Healthy eating and proper hydration can help a rower perform at her best. Rowers need to follow the same dietary guidelines as the general population to stay healthy. They may also need a few extra calories, and more carbohydrates and protein because of their active lifestyles. Rowers who eat a well-balanced diet should not need dietary supplements.
Calories
Calories are energy for the body. Rowers need more calories than most people because of their high activity level. Calorie requirements for rowers are based on age, gender, size and intensity of activity. Male rowers generally need more calories than female rowers and rowers between the ages of 14 and 49 will require more calories than children or adults over age 50. Highly competitive rowers need more calories due to intense training and competition schedules. For example, according to MyPyramid.gov, a moderately active 31-year-old female needs about 2,000 calories, whereas a highly active 31-year-old male needs 3,000 calories.
The best sources of calories are fruits, vegetables, low-fat dairy products, lean proteins and whole grains because they have the most vitamins and minerals. Foods high in fat, added sugar and sodium are highly caloric but lack essential nutrients.
Macronutrients
The most important macronutrients for rowers are carbohydrates and protein. Carbohydrates are an athlete's primary source of fuel for muscles. The Australian Sports Commission (ASC) says rowers who train for less than 90 minutes a day or do low-intensity workouts need 5 to 7 g of carbohydrate per kg of body weight. Rowers who train for 90 to 120 minutes a day need 7 to 10g/kg of carbohydrate and professional athletes who exercise for 6 to 8 hours a day may need 10 or more g/kg of carbohydrate per day. Health carbohydrate foods include fruit, 100 percent fruit juice, whole grains, starchy vegetables and low-fat milk.
Protein requirements are 1g/kg for light training and 1.2-1.7g/kg for moderate to intense training. Healthy proteins are lean like chicken, eggs, soy, beans, legumes, nuts, fish and lean meat.
Fat is also a macronutrient but is not as concerning as carbohydrates and protein. Federal dietary guidelines recommend diets that are low in fat because fat contributes to heart disease and other chronic diseases when eaten in excess.
Hydration
Dehydration can affect performance and lead to serious and life-threatening illnesses. The American Council on Exercise says athletes participating in intense physical activities should drink 17 to 20 oz. of water two to three hours prior to an activity, 8 to 10 oz. of fluid during warm-up activities, 7 to 10 oz. of fluid every 10 to 20 minutes during an activity and 8 oz. of fluid within 30 minutes of completing an activity. The most accurate way to determine how much to drink after a rowing session is to take pre- and post-workout weights and drink 16 to 24 oz. of fluid for every pound that is lost. Water is the best fluid to meet hydration needs but rowers that are active for longer than 60 minutes many benefit from sports beverages to replace the loss of electrolytes like sodium.
Pre- and Post-Workout Meals
Healthy pre- and post-workout meals give rowers the energy they need to sustain their activities. The ASC says pre-workout meals should include carbohydrates and be consumed two to three hours before an activity. Post-workout meals, especially after an intense training session or long race, should include carbohydrates and protein. Snacks that combine protein and carbohydrate include soy milk and fruit smoothies, yogurt with fruit and granola, peanut butter sandwich, apples with cheese, turkey wrap or chocolate milk with a whole wheat bagel.
Making Weight
Rowers who need to make weight for a competition still need to focus on eating healthy. The HKSI says healthy weight loss occurs at one to two pounds per week and can be achieved through a moderate reduction in calories. A severe reduction in calories in order to lose weight fast can result in a loss of power and muscle mass.
References
- Hong Kong Sports Institute Limiting: Rowing- Guidelines to a Healthful Diet
- MyPyramid: Food Intake Calorie Pattern Levels
- "Nutrition Strategies for Rowing"; Australia Sports Commission, 2006.
- United States Department of Agriculture: Dietary Guidelines for Americans 2005
- American Council on Exercise: Healthy Hydration
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