 Rowers are back on the water, even though we expect snow in the next few days! As a rower, you train hard, and need to support your training with good nutrition and attention to hydration.
Carbohydrates are a key fuel for rowers. One study looked at how carbohydrate intake affected performance.
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 Eat healthy carbs. This advice is often given to athletes and couch potatoes alike, but sometimes it is hard to know which carbohydrates to choose. Fall is a great time to enjoy your healthy carbs in the form of roasted vegetables, which are loaded with vitamins, minerals and fiber. Popular and nutritious vegetables for roasting include:
 Did you know that the average soccer player covers 5-7 miles during a game? This is definitely a sport with high energy expenditure! That means that you should do some planning around food and fluids. Fueling properly and staying hydrated will help you play well through the end of the game.
About 1-4 hours before your game you should have a meal that includes plenty of carbohydrates. Foods like pasta, fruit, cereal, potatoes, rice and vegetables are usually well digested and can top off your glycogen stores. (Glycogen is the fuel that your muscles use. You will really call on your glycogen stores as you get into the later minutes of the game.) |
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