As an athlete, it can be hard to fit in healthy meals around busy training and a hectic school/university/work schedule. It’s all too easy to eat food that will do you no good, or to even forget about eating entirely until it’s too late. Here are some simple principles to follow, and some examples of meals and snacks that will help you reach your goals, on and off the water.
As a rower, the chances are you’re undertaking a reasonably high volume of training, mixed with some strength-based weights sessions, and high-intensity work. This all means that a rower’s body is a calorie-burning machine, which needs to be fuelled properly and regularly. Each macro-nutrient group must be represented in a healthy athlete’s diet.
Carbohydrates are the body’s primary source of energy; however, different sources of carbohydrates are appropriate for different occasions. Low release, starchy carbohydrates such as pasta, rice, bread and potatoes are for long-lasting energy, as they will not cause a sudden peak in blood sugar. Within these, wholegrain alternatives or sweet potatoes can provide extra fibre and nutrients that your body needs. Sugary foods such as confectionery, fizzy drinks, and some fruits should be minimised in a day-to-day diet, but they may be useful just before a race to raise the blood sugar levels to the optimum for racing.
Proteins are the building blocks of the body, and therefore we must have a high enough protein intake to recover and rebuild after tough training sessions and races. Meat and fish are very high in protein; so are dairy products, nuts, beans and soy products. Most rowers will find their protein intake is sufficient without having to increase consumption of the above foods or turning to supplements. The one time you may have to think about your protein intake, is straight after a training session, especially a strength & conditioning session. In most cases, a well-balanced diet will provide a rower with enough protein to satisfy their needs.
Fats have a bad reputation in modern society; however, there are many sources of fat which provide essential nutrients for athletes. Sources of excessive saturated fats such as greasy takeaways, fatty meat, cakes and confectionery should be minimised as they lead to increased blood pressure and build-up of body fat. However, sources of unsaturated fat, including nuts, avocados, and fish, should be included as they lower the risk of heart disease and improve immune function.
After a training session, a general rule is anything is better than nothing. Within thirty minutes of finishing a session, make sure you have a snack before travelling home from the gym or boathouse. Milk or yoghurt-based drinks are ideal in the composition of protein and carbohydrates for a post-training snack, although a well-balanced meal should top this up once you get home.
Hydration is also a highly important aspect of sports nutrition. In fact, the effects of dehydration can last up to 36 hours and negatively impact your training over that period. Generally, you should replace every gram of body weight lost through sweat with two grams of fluids after your session, which should be combined with some salts (to aid rehydration) and sugar (to aid general recovery).
Nutrition for rowing is easy to overthink, but in reality, most people are already aware of foods that are healthy, and those that are not. The main areas to focus on are post-session recovery foods and hydration, as these are the two that can be most easily neglected. One must also make sure they are eating enough food, as being in a calorie deficit will not aid your physiological recovery and improvement. Nutrition plays a vital role in rowing performance but is also crucial for a healthy mind, and these days, tragically, eating disorders are all too common. Therefore, a general rule of “everything in moderation” usually works, and if not, you should speak to a professional nutritionist or doctor.
John
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