Nutrition During Rowing
Eating during rowing posses many practical issues such as timing, comfort and the possibility of multiple races in the same or following day. It's therefore a good idea to plan in advance, consider all possibilities and practice good nutrition during training so you know what works for competition days.
Why is it Important?
Eating small carbohydrate snacks that can be quickly absorbed by the body can help maintain blood sugar will help delay fatigue and stop you feeling light headed after a long session.
Timing
Preparing for competitions may be difficult as race times may not be known or change on the day. It may therefore be best practice to take a variety of small snacks that can be eaten in gaps between races. Snacks may be the preferable strategy compared to eating a normal meal as you may not have time to fully digest it before your next race.
Table 11. Snacking between races
Sports Drinks - Isotonic |
Energy gel Bar |
Diluted fruit juice (1:1) |
Cereal Bars or Flapjack* |
Raisins or Sultanas |
Bananas |
Sweets e.g. jelly babies, wine gums |
* A flapjack recipe can be found on our Recipes page
Additional Tips
-
Consider the time of day you're competiting - remember to include warm up and waiting time at the start of a race.
-
Take an isotonic drink in the boat with you. Electrolytes in these may help relieve or prevent muscle cramps.
-
Consider what foods you'll be eating when, things like yoghurts might be hard to keep cool all day.
-
Take a variety of sweet and savoury snacks, dried biscuits, peanut or marmite sandwiches or low fat crisps.