Rowing Towards Excellence Nutrition Tips

Here's some advice on nutrition tailored specifically for rowers, including pre- and post-workout meal suggestions:

Pre-Workout Meals:

1. Complex Carbohydrates: Opt for whole grains like oatmeal, brown rice, or quinoa. These provide sustained energy for long workouts.
2. Lean Protein: Include sources like chicken breast, turkey, tofu, or beans. Protein helps repair and build muscle tissue.
3. Healthy Fats: Incorporate sources like avocado, nuts, seeds, or olive oil. Fats provide long-lasting energy and support overall health.
4. Hydration: Drink plenty of water leading up to your workout to stay hydrated. Consider adding electrolytes if you're sweating heavily.

Examples of Pre-Workout Meals:

• Oatmeal topped with sliced banana and almonds
• Grilled chicken breast with sweet potato and steamed vegetables
• Whole grain wrap with turkey, avocado, and spinach

Post-Workout Meals:

1. Protein: Consume a source of high-quality protein to aid in muscle recovery and repair.
2. Carbohydrates: Replenish glycogen stores with carbohydrates to restore energy levels.
3. Hydration: Replace fluids lost during exercise by drinking water or a sports drink with electrolytes.
4. Timing: Aim to eat within 30 minutes to an hour after your workout for optimal recovery.

Examples of Post-Workout Meals:

• Salmon with quinoa and roasted vegetables
• Greek yogurt with berries and a drizzle of honey
• Whole grain pasta with lean ground turkey and marinara sauce

Additional Tips:

• Balance: Aim for a balance of macronutrients in each meal: carbohydrates, protein, and fats.
• Portion Control: Pay attention to portion sizes to ensure you're fueling your body appropriately without overeating.
• Variety: Incorporate a variety of nutrient-dense foods to ensure you're meeting all your nutritional needs.
• Listen to Your Body: Everyone's nutritional needs are different, so pay attention to how different foods make you feel and adjust accordingly.

By focusing on balanced meals that provide the right combination of macronutrients, you can optimize your performance and recovery as a rower.