Within this section are the basics of performance nutrition, race day nutrition and a few recipes, click on the previous text to jump to the required section.
For an athlete to be training and competitng at their best they must consume the correct foods to aid energy transfer. Athletes need a varied balanced diet of carbohydrates, fats and proteins. Proteins are essential for growth and repair of muscles broken from exercise and are typically found in meats, fish, nuts and beans. Fats are ssential for absorption of nutrients, protection of organs, warmth and energy whilst inactive. Saturated 'bad fats' are found in cheese, crisps and take-a-way foods whereas unsaturated 'good fats' are found in fish and nuts.
Carbohydrates arethe main source of energy during rowing. They are broken down into categories based upon Glycemic Index (GI), being the speed that the body breaks down and uses them for energy. High GI foods that are absorbed quickly are found in sugary snacks and fruits, these are best taken within the hour before exercise and the hour after exercise. At all other times low GI foods such as wholegrain breads, pastas, rices, potatoes and porridge are ideal. By eating low GI foods the body will have energy throughout the day at a steady rate, and will also promote the burning of fat as a fuel source.
Vitamins and minerals make up the micronutrients, and are essential for everyday bodily functions and processing energy stores for exercise. They are found in high quantities within fruit, veg and dairy products. You should try to get a minimum of 5 different types of fruit and veg and 3 portions of dairy a day, athletes that burn more energy should look to consume more than 5 fruit and veg as the body has more demand.
Morning of races have a low GI meal (wholeweat pasta, porride, alpen), the latest to eat this is 3 hours before the race. Within that 3 hours high GI carbohydrates are important, they are best from energy drinks and gels, avoid chocolate as the fat slows the energy absorption. Also ensure to drink at least 500ml of water in the hour before racing.
Just before the race on the start line a energy drink such as SIS, lucozade sport or powerade would be suitable.
Immediately after racing you should consume more energy drinks so the body can quickly prepare for your next heat, if you have a few hours between races you should have a low GI meal with some source of protein. Chocolate milk has been found to be an excellent post exercise recovery meal.
Chilli Con carne (serves 2)
In a wok fry 1 diced onion, 250g of mince, 1 red pepper, 2 red chilli peppers, 2 garlic cloves. Add an oxo cube, 1 can of chopped tomatoes, splash of worcester sauce, and a splash of lemon juice. Serve with rice, wedges or jacket potatoes.
Salmon stir fry
Wok fry a salmon fillet with honey and soy sauce, once cooked remove. Then fry one sliced onion, one green pepper, some beansprouts then some noodles finishing with some seasame seeds and the salmon. Alternativley eat with egg fried rice rather than noodles.
Smoothies
Blend together milk, yoghurt and your favoruite fruits to make a delicious and nutritious drink.
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