A male lightweight rower must weigh less than 160 lbs. and a female lightweight rower must weigh less than 130lbs. Rowers are weighed around two hours before the race, so it is the weeks and months leading up to this during which a lightweight rower must be particularly vigilant about their diet. These races are 2,000 meters long so it is vital that a rower receives the right nutrition.
Calculate Calories
A lightweight rower will need to watch their diet more carefully than heavyweight rowers but because every body is different, and there is no single diet that is suitable for each person. Calculate your calorie needs using an online calorie calculator. Take into account the amount of exercise you do as a rower's food requirements can vastly exceed those of a more sedentary person. Break your calorie requirements up into three to six meals per day and consume the foods necessary to support rower's exercise levels.
Energy-Dense Foods
Rower's may need up to 6,000 calories per day. It vital that you consume energy-dense and carbohydrate-dense foods to meet your daily energy requirements and refuel your muscles with glycogen to use as energy. Consume pasta, potatoes, muffins, cereals and cereal bars and bread to help meet your daily needs. These foods will give your body the energy necessary to fulfill your daily workouts. Consume these foods especially for breakfast.
Protein
Protein is a vital food type for rowers. Rowing is a highly muscular sport, and because protein helps rebuild muscle tissue, you will need to consume at least one gram of protein per pound of bodyweight. This will ensure that your muscles do not waste away during rigorous activity and that your body maintains its lean body mass.
Fluids
Consume fluids to prevent dehydration and give you energy. Drink water at every break in a workout or rowing session as water is vital for rehydration. Also, consume drinks such as isotonic sports drinks and energy drinks after workouts as these replenish carbohydrate levels and electrolytes in the body. Never dehydrate yourself in order to "make weight" for a competition as this can be highly dangerous especially if you engage in rigorous exercise during a dehydrated state.
When to Eat
A lightweight rower should eat a large breakfast with a lot of carbohydrate-rich foods. If there is less than 60 minutes before a race, drink only sports drinks. 1 to 2 hours before a race, eat foods such as pasta, noodles or energy bars. If there are more than two hours before a race, consume a more substantial meal complete with a protein source, carbohydrates and fat. Always keep a recovery meal with you such as sandwiches and fruit.
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