Whether it’s the physical demands on the body of playing at altitude or the grind of adjusting back and forth from a mile high to sea level, attracting talent to join the Colorado Rockies has always been a challenge.
For Sam Hawkins, it’s the exact challenge she was looking for.
The Rockies new performance dietitian, who also happens to be the first woman with that title in MLB, came to Colorado specifically for the obstacles the Rocky Mountains presented.
“I believe that MLB is behind the eight ball
when it comes to nutrition,” Hawkins told Purple Row. “My goal as a human is to help as many humans as I can and to be the most well-rounded dietitian I can be.”
She’s off to a great start, revolutionizing the program by looking at everything from bloodwork and performance to rehabilitation from injuries and oxygen flow in order to optimize how each Rockies player’s body functions. For example, if a player’s glycine is low, it’s usually connected to low collagen. The solution? Could be a supplement, bone broth, chicken with the skin on or even an oyster.
“What fascinates me is how nutrients can affect the body. So, there’s some specialty blood work that the guys are able to do, and that I did a lot when I was in the NFL,” said Hawkins, who was the team dietitian for the Washington Commanders before coming to the Rockies. “That can show exactly what’s going on from every amino acid, every fatty acid in your body. … All of that just fascinates me — the nitty-gritty of it. How one small change to your diet can completely change how your body functions.”
Nutrition has always been Hawkins’ passion, but her path to the Rockies is as unique as the trail she is blazing for women in the profession.
Calling her shot
It all started when Hawkins was in high school in Mississippi. One day, she called her shot.
“At the age of 16, I told everybody in my class that I was going to be head of sports nutrition for the Dallas Cowboys,” Hawkins said. “They laughed at me. … I’m very headstrong. If I’m going to do something, I’m going to do it.”
From then on, Hawkins decided to seize every opportunity she could until she landed in the NFL, where she did indeed land. Just trade the Cowboys for the Commanders.
In between, she did her undergraduate at Mississippi State, specifically so she could work in SEC athletics. She helped with baseball, football, men’s and women’s basketball and track and field. She continued to work with a variety of athletes in internships at Louisiana State University, the University of North Carolina and Southeastern Louisiana before getting her first full-time gig at the University of Louisiana at Lafayette.
Earning the credentials and experience to master her craft, Hawkins started to make name for herself in the performance nutrition world. So when the University of Memphis asked if she would build their football nutrition program, she answered the call.
“I built that program from the ground up for two and a half years,” said Hawkins, who also earned a master’s degree in exercise nutrition while she was working at Memphis.
After success with the Tigers, the dream set out by her 16-year-old self came true — if not in location, in title as Hawkins became one of the youngest dietitians in the NFL when she took a job with Washington. She not only achieved her dream, but she also did so with some world-class athletes like linebacker Bobby Wagner, tight end Zach Ertz, and quarterback Jayden Daniels.
“I enjoyed it. Washington called it a recalibration. So I came in with the new regime with the new coaching staff, new front office, new owner, all of those things,” Hawkins said. “I did what I could do there, and I got to a point where I wanted something a little bit different. I got the NFL experience, and it was great, but I wanted something more. And if I kept going down that path at 28 years old of just football, that was going to be my life, and I felt like I was meant for more.”
Recalibrating again
Hawkins always loved baseball and knew taking her talents to MLB could bring something the sport sorely needed.
Enter Keith Dugger, the head athletic trainer and director of medical operations for the Colorado Rockies. When Hawkins talked with Dugger about coming to Colorado, Hawkins felt like she had found her next step.
“We hit it off, and they were also we were in the process of recalibrating, if you will,” Hawkins said. “So, we talked about working on building out a program here. I was really passionate about coming out here specifically because of the altitude.”
One of the items she was most excited to add to the menu in Colorado to help with the elevation is beets.
“I’m a big believer in beets, in beet powder, beet juice, beets. It’s great whether you get it in a supplement or you get it in a juice,“ Hawkins said. ”It’s a dietary nitrate, so it helps the blood flow, and so the more blood flow you get, the more oxygen you can uptake, so you’re gonna feel a little bit better at altitude.“
One thing that has surprised Hawkins is how the altitude has affected her own body. Born and raised in Charleston, South Carolina, altitude presented a new world for Hawkins. Now, she’s learning she also has to practice what she preaches to combat the elevation changes.
“I’ve learned that I struggle to go back to altitude, probably more than they do. … So I have a habit, and I think all dietitians have this to an extent of like, ‘Okay, I’m gonna educate, educate, educate on this,’ and I’m so focused on making sure that the guys are in the right spot that I forget that I also need to do that as well,” Hawkins said. “I didn’t think I was going to feel much because I’m not an athlete, but it doesn’t matter. It doesn’t matter who you are.”
Going through the changes herself, Hawkins is also using her own body as a laboratory to find out what helps her feel better. Understanding what players are going through, and being able to connect with them and build trusting relationships, is the strength she prides herself in even more than her vast nutrition knowledge. She laughingly admits she talks a lot and could talk to a brick wall, so she can work well with outgoing personalities like Troy Johnston or more reserved players like Ezequiel Tovar.
She’s also in a continuous education loop to bring in new information, learn each player’s needs, find innovative ways to deliver that information to the players, stay aware of trendy nutrition fads on TikTok, be prepared to fend off misinformation and to do it all over the grind of a 162-game season.
Hawkins also said she works hand-in-hand with the training staff as well, especially when guys are injured and then rehabbing. When a player might be amping up their physical activity, Hawkins will make sure they up their caloric intake to help their bodies adjust to those changes. With an office that is one door down from the Rockies clubhouse, the location encourages easy access and ongoing communication.
Passion over glamour
For Hawkins, one of her favorite parts of the gig is planning what the fuel will be pre- and post-game for the players. In football, that only happened once a week. In baseball, it’s nearly every day, and Hawkins loves it. Even then, it changes, say for a starting pitcher or one that could be called upon to pitch in long relief like Tanner Gordon. She’s worked with him when he was starting and developing plans for how everything changes out of the bullpen.
“My favorite part of my job is the small wins. We look at what we’re doing, and we kind of critique that,” Hawkins said. “To watch him be as successful as he is, and for that plan that we put in place to be properly executed and working, those are my favorite.“
It can be harder on the road when certain foods, especially when she is trying to cater to the cultural diversity of the Rockies locker room, are hard to find. But she’s making it work.
When asked what she would want fans to know about her job, Hawkins gave a behind-the-scenes glimpse into her work.
“I think the biggest thing is nutrition is not glamorous. When people think, ‘Oh, I’m working for this professional sports team,’ I’m in the back making shakes. I’m literally asking guys about their bowel movements,” Hawkins said. “You have to love what you do to do this, and if you don’t, you’re not going to be happy. I want the fans to know is that it’s not glamorous, but whatever you’re passionate about, go for it because I wouldn’t be here if I didn’t have the passion for it.”
On the farm
Triple-A: Oklahoma City Comets 9, Albuquerque Isotopes 3
A four-run third inning was enough to sink the Isotopes on Thursday night in Oklahoma City. Braxton Fulford hit a solo homer, walked and scored another run, Nic Kent doubled, singled and drove in a run, Conner Capel went 2-for-4 and scored a run and Drew Avans added a sac grounder. Keegan Thompson took the loss, giving up five runs on four hits, three of which were homers, with two walks and one strikeout in 2.2 innings.
Double-A: Erie SeaWolves 3, Hartford Yard Goats 1
The Seawolves scored two runs in the second, neither of which was earned due to a fielding error, and that turned out to be enough to beat the Yard Goats. Hartford actually out-hit Erie 9-6, but went 1-for-8 with runners in scoring position and left 14 runners on base. The Yard Goats scored their lone run when Jared Thomas hit an RBI single to score Tevin Tucker in the seventh inning, but it was too little, too late. Jack O’Dowd had a big night at the plate, going 4-for-5 with a double, while Thomas added three hits. Stu Flesland III was saddled with the loss, despite giving up no earned runs (two total) on two hits with two walks and seven strikeouts in five innings.
High-A: Everett AquaSox 7, Spokane Indians 1
Spokane was held to one run on six hits, while the AquaSox posted 10 hits, six of which came with runners in scoring position to put up a win on Thursday night. Tanner Thach singled on a line drive to score Ethan Hedges in the sixth inning for the Indians lone run. Thach and Hedges each recorded two hits on the night. Everett Catlett dropped to 5-8 on the season after surrendering five runs on seven hits with three strikeouts and four walks in six innings.
Low-A: San Jose Giants 5, Fresno Grizzlies 0
The Grizzlies actually saw their first two batters reach base when Ashly Andujar led off the game with a single and Landyn Vidourek walked, but a double play ended the threat and Fresno only saw five more base runners for the entire game in Thursday’s loss. The closest the Grizzlies got to scoring was when Sebastian Blanco led off the eighth with a double and advanced to third on a one-out wild pitch, but the Giants were able to escape unscathed. Juan Martinez added two singles for Fresno. The Grizzlies were held to five hits and committed two errors, leading to one unearned San Jose run.
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