Diets for Rowers

Rowing is one of the oldest competitive team sports in the world. The Friends of Rowing History website writes that the first rowing matches took place on the London Tideway in 1715 as a competition for the city's ferrymen. Crews at Yale and Harvard Universities would stage the first intercollegiate athletic event in 1852. The sport's popularity has since skyrocketed, with more than 140 colleges sponsoring men's and women's teams according to the National Collegiate Athletic Association. Nutrition plays an important role in preparing rowers for the grueling 2,000-meter races--1,500 meters for high school rowers--and lengthy practices. Adopting a diet that builds and stores energy is an important.

Caloric Intake

Rowers in training require high-calorie diets to replace the nutrients and energy expended during land and water workouts. In "Fueling Rowers," the American Dietetic Association writes that intense training should be supplemented with high-calorie diets. "Male heavyweight rowers may need more than 6,000 calories per day, and female heavyweight rowers need at least 3,000 calories each day."

Complex Carbohydrates

Carbohydrates are important sources of calories and energy. The ADA writes that rowers need to eat 2.3 to 3.2g of carbs per pound of body weight. The type of carbohydrate is equally important. Sunny Blende, a California-based nutritional consultant writing for the Open Water Rowing Club's website, that carbohydrates breakdown into glycogen, or stored energy that the body can access during endurance competition. Beans, whole grains, fruits and vegetables are the best sources of carbs. Processed carbohydrates, including foods with refined sugars and bleached flours, convert to glucose and are stored as fat.

Fluid Consumption

Drinking water and sports beverages keep the body hydrated and balanced. Water flushes toxins from the body, builds blood volume and carries nutrients to muscles and tissues in the body. It also helps the body lubricate joints and tissues in the body, reducing the risk of injury. The ADA suggests should drink 16 oz. of water two hours before a practice or workout, and then 24 oz. of water for every pound of weight lost while training. Pale yellow urine is a sign of proper hydration.

Lean Protein

Sunny Blende, a California-based nutritional consultant writing for the Open Water Rowing Club's website, stresses the importance of lean protein in the rower's diet. The amount of protein to consume is based on the U.S. Department of Agriculture's recommended daily intake, age and activity level. For example, inactive adults need only four-tenths of a gram of protein per pound of body weight. Adults participating in a competitive sport need between 0.6 to 0.9g per pound of weight. High school rowers still maturing physically need additional supplementation--up to one gram per day. The ADA recommends fish, poultry, lean beef, low-fat dairy, nuts and soy as protein sources. Blende writes that vegetarians may have a tougher time getting proper nutrition, and should monitor their iron, calcium, vitamin B12 and caloric intake to meet their needs.