridge Portland State
1984 Portland State (33-4) Jeff Mozzochi 3-0 Cal State Northridge Portland State
1983 Cal State Northridge (30- 6) Walt Ker 3-2 Portland State Florida Southern
1982 UC Riverside (31-5) Sue Gozansky 3-0 Cal State Northridge Cal State Northridge
1981 Sacramento State (28-6) Debby Colbery 3-0 Lewis UC Riverside

Undefeated women’s volleyball teams in 2025

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2025 DIII women’s volleyball championship: Bracket, schedule, scores

Here’s everything you need to know about the 2025 NCAA DIII women’s volleyball tournament.

READ MORE

The 10 greatest upsets in NCAA volleyball tournament history

We gathered what we think are 10 of the greatest upsets in the history of the tournament since its inception in 1981 and ranked them.

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Women’s T&F Opens Season at Diplomat Open

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56 minutes ago

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December 7, 2025

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Lancaster, PA (December 6, 2025) – The DeSales University women’s track & field team opened its 2025-26 indoor season competing at the Diplomat Open at Franklin & Marshall College on Friday.

The Bulldogs posted four MAC qualifying times/marks in the final results.

Among the qualfying times were sophomore Kay Wiscount in the 800-meters taking first place with a time 2:19.89. Her time qualified her for both the MAC Championships and the AARTFC Championships later in the season.

Sophomore Sadie Fenstermaker also had MAC qualfiying marks in the shot put (9.90m) and weight throw (14.10m). Her weight throw mark was the fifth best in team history.

Junior Sophia Manidis also qualified for the MAC Championships with a 12.23m toss in the weight throw.

The Bulldogs won’t return to action till the New Year competing at the Blue and Grey Invitational on Jan. 17th.

 



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Dominique Brown Breaks Longstanding School Record As 31 Spartans Set PR’s at Visit Winston-Salem College Kick Off – University of South Carolina

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4 hours ago

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December 7, 2025

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WINSTON-SALEM, N.C. – USC Upstate track and field began the indoor season at the Visit Winston-Salem College Kick Off today.
The first meet of the season was a successful one, highlighted by freshman Dominique Brown breaking the school record in the women’s 400m with her time of 57.51. The previous school record has stood for 10 years.

Head Coach Carson Blackwelder said, “This was a great start to the track season. We have a very talented team with a lot of potential ahead of us.” A total of 31different Spartans all set personal records in today’s meet.

In addition to Brown, Jenelda Aristhil earned a top finish in both the weight throw and shot put. Michael Moody placed third in the men’s long jump, going a distance of 7.00m.

Coach Blackwelder continued to praise his team, saying, “The 400m runners did a great job on Saturday, and we saw some of the fastest times in school history. The throwers hit some big marks and achieved PRs all around.”

Top Performances (Women):

Dominique Brown – 400m- 57.51 – fifth place (School Record)

Jenelda Aristhil – Weight Throw – 16.96m – fourth place  (third all-time in school history)

                                     Shot Put – 12.40m – seventh place (10th all-time in school history)

Paden Bell – 400m – 59.77 (eighth all-time in school history)

Ayla Osterkamp – 400m – 59.85 (ninth all-time in school history)

Aryanna Perez – High Jump – 1.49m (10th all-time in school history)

Jamyllah Handy – Triple Jump – 11.17m (seventh all-time in school history)

Personal Bests (Women)

Brittany Benson– 60m, 200m

Dominique Brown– 60m

Mya Jackson– 60m

Aryanna Perez– 60m Hurdles

Richard’ia Allen– 200m

Paden Bell– 400m

Ayla Osterkamp– 400m

Nia Glover– 400m

Emma Grace Kutilek– 800m

Aryanna Perez– High Jump, Long Jump

Jamyllah Handy– Long Jump, Triple Jump

Jenelda Aristhil– Shot Put, Weight

Saniyah Joyner– Shot Put

Top Performances (Men):

Michael Moody – Long Jump – 7.00m – third place (fifth all-time in school history )

Quintavius James – 60m – 6.83 – fourth place

Jalen Clark – Long Jump – 6.95m – fifth place (sixth all-time in school history)

Collin Bui-Hayes – 60m – 6.88 – seventh place (fourth all-time in school history)

Jeremiah Harris – 200m – 21.53 – seventh place (second all-time in school history)

Shriyaan Krishnaraj – 400m – 48.94 (second all-time in school history)

Elias Harrison – 800m -1:57.98 – 7th place

Pierce Mosley – Shot Put – 14.46m (sixth all-time in school history

                                Weight – 15.48m – sixth place

Joshua Sterling – Weight- 17.52m – 3rd place (fourth all-time in school history)

                                   Shot Put – 13.68m (10th all-time in school history)

Hunter, Walston, Ruff, Krishnaraj – 4x400m – 2:22.12 – fifth place

Personal Bests

Collin Bui-Hayes– 60m

Evan Daniels– 60m

Jared Isley– 60m Hurdles

ZaCorian Johnson– 200m

Khalif Walston– 200m

Cason McKinney– 200m

Jeremiah Harris– 200m

Shriyaan Krishnaraj– 400m

Chandler Hunter– 400m

Jacob Ruff– 400m

Aidan Kenny– High Jump

Michael Moody– Long Jump

Pierce Mosley– Shot Put

Joshua Sterling– Shot Put

Sam Ketch– Shot Put

Nathaniel Bruce– Shot Put

Tristan Pressley– Triple Jump

Jaylen Pressley– Triple Jump

Up Next for the Spartans

The Spartans resume the season in January, competing at the Tryon International Classic held on the 16th and 17th.

Connect with the Spartans     

Facebook.com/UpstateAthletics     

Twitter | @UpstateXCTrack @UpstateSpartans     

Instagram | @UpstateXCTrack @UpstateSpartans     

YouTube.com/UpstateSpartans 

INVEST IN CHAMPIONS – Join the Upstate Athletic Fund (UAF) and enjoy enhanced benefits for your support of all USC Upstate programs! Make your gift today, click here!

 



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