Rower’s Diet: Nutrition Tips for High School Athletes

Rowing is an intense, full-body sport that requires physical strength and endurance. Proper nutrition is crucial for high school rowers not only for peak performance but also for supporting the demanding training regimens that come with the sport. This guide provides essential nutrition tips tailored specifically for high school rowers, helping them fuel their bodies effectively for both training and competition.

Understanding the Energy Demands of Rowing

Rowing is a sport that burns a significant number of calories. Depending on the intensity and duration of the workout, rowers can burn anywhere from 600 to 800 calories per hour. This high energy expenditure requires rowers to consume an adequate amount of calories to meet their energy needs. Please do so to avoid fatigue, decreased performance, and an increased risk of injury.

Macronutrient Breakdown: Carbohydrates, Proteins, and Fats

A balanced diet for rowers should include the right proportions of carbohydrates, proteins, and fats. Each macronutrient plays a specific role in maintaining energy levels, building and repairing muscle, and overall health.

Carbohydrates: Carbohydrates are the primary source of energy for rowers. They should make up about 55–60% of a rower’s daily caloric intake. Complex carbohydrates like whole grains, fruits, and vegetables provide sustained energy, which is crucial for long training sessions. Simple carbohydrates, such as those found in fruits and sports drinks, can be consumed before or during exercise for a quick energy boost.

Proteins: Protein is essential for muscle repair and recovery. High school rowers should aim to consume about 1.2 to 1.6 grams of protein per kilogram of body weight daily. Lean sources of protein, such as chicken, turkey, fish, eggs, and plant-based options like beans and lentils, should be included in their diet.

Fats: Healthy fats are important for overall health and should make up about 20–30% of daily caloric intake. Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats support cell function and hormone production and provide a concentrated source of energy.

Hydration: The Often Overlooked Key to Performance

Proper hydration is just as important as nutrition for rowers. Dehydration can significantly impact performance, leading to early fatigue, decreased endurance, and even heat-related illnesses. High school rowers should aim to drink water throughout the day, not just during practice.

Hydration Guidelines for Rowers

Before Training: Start hydrating early in the day. Drink at least 16–20 ounces of water 2–3 hours before practice.

During Training: Aim to drink about 7–10 ounces of water every 10–20 minutes during training sessions. If the training session is longer than an hour, consider a sports drink to replenish electrolytes.

After Training: Rehydrate with at least 16–24 ounces of water for every pound lost during practice. Weighing yourself before and after training can help determine how much fluid you need to replace.

Pre-Training Nutrition: Fueling Up for Optimal Performance

The meal before a rowing workout or competition is crucial for providing the energy needed to perform at your best. This meal should be rich in carbohydrates, moderate in protein, and low in fat and fiber to avoid gastrointestinal discomfort during exercise.

Pre-Training Meal Ideas

3–4 Hours Before A meal consisting of whole grains, lean protein, and vegetables. For example, a turkey sandwich on whole grain bread with a side of fruit.

1–2 Hours Before: A lighter snack like a banana with peanut butter or a small bowl of oatmeal with berries.

30–60 Minutes Before A quick-digesting snack such as an apple or an energy bar designed for athletes.

Post-Training Recovery: Rebuilding and Replenishing

Recovery nutrition is essential for repairing muscles, replenishing glycogen stores, and preparing the body for the next workout. The ideal time to consume a recovery meal or snack is within 30–60 minutes after training.

Post-Training Meal Ideas

Recovery Snack (30–60 Minutes Post-Workout): A combination of carbohydrates and protein, such as a smoothie made with Greek yogurt, a banana, and spinach, or chocolate milk.

Recovery Meal (1–2 Hours Post-Workout): A balanced meal with lean protein, whole grains, and vegetables, such as grilled chicken with quinoa and steamed broccoli.

Special Considerations: Nutrition During the Competition Season

During competition season, the intensity of training often increases, as do the nutritional demands. Rowers may need to adjust their diets to ensure they are meeting their energy needs and recovering properly.

Carbohydrate Loading

For more extended events, rowers might benefit from carbohydrate loading in the days leading up to the competition. This involves increasing carbohydrate intake to 70–80% of total calories for 2–3 days before the event while reducing the volume of training. This strategy helps maximize glycogen stores, providing a readily available energy source during the race.

In-Race Nutrition

For events lasting more than an hour, rowers may need to consume additional carbohydrates during the race. Sports drinks, gels, or energy bars can be helpful in maintaining energy levels and preventing fatigue.

The Role of Supplements: Should High School Rowers Use Them?

While a well-balanced diet can provide all the nutrients needed, some rowers may consider using supplements. It’s essential to approach supplements with caution, as they are not regulated as strictly as food. High school rowers should prioritize whole foods first and only use supplements when necessary and approved by a coach or nutritionist.

Common Supplements for Rowers

Protein Powder: Useful for meeting protein needs when whole foods are not available. However, whole food sources of protein are generally preferable.

Creatine: It may help with short bursts of intense activity, but it should be used under the guidance of a coach or nutritionist.

Multivitamins: These can be used to fill nutritional gaps but should not replace a balanced diet.

The Importance of a Balanced Approach

Ultimately, the key to a successful diet for high school rowers is balance. This means consuming a variety of nutrient-dense foods, staying hydrated, and paying attention to the body’s needs both during training and in competition. By following these nutrition tips, rowers can fuel their performance, recover effectively, and maintain their overall health throughout the demanding rowing season.

Remember, every athlete is different, and nutritional needs can vary based on individual metabolism, training intensity, and goals. It’s always a good idea to consult with a nutritionist or dietitian to develop a personalized nutrition plan that meets your specific needs as a rower.