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GENERAL NUTRITION GUIDELINES Energy:


Carbohydrate: Protein: Fat:


Rowing is considered a relatively high–energy-expenditure sport. Recommended intake is between 5 and 7 g/kg/d. Recommended intake is between 1.2 and 1.7 g/kg/d.


Recommended intake is approximately 1.0 g/kg/d. Fat, in the form of heart-healthy fats, may be increased to meet high energy needs while training and decreased during the off - season.


COMMON NUTRITIONAL CONCERNS


Energy Intake Fatigue and lack of appetite may result in involuntary underconsumption of energy. Lightweight rowers may voluntarily restrict energy to make weight.


Making Weight Lightweight rowers who are genetically lean and biologically small can comfortably meet the requirements for lightweight rowing. Problems with disordered eating and eating disorders occur when extraordinary eff orts must be made to attain and maintain a low body weight. Voluntary dehydration may also be an issue. Learning to manage weight in the off -season is preferred to cutting weight in season. Dangerous weight-cutting practices and disordered eating are found in both male and female rowers.


Consumption of Foods with Low Nutrient Density Rowers have high energy needs, and both male and female heavyweight rowers quickly discover that they must eat a lot of food to maintain energy balance. High-fat, high-sugar snack foods and beverages can pro- vide the energy needed but not the nutrients.


Balancing Fluid Intake with Fluid Losses Dehydration is a daily concern. Rowers have water bottles in the boat during training, but they do not have access to them during long training pieces (approximately 30 to 45 minutes each). It is unlikely that rowers can maintain fl uid balance during training. T erefore, they should pay special attention to drinking suffi - ciently before and aſt er training.


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