Rowing– also called crew– is an extreme sport requiring focus, stamina, strength and agility. Just like any sport, rowers can consume a healthy diet to help to optimize their efficiencies. Rowers who stay with a healthy diet can recuperate faster between training sessions, construct more muscle mass and last longer throughout competitions.
Carbohydrates
Carbohydrates are the nutrient that fuels rowers throughout training and competition. According to the American Dietetic Association, carbohydrates are the most crucial nutrient for competitive rowers. Eating adequate carbohydrates ensures that your muscles’ primary fuel tank throughout exercise– muscle glycogen stores– are full. The American Dietetic Association recommends rowers to aim for roughly 2.5 grams of carbohydrates for each pound of body weight. Healthy sources of carbohydrates include black beans, bananas, apples, broccoli, entire grain bread, granola and green leafy veggies.
Protein
Rowing is extreme and puts a pressure on significant muscle groups, including your quadriceps, upper back and biceps. To recuperate, your body needs sufficient protein intake through healthy options such as lean meats, low fat milk items, tofu and nuts. Rowers need to consume around.6 grams of dietary protein for each pound of body weight, the American Dietetic Association encourages.
Fat
Dietary fat is essential for athletes, as it promotes your body’s production of essential hormones and is the chief fuel source made use of for long training sessions. Athletes who drop their dietary fat consumption below 15 percent are at risk of harming efficiency, the Colorado State University Extension reports. Limit your consumption of filled and trans fats, which could increase your cardiovascular disease threat. Sources of ‘good’ monounsaturated and polyunsaturated fats include almonds, soybeans, additional virgin olive oil and fatty fish.
Calories
Adequate calories will certainly guarantee that you preserve a healthy body weight and muscle mass in the face of intense training. Rowers who regularly train at a high level should consume around 20 calories per pound of body weight. Nevertheless, advanced rowers who’ve become more reliable in their strategy burn less calories and have lower caloric requirements than novices, the American Dietetic Association states.
