Pulling practise - rowing nutrition

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fuelsport.co.uk
Fuel Sport provides sports nutrition to athletes from all sports and at all levels from weekend warriors to professionals.

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Pulling practice How your diet can help you edge ahead of the competition on the water...

An average rower has a large frame, weighs around 85-95kg and has a lot of slow-twitch muscle fibres, which provide a slow rate of contraction over a long duration. To maintain enough power for each stroke of a race, a rower’s training involves lots of low intensity mileage, complemented by resistance training for strength. This high volume of training and constant repition of movements can cause injuries if not backed up with nutritional support. Feed your potential.

As with all sports a good solid diet is imperative. If you are training hard but not supporting your demands with a good healthy diet then it won’t be long before your gains drift off, injuries creep in and your interest wanes. Some athletes find a diet diary helpful. Keeping a list of the foods you eat and grouping them into fats (good and bad), carbohydrates and proteins will help you identify the type of diet you currently have. You can also use the free online nutrition tools at www.fuelsport.co.uk to work out your daily requirements based on the level of training you are currently doing.

From this starting point you can start making small changes that fit into your training. For example increasing your carbohydrate content in the lead up to a long training session. Or perhaps increasing in protein before and after a strength session. Finding the right balance and making the neccessary small changes (or fine tweaks) to your diet will help you get better results in your training and help you avoid injuries.

Water break

Another key area to look at is hydra tion. This must start before training. This is a great time to make sure your fluid levels are topped up and you are 100 per cent ready for the session ahead. It will help maintain your focus. Once the session begins it is vital to maintain your hydration levels - being thirsty is like seeing a speed camera after it’s flashed. Thirst is a sign that dehydration has already begun.

Carbs - the rowers fuel

Carbohydrates provide the main source of energy rowers will use during racing and training. Therefore it is important you have enough reserves to maintain the pace you require for the duration of the session.

Common injuries

Rowing, whether on water or on a machine, has a high potential for injuries. Common injuries include pain in the lower back and knees, stress fractures, nerve problems and of course the bane of every oarsman’s life, blisters. By building up strength and suppleness in the main stress areas you can help avoid these injuries, which are generally caused by repetivitve use. For example, the knee is a pivotal joint that connects the boat with the rower - a pressure point that is constantly moving. It is the leverage point both when the power of the upper body is pushing against the resistance of the water and when the feet are used to push against the boat. As with most joints, keeping knees supple and "oiled" is key. Oily fish such as mackerel or sardines and supplements such as Omega 3, 6 and 9.

Another supplement worth considering is glucosamine sulphate. Glucosamine is one of the UK’s most popular supplements and can be used to create cushioning fluids and tissues around joint. It helps repair damaged joints, reduces pain and builds synovial fluids. It is easily absorbed into the bloodstream and can be used for inflamed discs, sciatica and many forms of arthritis.

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