skip navigation

Nutrition

Diana Bocklund, MS, LAT, ATC, FF/EMT
CERTIFIED ATHLETIC TRAINER
Eagan High School

Protein is a large part of your diet if you want to get Bigger, Faster, and Stronger.


Did you know?
Foods that are high in protein can be something other than meats!
Broccoli, spinach, avocados, peas, beans, or Brussels sprouts are just a few items to get you thinking outside of the box for foods rich in protein.

Fun Fact
You do not need to use protein powders to be able to help build muscle, you just need to add more protein to your well balanced diet.
If you want to help your body build muscle you need twice as much protein to be a high functioning athlete of what your body would need without playing football.

Your GOAL this week -
Incorporate protein at the following meal times:

  • Breakfast
  • Morning Snack
  • Lunch
  • Post-Practice/Lift
  • Dinner
  • Evening Snack

Protein snack ideas:

  • Peanut butter with apple/banana/crackers
  • Cheese stick with whole grain crackers
  • Greek Yogurt with granola
  • Trail mix and clementines
  • PB and J
  • Protein bar & grapes
  • Protein shake and a banana

If you are looking for ideas about protein supplements (powders or shakes) please consider these options Kaela , our TCO Nutritionist, recommends.

Look for supplements that are NSF certified. Meaning, they go through a third-party testing process that ensures the product and its ingredients are safe.

Powders (DIETARY SUPPLEMENTS!) - NSF Certified

  • Thorne Whey Protein
  • BioSteel Protein Plus
  • Bi-Pro Whey Protein
  • Optimum Nutrition Gold Standard Whey
  • Vega Sport (plant-based, dairy free)

Ready-to-Drink (FOOD/NUTRITION LABEL!)

  • Muscle Milk Genuine
  • Core Power (delicious)
  • Organic Valley Fuel Protein Shake
  • Orgain Organic Whey Protein Shake

When our players met with Kaela, one asked about the use of Supplements for high school athletes. 
 
The main two things mentioned about Supplements were as follows:
1) As high school students, our players are still in the development phase of life.
Their bodies will continue to grow till they are around 25 years old. If we start to add supplements to skeletal immature (meaning they are still growing) players it will not help those individuals get bigger, faster, and stronger.
 
2) The best thing for our players, at this age, is to develop a well balanced diet. They can get all the nutrition they need from the foods they eat!
 
Goal this Week:
Take 5 minutes to read through the [linked] handout Kaela provided about Supplements.
 
If you are looking at adding Supplements for the players it is important to understand what is in them. As I mentioned last week about protein powder, we want to make sure the supplements have been tested by a third-party.

My recommendation if you do want to put your athlete on supplements is to reach out and schedule a Nutrition appointment with Kaela Colvard at the Training Haus in Eagan. Her number is 952-456-7650 ext: 32986.


Local food assistance programs

Dist 196 : Food and Nutrition Services

The Food and Nutrition Services Department supports academic achievement by providing students with nutritious meals and exceptional customer service. Any student who is approved for free or reduced-price school meals will receive breakfast and lunch at no charge. A new application must be submitted each year, unless you already received a letter from District 196 indicating that all of your child(ren) have been approved for the current school year.

The Open Door Pantry

The Open Door is a hunger relief organization dedicated to ending local hunger through access to healthy food. Through its collective programs, The Open Door serves more than 6,000 Dakota County residents each month, and distributes over 1 million pounds of food annually, 70% of which is fresh and/or perishable. Clients are able to access healthy food choices through a fixed-site food pantry in Eagan, multiple Mobile Pantry sites, the Mobile Lunch Box, and the Garden To Table program.

The Food Group : fare for all

Fare For All is a low-cost, mobile grocery purchase program. Shopping with Fare for All is a great way to save money on quality, nutritious food. We buy fresh fruits, vegetables, and frozen meat in bulk to save you up to 40% off typical grocery prices. We select the best food from our shipments, pre-packaging it to give you the best deals. It’s community-supported and open to everyone- there are no qualifications to participate and no pre-registration. By following a co-op model, the more people who shop Fare for All sales, the better the value becomes for everyone. ** Eagan location: Easter (by the Lake) Lutheran Church

Second Harvest Heartland

There is more than enough food to end hunger, and Second Harvest Heartland is working hard to provide access to provide fresh fruits and vegetables in supporting a balanced diet and overall health. Second Harvest Heartland’s Fresh Produce Initiative provides a full picture of sourcing fresh produce, providing client access, leadership and advocacy. By partnering with leaders and local community members, Second Harvest Heartland finds ways to rescue more food that would have otherwise gone to waste and use it to feed more people.

360 Communities

Our network of five food shelves provides immediate food and resources to individuals and families to bridge them through difficult times. We engage our food shelf customers to provide workable solutions that will stabilize them and offer hope for the future. We have food shelves in Burnsville, Rosemount, Lakeville, Apple Valley, and Farmington. These five shelves serve individuals from the surrounding communities as well as the greater south metro. All are welcome to receive food support services from 360 Communities.