Rowing is a unique sport in the way it demands a combination of power, strength, and endurance. Each stroke demands approximately 70% of the body’s active muscle mass, which requires a huge amount of energy to sustain. Then, if you factor in the total training hours per week, the strength and conditioning (S&C) work, the extra cardio session; this is a massive stress to the body, specifically its energy reserves.
While the challenge of rowing is something we love about the sport, the high stress and energy demand it puts on your body needs to be met with proper nutrition so you can row your best and, even more importantly, feel your best outside of training!
If you’re not sure how or where to start in optimising your nutrition for your rowing performance, here are the top three mistakes I see rowers making, and how to stop them.
#1 Not Eating Enough
We know that rowing takes a huge hit to energy stores, but what about the rest of your day? Consider all the other energy requirements in your daily life: work/ school commute, family life, socialising, studying and being focused at university or school; working a 9-5. All of these also need energy alongside your training, recovery, and making sure you’re ready for your next training session.
Recognising the total energy demand of your day is a key step to fuelling yourself properly.
#2 Focusing on the Extra 1% before the Core 99%
With so much chat on social media around sport supplements, carb gels, electrolytes, greens blends (the list goes on…) it’s easy to get carried away by the extra 1% and not focus on the 99% of whole foods required to make sure you simply have enough nutrients to sustain your rowing and your daily lifestyle.
Asking your body to perform to a high physical standard while not fueling it with high quality, nutrient- dense foods will put you on the back foot. If your fundamental diet is not well-balanced, you will be building on poor foundations! Whilst having a pizza every night may help you meet your caloric demands, and fuelling every session with gels will give you the energy you need to train well, a poor quality, low nutrient diet will leave you feeling sluggish and won’t support optimal training or recovery long term.
Before you take supplements, or consider any specialist nutrition interventions or routines, ask yourself the following:
- Am I eating three to four meals and snacks evenly-spaced throughout the day?
- Do these meals contain a balance of protein, carbohydrates, fats, and a source of fruit or vegetables?
- Are my energy levels high and hunger levels kept low throughout the day?
Only when you can answer ‘yes’ to these three questions should you consider any adding extra supplements to your nutrition.
#3 Not Prioritising Pre- and Post-Training Nutrition
Do you struggle with an energy slump mid-way through your sessions? Do you sometimes feel like you have no power in your legs to push with? Nailing your pre-training and post-training nutrition will make all the difference. Not only does this make sure you have energy and are recovering well each session, you will also improve your training adaptation and replenish muscle glycogen stores, meaning you will be able to train harder for longer and become your strongest self. Here’s how to start:
The following points assume you are eating a proper breakfast, lunch, and dinner alongside pre & post training nutrition.
To boost energy levels before your session:
- Eat a source of simple carbohydrates (high sugar, low fibre and protein like squares bars, cereal bar, cereal, white bread, white rice, honey) 60 mins before your training session starts
For longer sessions:
- Take an extra snack into the erg / boat with you for any sessions over 75 mins
To kick start your recovery after a session:
- Eat a source of simple carbohydrates and protein immediately after your session before your main post-session meal, e.g. cereal with Greek yogurt, flapjack and milk
Overall, it is often the small yet consistent changes to your nutrition that can make the most significant impact. Starting with these fundamentals will help to build solid habits in your daily diet to support your training, performance, and even overall health and wellbeing.
Hannah Holliday is a performance nutritionist and JRN columnist.
