In hot conditions athletes can require from 1 to 2 litres an average drink bottle is about. In any weather, proper fluid intake is vital to both performance and recovery. Department of Sports Nutrition. Australian Sports Commission. Australian Institute of Sport. Trent Stellingwerff, Ronald J. Tags Elite. Previous Article. Next Article.
The major regattas usually run for two days to a week with rowers often have only one race per day. At the week to week regattas rowers may race in up to three or four events meaning that there is little time for rest and recovery in between. Eating during competition can be difficult, when nerves and a busy schedule can take over! Practising competition eating during training sessions will help to identify food choices that will suit them best. Rowers need to be prepared with snacks as regatta courses can be some distance away from shops.
An Esky packed with plenty of fluids and snacks like cereal bars, fruit and sandwiches can be a handy way of keeping food cool and safe by the water.
Left to chance, recovery eating may take a back seat to loading the boat trailer, meetings, stretching, watching races or the trip back home or the team hotel. Handy recovery snacks that can be consumed simultaneously with these activities include sports drinks, liquid meal supplements e.
Sustagen Sport , fruit, sandwiches and cereal bars as quick options. A substantial meal should follow within hours of finishing for optimal recovery. This is especially important during a regatta that is held over a few days or during weeks of heavy training. If celebrating a victory, rowers need to ensure that nutrition recovery goals are met before drinking starts! Water: For workouts less than minutes, water is likely to meet your fluid and fuelling needs.
For workouts that are particularly sweaty i. Sport drinks: Sport drinks have more to offer than you may think. As you already know, the carbohydrate content of sport drinks can provide an essential source of glucose and help replenish glycogen stores and improve glucose availability to keep you going during your workouts. The electrolytes in sport drinks sodium and potassium help to replace lost electrolytes in sweat, and sodium may also enhance fluid absorption.
Fruit and yogurt. Before training: Make sure that body glycogen levels are high with a small carbohydrate snack within the hour before training. Drink clear liquids to keep body fluids high. Allow time for food to be digested before training:.
During training: Take on carbohydrates to maintain blood glucose levels and delay the onset of fatigue. This should be in the form of an energy drink like Gatorade. After training: This is the most important time to replace carbohydrates. Consume carbohydrates within two 2 hours after exercise, followed by a high carbohydrate meal after two hours, then at regular intervals thereafter.
Consuming protein also helps to speed recovery. Drink clear fluids as necessary. To boost glycogen stores, maintain a high carbohydrate intake during the taper period of training in the last few days before a major competition. Eating a high carbohydrate meal hours before competing improves performance by maintaining blood glucose levels.
The pre-competition meal should be high in carbohydrate and low in fat, protein and fiber so that it is easy to digest and not too bulky or filling. Do not try anything new before a competition, either in terms of food types or eating habits. Consume plenty of clear fluids along with the meal. Do not eat any foods rich in simple sugars in the hour before training or a race.
These eight points are an essential guideline to the nutrition needs of a competitive high school rower. Physical activity consumes vast amounts of our body's fluid stores!
The average fluid loss per hour of training:. How and when should you drink? Rowing competitions include lightweight and heavyweight categories. Crews are distinguished by the number of members in the boat singles, doubles, fours, and eights.
Most Hong Kong rowers are in the lightweight category. In the lightweight division, male athletes are not permitted to exceed For female athletes, the maximum individual weight is 59 kg with a crew average of 57 kg. Rowing places great demands on the both aerobic and anaerobic energy systems and requires great power and strength.
Rowing training involves skill, power, and endurance. Even though the competition only lasts 6 — 8 minutes, rowers need to train 4 — 6 hours each day. Rowing competition may last from few days to a week. Lightweight rowers must pass weigh-in two hours before competition. Rowers are muscular, tall and have long limbs. Lightweight rowers aim to keep low body fat level to maintain a good power-weight ratio. Rowers have very high energy and carbohydrate requirements to support training loads.
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