Rowers Training & Nutrition: What They Must Consider

Posted in Nurition, Training by Posted June 13, 2016 Leave a comment
rowers

An athlete in training has nutritional needs above and beyond the average daily recommended nutritional guidelines due to increased energy expenditure during training sessions. With this in mind, here are some points to consider about your nutrition as a rower.

The general nutritional guidelines are below:

Nutritional Building Block Amount
Carbohydrates 5-7g/kg/d
Protein 1.2-1.7g/kg/d
Fat 1.0g/kg/d

These values provide a baseline for the amount of carbohydrates, proteins, and fats the average person needs on a daily basis. But there is a fair amount of subtlety involved in how the nutritional requirements of a rower differ from the Average Joe.

For example, during morning workouts your blood sugar levels are at a daily low after having fasted through the night while asleep. Low blood sugar levels lead to low cortisol levels. Cortisol is a derivative of cholesterol that helps enable our body’s conversion of glycogen into usable energy. Therefore, decreased blood sugar and cortisol levels during a workout can lead to a poor workout session due to reduced available energy. To optimize a morning session eat something such as apple juice and a couple slices of toast prior to the workout in order to jump start your blood sugar and cortisol levels. This will allow your body to better unlock the energy stored as glycogen in your muscles and will leave you feeling ready to get the most from your workout.

Since rowers tend to have long training sessions of an hour or more, they need to have ample glycogen energy stores to support prolonged energy consumption during a workout. By increasing the number of times you eat throughout the day, you can optimize the amount of glycogen your body stores as the day progresses. This leaves you with a maximum amount of glycogen at your disposal once practice time rolls around. By snacking frequently on food that is nutrient dense, rowers can help ensure they meet their energy needs.

Converse to fueling prior to a workout, rowers must also focus on aggressively recovering between exercise sessions. This does not mean simply resting, this means upholding the 4 R’s of Recovery (see our post titled “The 4 R’s of Recovery“). The 4 R’s are rehydrate, replenish, repair, and reinforce. By recovering with 24 ounces of fluids per pound of sweat lost, replenishing glycogen with 1-1.5 grams of carbs per kilogram of body weight, repairing muscles with 15-25 grams of protein, and reinforcing your immune system with fresh, nutritious foods, an athlete is well on their way to achieving physical adaptation. This adaptation is the hallmark of improvements made during training. By taking your post-workout recovery seriously you can maximize the adaption your body is making to the training. This can help bring about your best improvements in the long term.

Hydration is another important aspect of nutrition that rowers need to consider. Fluid intake is a balancing act. The amount of fluid you lose due to sweat needs to be replenished with 1.5 times that amount of fluid. This replaces the fluid lost while also providing sufficient fluids to maintain activity. Additionally, by the time you start to feel thirsty, your body has already become dehydrated. Therefore, it is important to drink every 15-20 minutes during exercise, regardless of how thirsty you are, in order to maintain hydration levels that allow optimal performance. If you want to learn more about hydration, read our post titled “Hydration“.

Weight management is another important aspect of being a rower. The preferred method for managing weight is to learn how to adjust your weight during the off-season instead of cutting weight during the in-season. Keep in mind that low energy intake will not sustain an athlete in training, nor will it allow you to reach your training goals. By setting realistic goals for weight loss and weight gain during the off-season you can maintain your target weight during the race season. This schedule frees you up to focus on getting faster and stronger without the added stress of changing weight.

A final note. Race performance is strongly impacted by how you train. Similarly, the way you fuel and hydrate during competition needs to be mimicked during practice. To accustom yourself to how to fuel and hydrate on that critical race day or regatta, be sure to practice your fueling and hydration schedule during training. This practice will help you feel comfortable with a tried and true schedule of fueling and hydrating on the day that performance really counts.

Weight Management

Posted in Nurition, Training by Posted June 6, 2016 Leave a comment
weight management

Eating disorders are present throughout society, but as an athletic community, rowing can be particularly susceptible to the challenges of eating disorders as rowers and coxswains attempt to “make weight”.  To help support healthy athletes, this post provides advice on weight management to inform athletes on how to make smart choices when eating and training with a target weight in mind.

The first step is to set realistic weight and body-composition goals. This pertains both to weight loss and weight gain. It becomes very frustrating and demoralizing as an athlete if your target weight and body-composition are too far outside of your body’s training weight. With this in mind, choosing a competition weight that is within 2-3% of a suitable long-term training weight allows for realistic weight management. Athletes that follow this procedure can maintain good eating and hydration patterns while also supporting effective training and a good relationship with food and the athlete’s body image.

Athletes must understand that low energy intake will not sustain high-caliber athletic training and performance. Therefore, if an athlete begins to significantly cut back on caloric intake in order to lose weight, they will not experience positive adaptation from their training because they will no longer have the energy to perform. While this individual may lose weight, this athlete is also suffering a decrease in performance. An athlete hoping to lose weight should not reduce energy intake by more than 10-20% of normal intake. This approach allows the athlete to lose weight without becoming overly hungry or nutritionally deprived. Some tips to reduce energy intake is to replace whole-fat foods with lower fat foods, reduce the intake of energy dense foods by eating more vegetables and fruit, maintain portion awareness, and find other activities to perform besides eating if you often eat when you are bored but not actually hungry.

Diets to reduce weight become more difficult to maintain when it causes athletes to deprive themselves of their favorite foods. Allowing yourself to continue to eat your favorite foods helps to prevent prescribing unrealistic dietary rules or guidelines. Likewise, do not create “bad” or “good” food lists. Simply understand that as you work to reduce your body weight, you want to slightly decrease your energy intake. This does not mean cutting out some of your favorite energy-dense foods entirely, it just means moderating your intake of these foods and replacing some of those portions with less energy-dense options. Similarly, if you are prone to snacking constantly throughout the day, stick to meals every three hours and drink tea or other low calorie fluids in between meals. Regardless, weight loss should not be a stressful experience. Through sufficient awareness of your caloric intake, it becomes easy to begin reducing your body weight in preparation for a regatta or race season.

The 4 R’s of Recovery

Posted in Training by Posted May 31, 2016 Leave a comment

We like to think of the “4 R’s of Recovery” as important pillars to help prepare your body for the next hard session of exercise. The 4 R’s are Rehydrate, Replenish, Repair, and Reinforce.

Rehydration is crucial for replacing the fluid lost in the form of sweat. Consume 24 ounces (3 cups) of fluid for each pound of sweat lost during exercise. Electrolytes are an important part of rehydration, and you should replace electrolytes by drinking sports drinks or eating salty foods.

Replenish refers to replenishing the glycogen stores in your muscles by eating carbohydrates during the glycogen window, about 1-1.5g carbohydrates per kg of body weight.

Repair refers to consuming high quality protein to regenerate muscle tissue. To optimize muscle repair, you must eat 15-25 grams of protein during the glycogen window.

And finally, Reinforce your immune system by eating nutritious, fresh foods such as fruits, vegetables, whole grains, fish, nuts, and olive oil.

Meal and Fluid Timing

Posted in Uncategorized by Posted May 20, 2016 Leave a comment
Meal and Fluid Timing

Some athletes struggle with when to eat before a race or a training session. Sometimes you may eat too much or too close to a work out such that stomach cramping ensues. Other times you may skip eating in order to avoid these negative sensations, only to find yourself “running on empty” part way through practice. A successful training session or race relies on your energy reserves, and these reserves are strongly influenced by the timing of your food intake prior to physical activity.

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Importance of Hydration During Training

Posted in Nurition by Posted April 22, 2016 Leave a comment

During the hot summer months, training sessions often cause the sensation of thirst. But during cold, winter rows, the feelings of thirst may not be as pronounced despite a similar level of training intensity. Hydration is a crucial means for replenishing the fluids lost during exercise, and thirst should not be relied upon as an indication of fluid need. Before and during exercise, consume fluids prior to the sensation of thirst. Feeling thirsty indicates that your body is already dehydrated, therefore the key is to drink often to delay the onset of thirst and dehydration.

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Carbohydrate Loading

Posted in Nurition by Posted April 11, 2016 Leave a comment
Wheat products - Carbs loading

We’ve all heard of the famed pre-race ritual of carbohydrate loading, but why do we do it? Well the answer is simple. Carbohydrate loading aims to maximize the amount of glycogen stored in muscles directly prior to a particular athletic event. Muscles will then draw deeply on these glycogen reserves during the athletic activity, converting glycogen into energy, and that energy into movement.

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Athlete’s Diet: Athlete’s Plate

Posted in Nurition by Posted April 1, 2016 Leave a comment
AthletesPlate-Moderate

An athlete’s diet plays a crucial role in impacting performance. The following overview provides a brief guide on how to balance your meals in order to help you get the most from your training.

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Nettles: Something to Consider Adding to Your Diet

Posted in Nurition by Posted March 10, 2016 Leave a comment
Nettles nutrition

Superfood is a buzzword that we often hear in the media referring to nutrient dense foods that are beneficial for one’s health. One food that isn’t on this list but easily could be is nettle. Some of you may be familiar with this plant as something to avoid on hiking trails due its ability to sting you, but did you know that this Pacific Northwest grown herb could boost your health?

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Cold water immersion for cyclists- does it help or just hurt?

Posted in Uncategorized by Posted July 22, 2014 Leave a comment

Background about Cold water immersion

Cold water immersion may be beneficial for acute recovery after exercise. However, there has been recent speculation that this may impair long-term performance by attenuating stimuli (such as fatigue and inflammation) responsible for adaptation and performance enhancement.

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Physical Therapy at ROI – by Greg Fore

Posted in Uncategorized by Posted January 20, 2014 Leave a comment

The Value of a Partnership Lately, I have been thinking a lot about what it means to be a physical therapist and the role that I play in the recovery of my patients.  Physical Therapists are specially trained health care professionals who are experts in understanding how movement, posture, and function affect the wellness of the individual. A physical therapist’s goal is to promote healthy activities that maximize productivity and enjoyment in both work and recreational pursuits. Physical Therapists promote healing by reducing pain and inflammation, by increasing range of motion and strength, and by improving posture, body awareness and body mechanics. For me, as a physical therapist, I am a partner, a teacher, and a guide who helps people recover from injuries, conditions, or illnesses and who helps people learn to better care for themselves.  I do not make you healthy; I help you to make yourself healthy.  I do not determine your potential for success.  You, and you alone, determine your potential.  You must be an active participant in your health, and not a passive recipient of care.  You are the most important part of the solution.

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 Rowers Training & Nutrition: What They Must Consider

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