What are Ultra Processed Foods?
A food is classed as processed when it is changed in some way as it’s made or prepared (NHS). This can range anywhere from washed and chopped fresh foods, canned/tinned foods, and pasteurised dairy to extensive modifications with preservatives, sweeteners and emulsifiers; the latter being classed as Ultra-Processed Foods (UPFs). It is true that for the general population high intakes of UPFs are linked to a greater risk of developing health conditions like obesity, type 2 diabetes and heart disease, most likely because of the higher calorie, sugar, fat and sodium content rather than the actual processing methods. However for athlete populations the composition of UPFs lends itself to supporting physical performance when implemented properly.
From a sport nutrition perspective, context is key with UPFs; the general population with sedentary or low activity lifestyles should look to reduce intake of these foods due to the greater energy content, lower nutrient density and higher amount of refined carbohydrates. On the other hand, this is exactly why rowing athletes should be implementing processed foods into their diet for training. Athletes require a greater amount of energy to support daily needs, in which processed foods will play a functional role in the diet. Rowing is an extremely high energy demand sport due to the full body demand of each stroke, the high training volume and the unique combination of strength and endurance activity that sky-rockets the body’s energy requirements. Rowers need to be able to support muscle mass, muscle glycogen storage and recovery with their diet which requires a high carbohydrate intake that cannot be easily facilitated without the inclusion of processed foods.
A Training Tool
UPFs should be used as part of the rower’s training toolkit. Timing and prioritising these foods around training sessions is key, with the rest of the diet being made up of nutrient dense, whole food sources that support training adaptation, immunity, and long term health.
For rowers training multiple times per day, early in the morning, and usually with a quick turnaround for work or school, UPFs can be extremely useful when the practicality of food and increasing opportunity to eat need to be optimised.
Using Processed Foods to Support Rowing Training & Performance
Increasing the opportunity for feeding:
UPFs typically contain more carbohydrates and calories for a lower volume of food so you can hit carbohydrate requirements before and after a session without feeling full, which allows another feed soon after to continue supporting glycogen replenishment and muscle recovery.
Rapid Delivery of Energy:
Processed foods like cereal bars, energy gels, white bread, jelly sweets contain refined sugars which provide energy quickly. These are functional options for before, during and after training to keep your energy levels high.
Especially in a tight turnaround between sessions this is imperative to supporting training load, intensity and quality while balancing wider commitments that impose time limitations like work, school and university.
Stomach Comfort:
Processed carbohydrate sources have lower nutrient density meaning they contain lower fibre, fat and protein. This is crucial for reducing gastrointestinal issues during training and racing; stomach comfort is essential if you are expecting to perform for prolonged duration at high work intensities, . Unprocessed, whole foods usually contain higher amounts of fibre or fat which can cause stomach upset during exercise as they take longer to digest.
Shelf-Stable and Portable:
UPFs are usually shelf-stable, pre-portioned and packaged, making it easy for you to store, throw in your bag, or take out in the boat with you. Pre-portioned items also make it simple to check that you are getting enough carbohydrates around your sessions.
The high energy demand of rowing calls for the use of processed and ultra-processed foods to maintain a high level of training and performance, especially for juniors, student-athletes, employed athletes who are time-limited. UPFs should be used as a training and racing tool with intentional use around training sessions. In the wider habitual diet priority should be given to whole food sources with high nutrient density, fibre and protein to support exercise recovery and long term health.
