NUTRITION
Food For Thought ELITE WOMEN’S FOOD DIARIES
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Sarah Black Age: 24
National Squad: Canada Training after recent injury set-back
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he day is structured as two rowing-specific sessions in the morning (water, ergo) with weights and core stability in the afternoon. I’m a bit of a foodie so fuelling for this is great fun. Mornings, I always
have porridge: I love the stuff, it is easy, and sits well during training. In the afternoons meals will be planned around protein; fish, eggs, chops, chicken, or meatballs with good colourful veg and low-GI carbs. I aim to get 20g of protein in before, during and after weights. Sometimes I make my own protein shake with milk and fruit, adding skimmed milk powder and nuts. However, generally I use SIS REGO protein powder. Boiled eggs are a great protein-heavy snack.
ur training goes through a few, very different, cycles throughout the year, but nutrition is one important constant that allows me to
get the most out of each workout. We typically train two to three times every day all week, and usually one session on Sundays. It is crucial to get the proper recovery nutrition immediately after a session in order to be set up and ready for the next one, especially if it is less than two hours away. During the first half of training days I tend to get most of my calories through liquid shakes or smoothies. I find it’s an easy way to get enough, and I don’t have to spend a lot of time and energy actually eating and preparing (and cleaning up) food. I am no chef so my meals are typically simple, but big. I am also a big sleep-walker and if my body feels I am simply not getting enough food throughout the day I will actually get up and eat in my sleep in the
middle of the night (ask anyone who has roomed with me during a training camp or regatta!), so one way or another my body gets fed.
TYPICAL TRAINING DIET Pre-training Oatmeal During training fuel eLoad, Gu Post-training breakfast Dressed-up omelette and rye toast Grazing through the day Cliff/ Elevate-Me bars, peanut butter on anything, bananas, Greek yogurt, chocolate milk Dinner A meat dish (chicken/steak/ beef chili), pasta/rice and leafy salad Supplements My supplements often change with my bloodwork and train- ing phases. It’s always a safe bet that I’ll need to take an iron supplement though.
Guilty pleasure Salty potato chips
Any other interesting/funny little facts about your nutrition I will never eat cheese, I hate it. All cheese. I don’t know exactly why, but everything about it grosses me out.
TYPICAL TRAINING DIET Pre-training Porridge with bananas During training fuel: Water or squash with salt/SIS Super Hydro. I take a carb gel for long sessions Post-training breakfast Porridge with honey, berries, raisins, nuts and seeds sprinkled. Also a fresh fruit smoothie Lunch Grilled fish with veg, new potatoes and quinoa salad Grazing through the day Fruit and yoghurt or homemade smoothie, two crumpets, boiled eggs, flapjack and chocolate Dinner pork tenderloin stir fry with egg noodles
Supplements SIS REGO protein powder Guilty pleasure Chocolate. And gold top milk (it rarely makes it home from the shop!)
Vicki Meyer Laker Age: 26
National Squad: Great Britain Boat: Women’s Quad
ROW360 // Issue 001
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