Fuel for Top Performance Rowing Athletes who don t show up for meals might as well not show up for training. PRE-EXERCISE FUELING We need high carbohydrate, adequate protein and low fat meals to fuel us for workouts and races. This will prevent hypoglycemia (low blood sugar), settle uneasy stomachs and fill our muscles with fuel for exercise and rowing. Hydration *Drink 2 cups (16 oz), 2 hours before *Drink 1 cup right before rowing or erging-sports drink ok *Drink water with your meals Food/Fuel *Closer to exercise, meals go from large, complex to small and more digested (liquid) *.5 to 2 gms CHO per lb./body weight, 1 to 4 hours before *High intensity exercise requires more digestion time Suggestions *Banana & toast with fruit spread *Low fat energy bar *Low fat dry cereal or oatmeal with low fat dairy milk or soymilk *Bean or egg & rice burrito *Low fat shake (but watch the calories) DURING EXERCISE FUELING We need liquid during exercise to prevent dehydration and loss of performance. We need calories in the form of carbohydrates for exercise over 45-60 minutes. We cannot absorb as many calories as we require for moderate to intense exercise, so it is important to not get behind on fueling. 1 gm CHO/min. of exer. Hydration *32 oz ( 1 liter) per hour is average sweat rate *Evenly spaced every 15-20 min. is best *Sports drinks with electrolytes help with absorption and to replace sodium *6% glucose solution is ideal (sport drinks) Food/Fuel *For workouts more than 1 hour, take in 200-240 calories per hour *Space out every 15-30 minutes is best *Liquid, gels, blocks or solid is fine *All (or mostly all) carbohydrate, low fiber, low lactose Suggestions *Sports drinks (GU2O, HEED, Cytomax, Gatorade, Carbo Pro) *Gels (GU, Hammer Gel, Power Gel, Clif Bloks, Sport Beans, Power Blasts) *Sport Bars (Clif Bar, Power Bar, Luna) *Banana, raisins, pretzels
POST EXERCISE (RECOVERY) Refueling should begin as soon as possible after training or racing. Do NOT miss your 30 Minute Window. The ability of muscle to replace glycogen (fuel) is doubled during this time. Simple and complex carbohydrates are equally effective, but complex ( closer to the source ) calories will help burn fat longer. About 200-300 calories followed by a meal within 2 hours. You could eat a meal immediately, but with washing boats, showering, transportation, this is usually not possible. Some protein is necessary to repair and rebuild damaged muscles. Rehydrating is just as important. Hydration *Drink for your lost sweat -16 oz per lb. of body weight lost *Cold liquids help absorption *Sip if you have bloating problems *Sports drinks with electrolytes help with sodium loss Food/Fuel *Eat at least.5 gm /lb. body weight for recovery *Try for 1 part protein to 3-4 parts carbs to help with muscle recovery *Complex foods have the benefit of fiber, vitamin & minerals Suggestions *PB & J sandwich with water or sports drink *Energy Bar & water *Yogurt, fruit & water *Cereal with milk and fruit or fruit juice *Low fat chocolate milk & graham cracker *Low fat bean & rice burrito HYDRATION We need water or other liquids to regulate and stabilize our body temperature as well as to carry nutrients and waste products in and out of our cells around exercise. Even small levels of dehydration can decrease performance. Sweat levels are very individualized, so the following guidelines are only an average. 1. The higher the heat or intensity of training, the more dehydration occurs. 2. Sports drinks with electrolytes and carb calories help your body absorb more water and maintain blood sugar and stamina, especially if you are a heavy sweater or if it is a hot day. They may help you drink more. TIMING OF FOODS 1. Eat Soon to avoid Low Blood Sugar (any foods but low Glycemic Index foods will burn fat longer) Upon waking up Right after exercising 2. Make good use of the 30-minute Recovery Window during which time the muscles can store up to two times as much carbohydrate right where it is needed for the next bout of exercise.
CHANGING YOUR BODY COMPOSITION by RAISING YOUR METABOLISM Types of Exercise WEIGHT LIFTING - increases amount of Lean Body Mass (muscle) AEROBIC EXERCISE- increases the number of Fat Burning Enzymes in each muscle cell How NUTRITION Helps INCREASE Metabolism/Fat Burning Eating Breakfast REVS up Metabolism! Eating 1-2 hours before exercise increases your ability to burn Fat Eat lower Glycemic Foods post-exercise to burn fat longer. (Or ADD Protein, Fiber, Unsaturated Fat) Eat Fiber (& H2O) with higher GI foods. GOAL: Try to get 3 Gms. of Fiber per serving. This will keep your blood sugar from spiking To Help Burn Fat: 1. Include the following in EACH meal Unsaturated fats: Nuts, seeds, vegetable oils, avocados, fish MODERATE protein At least 1 or 2 vegetables or fruits A WHOLE GRAIN starch: 100% whole grain bread or cereals include skin on potato or yam, whole-grain pasta & rice. 2. Eat Breakfast! Recovers liver glycogen, raises metabolism, fuels muscles. Significantly increase your brain function. Carbs with Protein- breakfast w/o some protein and fat = low blood sugar soon afterwards. 3. Healthy Snacks Good snacks include small peanut butter and jelly sandwiches on wheat bread, yogurt, complex cookies like Fig Newton s, whole fruits, less processed grains and cereals, a few nuts, fat free chocolate milk. Insulin Spiking Issues 1. Avoid sugar 1 hour to 10 min. before exercise 2. Bad carbs (high Glycemic Index) become Good carbs during exercise 3. Do not spike blood sugar with high GI (glycemic index) foods Hour before exercising or racing Right before you re going to bed/sleep
Achieving and Maintaining a Healthy Weight Many rowers want to gain weight or lose weight to meet the demands of rigorous training, make weight and/or gain muscle. In any case, weight change should occur gradually and best in the off-season. Changing your intake either by adding or subtracting a significant amount of calories (more than 300-500, depending on your size) can result in failure to reach your goal by changing your metabolism for the worse. If you are trying to lose weight, you may slow your metabolism down and lose strength and stamina. If you are trying to gain weight by just increasing calories, you may gain fat instead of muscle and actually become less strong with less endurance too. Here are some tips for changing weight without losing muscle or energy. WEIGHT LOSS TIPS 1. Set realistic weight-loss goals; knowing your body fat percentage may help you understand just what s possible. 2. Increase your aerobic exercise if you are making weight for lightweights. If losing body fat is your goal (and not caring about actual weight), then adding aerobic exercise and increasing weight lifting will help. 3. Begin weight loss in the off-season. 4. Choose low-fat dairy products and lean meats, fish and poultry. 5. Eat five or more fruits and vegetables every day. Eat these foods whole, not in juice form. 6. Watch your portion sizes. 7. Don t skip breakfast. Eat very low-calorie snacks between meals if you are hungry. 8. Eat nutrient-dense, lower calorie foods. WEIGHT (MUSCLE) GAIN TIPS 1. Eat consistently - three meals a day plus 2-3 snacks. 2. Follow a good weight-training program try to work with a trainer at least a few times. 3. Eat larger portions. And add more to what you already eat such as peanut butter and honey to bread, cheese to pasta and potatoes, granola and nuts to yogurt, nuts to oatmeal. 4. Get adequate sleep and recovery time. 5. Drink higher calorie, nutrient-rich beverages such as shakes, fruit juices or liquid meals. Eating the whole fruit or vegetable can fill you up with fiber. 6. Don t skip breakfast. 7. Eat nutrient-dense, higher calorie foods.
HIGH CARBOHYDRATE, ADEQUATE PROTEIN, LOW-FAT MEALS Waffles with fruit and syrup Whole grain Bagel Low-fat milk Cereal with banana and low-fat milk Whole-wheat toast with jam Orange juice Roast beef sandwich on 100% whole grain roll with tomato and lettuce Applesauce Fruit juice Low-fat vanilla milkshake Spaghetti with tomato sauce Garlic bread Garden veggie salad Low-fat frozen yogurt Low-fat milk Bean burrito Low-fat chips and salsa Lemonade Pasta with vegetables Italian roll Iced tea Grilled chicken (w/o skin) sandwich Baked potato Iced tea Frozen fruit bar Pizza with mushrooms Salad with veggies Breadsticks Soft drink Chicken on romaine salad with sliced apples Oatmeal raisin cookie Low-fat yogurt Soft drink Turkey sub on whole grain Low-fat chips Apple Sports drink Rice with vegetables and black beans (Vegetarian) Garden veggie salad Fruit cup Low-fat milk Sunny s Basic Seven 1. Eat a balanced diet from the Pyramid Food Guide. 2. Eat a wide variety of foods. This provides valuable small trace minerals, phytochemicals and other nutrients you may miss if you eat the same things daily. 3. Eat food as close to the source as possible. In other words, less processed foods. (Example: A whole orange has many more nutrients, phytochemicals and fiber in it than a glass of orange juice. And it is more filling with less than half the calories!) 4. Eat more like a vegetarian, choosing lots of fresh fruits and vegetables. Usually, the more colorful the food, the more nutrients it has. 5. If you are not sure of your diet choices, take a supplement such as One-A-Day that has no more than 100% of the RDA. 6. Hydrate. Drink water - 8 glasses a day plus more for exercise. 7. Moderation
EATING TIPS FOR THE DAY BEFORE A RACE The goal here is to top off your glycogen reserves and be sure you are fully hydrated. Be sure to stick with familiar foods and eat them in normal-size amounts. Graze or eat frequently throughout the day, so you don't feel as if you have to stuff yourself at the evening meal. Your last meal should be high in carbohydrates, low in fat and contain adequate protein. Choose foods you feel comfortable with or that you believe enhance your performance. Pasta, low fat pizzas, baked potatoes, fish or poultry with vegetables and rice all make good choices if you have tried them in practice. Choose what works best for you. Other tips to keep in mine. 1. Drink plenty of fluids throughout the day (expect to urinate frequently). 2. Avoid beans, broccoli, cabbage, radishes, and other gas-causing foods if you suffer from gut problems. 3. Avoid high-fiber foods such as raw fruits and vegetables with thick skins, bran cereals, nuts, and seeds. 4. Avoid sugar substitutes like sorbitol and mannitol (in gums, candies, and other foods), which may cause distressed stomachs. 5. Set out, prepare, and pack everything you need for the race. This includes water bottles, sports drinks, sports bars, sports gels, etc. Don't wait until the last minute. Spare your nerves. 6. Eat or drink a bedtime snack (unless making weight ) to squeeze in a few more calories and help you sleep better. This could be a bowl of whole grain cereal, low-fat frozen yogurt with granola, oatmeal-type cookie with low-fat milk or low-fat chocolate milk for added calories. Coxswains and Lightweights 1. Avoid almost all salty foods two days before the race and especially the day before. 2. Drink water normally two days before and cut back just a little the day before. None before weigh-in if you are close to weight. After weigh-in, be sure and rehydrate with some electrolytes. Eat easy-to-digest foods. 3. More liquid meals, but not calorie-concentrated like Ensure. Broth-based soups, low-fat stews, steamed vegetables, small portions of protein. Race Day Nutrition 1. Go back to PRE, DURING AND POST-EXERCISE nutrition. 2. Find a pattern of fueling that works for you and stick to it. You may have to bring your own foods to races. Prepare ahead. Use what you trained with. 3. Don t get dehydrated standing around between races. Carry a sports bottle with water or sports drink around with you. Seek shade if it s hot.