As is well-known among rowers and the wider sporting world, nutrition is critical to performance. There is no time more important than the winter months to ensure that you’re fuelling yourself properly. Without setting ourselves up with the right foods and hydration, training sessions in sub-zero temperatures inevitably become a lot more arduous and our winter training goals feel all the more difficult to achieve, simply due to lower immunity levels and accompanying fatigue. So, let’s discuss some stress-free, simple ways that we can all fuel the winter miles.
Is breakfast really the most important meal of the day?
While we may be sick of hearing that “breakfast is the most important meal of the day” and while this mantra continues to divide dieticians and nutritionists worldwide, when it comes to rowers, I sit on the side in favour of breaking the overnight fast. What we eat first thing in the morning replenishes our nutrients absorbed during sleep, rebooting our energy levels and kickstarting our body clocks for another day. Better still, breakfast doesn’t have to be boring. For example, something as simple as adding blueberries and honey to your bowl of porridge can improve taste and give you an extra boost of antioxidants along the way. That said, if porridge simply cannot get you out of bed in the morning, there are plenty of equally healthy options that may be more appealing. For example, peanut butter (or other nut butter alternatives) and sliced banana on toast is another go-to in my breakfast arsenal. Alternatively, if savoury breakfasts are more to your taste, eggs are undoubtedly one of the most versatile ingredients in the kitchen. Boiled, poached, even whisked and cooked into an omelette if you have a bit more time on your hands, eggs are a surefire way to boost your protein intake. As with all meals, the trick is to find a balanced, hearty breakfast option that doesn’t feel like a chore to eat.
Where to turn when you’ve run out of pasta recipes
Pasta. Perhaps the first thing to cross a rower’s mind when asked, “what is the best food to eat the night before a race or when fuelling up in winter?” Indeed, pasta is a great option for rowers and all athletes in need of complex carbs in abundance, especially with the countless sauce and topping options to bring some colour to the bowl of beige. However, without going against the grain too much, I do think there is something to be said for diverting away from the comfort of a bowl of pasta every once in a while. For example, by swapping pasta for rice and preparing a one-pot paella or a risotto, our energy stores receive the same intake of goodness and, ultimately, will be equally refuelled for the next day in the boat. Other winter warmers include soups, stir fry noodles with veg, or even a protein source with cous cous and roasted vegetables. The list is really is endless. What’s more, if you’re a maker of New Year’s resolutions, this is the perfect time of year to try out new recipes that are fun to prepare and don’t break the bank.
Extra Christmas dinner all around!
One of the best parts of the Christmas period has to be the seemingly infinite supply of delicious food and drinks. I’m sure we’re all used to seeing our fridges and cupboards full to the brim. It’s a time of indulgence, but the athlete’s diet certainly does not have to be completely overturned along the way. In fact, if we just look at each element of our Christmas dinner – from the meat or meat-alternative, to the veg, the carbs, and all the trimmings – our plates are packed with nutrients and essential ingredients that our bodies will certainly thank us for when we return to training after all the festivities.
In essence, there is no real need for elaborate plans or complex recipes when deciding what to eat every day. By bringing our meals back to the basics, with as many fresh ingredients as possible, our minds and bodies are readily fuelled and we can reap the benefits during the long winter miles in training.
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