Nutrition:

http://andovercrew.com/nutrition/indexDiet.html
Many people are unaware of the benefits of milk let alone chocolate milk. Studies have been done separately on each milk and chocolate,
but never in combination. It wasnt until recently that scientists began to delve into the benefits of chocolate milk versus water or Gatorade
after a workout. Athletes such as Michael Phelps drew attention to this at the 2004 Olympics when he was seen to be drinking Carnation
chocolate drinks after swims. Studies now show that chocolate milk aids the body in recovery, most importantly the muscles. Depending on
what kind of chocolate milk you drink, depends on the amount of calories. Eight ounces of whole chocolate milk contains approximately
210 calories, reduced fat milk contains between 160-170 calories, and skim milk contains 160 calories approximately per eight ounces.
When comparing these different kinds of milk, its important to look into information regarding the type of milk used when mixing a
chocolate milk drink and its nutritional benefits. There are four types of dairy milk derived on the market: whole, 2%, 1%, and skim. But
there are also other types of milk that are non-dairy like soy milk, rice milk, and goats milk that is often fortified with the same ingredients
as regular cows milk.
It is extremely important to refuel after a workout, particularly within the first fifteen minutes after completing any form of physical
exercise. Rowing is considered as a strenuous activity and its depletes muscle energy. Chocolate milk is the ultimate recovery aid for
exhausted muscles. It is full of nutrients that help build up the muscles and prevent them from depleting. It also reduces the risk of muscle
damage when exercising through the essential amino acids found in the protein. These proteins work in harmony in order to repair and
restore muscle composition and allow the body to build leaner muscle in order to become healthier.

Training Food
You should expect your rower to be hungry, really hungry when they get off the water. Feeding them 120-240 calories within half an hour,
and then a similar amount every two hours until they go to bed will help them recover and be ready for the next day, both as a student and as
an athlete. A rowers diet is very similar to that of your average adolescent, with one critical exception: carbohydrates. Rowers need more
carbohydrates. The energy a rower uses primarily comes from carbohydrate stored in the muscles as glycogen. The carbohydrate level in
the muscle must be restored before the next practice in order for the athlete to recover and be ready to work hard again. If the
levels are not restored, the athlete remains fatigued and training is not effective. If the problem persists, they will not be able to race
well.

Important Consideration
Adequate Calories

Rowers must consume

enough food or Lean
Body Mass will be
sacrificed by the body
breaking down its own
protein (muscles, tissues)
for energy. This will
leave less of an engine
for rowing. Water is also
lost when tissue is broken
down
Adequate Carbohydrates ( 60 % of
total calories )
Athletes need to
maximize glycogen
(carbohydrate)
stores for competition and sustained training programs. To consistently
perform well in practice and races, rowers must constantly refill
glycogen-depleted muscles. It takes timeand timing to accomplish
refueling efficiently
Protein ( 15 - 20 % of total calories )
Extra protein may be unnecessary, but the RDA of protein is essential
for a well-balanced diet. Recent studies show a small amount of postexercise low-fat protein helps athletes recover from multiple workouts
and ongoing training more quickly. Some safe recommendations for
protein intake are as follows:
gms. of protein/ lb. body weight
Sedentary adult

0.4

Competitive Adult Athlete

0.6 - 0.9

Competitive growing athlete

0.9 - 1.0

Fats ( 20 - 25 %)
Some fat such as mono-saturated and
polyunsaturated fats are essential for a healthy,
active lifestyle. Omega-3 fatty acids are
particularly helpful for athletes.
Vegetarianism

Although it is possible to compete on an equal

level with non-vegetarian rowing competitors,
there are several key nutrition issues that must be
addressed.

Getting enough iron and Vitamin B12

Meeting calcium needs

Eating enough calories

The real issue, then, when looking at a rower's diet, is not what he or she eats on the day of the
race, but whether they are able to maintain glycogen in the muscle at an optimum level to support
their training regime for the days leading up to the competition. To support the high energy
requirements of one or two vigorous training sessions on a daily basis requires a diet which is high in carbohydrate; adequate in protein,
vitamins, minerals and fluids, and minimal in fat. Without attention to diet composition the rower runs the risk of gradually depleting
glycogen stores during each training session and never allowing the muscle to fully regain its potential supply. This situation not only makes
it difficult to obtain the greatest benefits from a training programme, it also means the athlete could enter the competition with glycogen
stores that are unable to sustain an all-out competitive effort. At a recent team selection process, for example, an oarswoman participated in
nutritional counselling, mainly because she was suffering from low energy and was unable to train at the level she wanted to. She thought
that her low energy level might be due to a diet lacking in iron.
Analysis, however, showed that, while her iron intake was fine, only 36% of her daily calories came from carbohydrate - well below the
recommended 60% level. In reality, she was not eating enough carbohydrate foods to provide the necessary glycogen levels to support her
training. Her goal was to change her diet to maximise her training and competitive efforts.
credits: Sunny Blende M.S. nutritionist; Marjorie T Hagerman

Sample Menu
Breakfast

Cereal, toast, bagels

Fruit and fruit juices

Eggs (boiled or poached are prepared without added

fat ); limit to 3 to 5 per week

Lean ham - no more than twice per week (no bacon or

sausage)

Low fat yoghurt or soft cheese

Skimmed or semi-skimmed milk

Lunch and Dinner

Low fat soup

Salads with low fat or vingerette dressings

Vegetables of all kinds

Lean meat, fish, poultry; skinless and steamed or roasted rather than deep-fried

Peanut butter (in limited amounts)

Bread/rolls/bagels

Fresh or tinned fruit in unsweetened juice

Low-fat frozen yogurt, sorbet (other desserts limited to 2 to 3 times per week only)

Skimmed or semi-skimmed milk

Jam or peanut butter sandwiches

Fresh or dried fruits and fruit juices

Fig bars, oatmeal cookies

Ice lollies, low-fat fruit yogurt, power bars

Snacks

Athletes often wonder about the wisdom of including sweets as a part of their high
carbohydrate training diet. From a standpoint of glycogen replacement, in the first 24 hours following an event, carbohydrate from simple
sugars has a slight edge over starch carbohydrate in replenishing muscle glycogen. However, during the following 48 hours, starch
carbohydrate is preferable for optimal glycogen stores. The practical suggestion is to include a mixture of carbohydrates, with concentrated
sweet foodstuffs (biscuits, sweets, cakes, sweet desserts) eaten only in limited amounts, since they are also frequently high in fat and don't
come packaged with as many other valuable vitamins and minerals (folic acid and iron, for example) as do carbohydrates from grains, fruits,
vegetables and legumes.

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Pre-race / Workout food

Goals

Fuel muscles with stored glycogen

Settle your stomach- absorb gastric juices

Prevent hypoglycemia (low blood sugar) with accompanying symptoms of lightheadedness, blurred vision, indecisiveness,
bonking

Psychological - Winning edge and having fun!

How to Calculate Amount of Carbohydrate Intake (CHO)

0.5 to 2 gms. CHO/lb.. of body weight, consumed 1-4 hours before exercise

130 lbs
1 bagel

150 lbs
30 gms

1 T jelly
8 oz. drink

1 bagel
12

2 T jelly

17

8 oz. drink

180 lbs
30 gms

1.5 bagels
24

2 T jelly

17

8 oz. drink

40 gms
24
17

Total

59 gms

Total

71 gms

Total

81 gms

Calculated

65 gms

Calculated

75 gms

Calculated

90 gms

(above example is 0.5 gm. carbohydrate per lb. of body weight eaten 1 hour before a workout. If the last meal is two hours before training,
then the rower would need 1 gm. CHO/lb. of body weight, etc.) Note: T = tablespoon

Guidelines

Allow adequate time for food to digest.

Large Meal- 4-6 hours.

Liquid Meal- 1-2 hours.

Small Meal- 2-3 hours.

Snack or Sports Drink- 1 hour.

Allow more time for digestion as intensity of exercise increases because muscles require more blood during intense exercise. As
blood leaves the stomach to go to the muscles, digestion slows down.

Avoid sugared foods from 1 hour before exercise up to 5-10 minutes. This avoids a blood sugar spike followed by a plunge due
to the release of insulin which prevents fats being released from cells and available for energy. This uses up glycogen even
quicker! The last 5-10 minutes is too short a time for insulin to be secreted and secretion is turned off during exercise

Eat a high-carbohydrate diet daily so muscles will be fueled, especially if you have a jittery stomach and usually abstain from
pre-race meals. Rowers can still perform well under these circumstances.

Eat familiar foods before a race, experiment in practice.

Hydrate -- the day before and an hour before. Longer races benefit from electrolytes.

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During the Race Workout

Goals : Hydration
How to Implement

Races (or training) under 1 hour - water only

o

Higher intensity = more dehydrated

Higher the heat = more water loss, however the body can be trained to conserve electrolytes in the heat

Training over 1 hour - beverage with carbohydrate

o

1 gm. Carbohydrate (4 calories) per minute of exercise.

6% glucose such as Gatorade, Powerade, Accelerade. Be careful with fruit juices. The fructose in fruit juices can
cause gastric upset, but helps absorption of CHO after 2-3 hours of continuous exercise.

GU has 100 calories per packet. This would work every 25-30 min. WITH WATER.

READ LABELS of sports drinks and food!

Guidelines

Important thing may not be how much you drink, but how quickly the drink can be absorbed.

Cold drinks leave the stomach quickly and are absorbed faster.

Large volumes leave stomach quickly but may not be tolerated well.

Above 75% intensity of effort, harder for body to absorb liquids.

Sports drinks (with CHO) help to maintain blood sugar and stamina, therefore allowing exercise to go on longer. Glucose aids
absorption

Electrolytes help absorption and keep sodium (salts) in the body in balance. They may also keep an athlete thirsty and drinking
longer.

60 calories every 15 minutes. (EX. 1 packet GU=100 cal. or 25gms.CHO)

Remember, a gram of carbohydrates a minute. The maximum amount of carbohydrate calories that can be absorbed is 250 calories an hour
(in an elite male athlete).

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Post Race / Workout Food

Goals : *Refueling should begin as soon as possible after a training/racing
session.*

The ability of muscle to replace glycogen is greatest in the first 30 minutes following exercise.

Within 5-10 minutes is even better to keep energy levels high.

How to Implement

Type of Carbohydrate - Simple and complex (refined and unrefined) carbohydrates are equally effective in glycogen repletion,
but complex unrefined have added benefits of fiber, vitamins, minerals and decreased fat. See Glycemic Index Chart.

How Much Carbohydrate (CHO):

o

TARGET: 0.5 gms. of CHO/lb. of body weight within the first 2 hours

Repeat 2 hours later.

150 lb. x 0.5 gms. CHO = 75 gms. CHO (1gm.= 4 calories)

75 grams = 300 calories of carbohydrates

Guidelines

Muscles can store 2 times the amount of CHO within the first 30 minutes

Energy Bar with < 30% fat and water or Sports Recovery Drinks. A small amount of protein may help speed recovery even
more. The ratio is 1:4, Protein to Carbohydrates

Easy workouts don't require this much CHO since glycogen is not depleted. If the workout is less than one hour and the rower
starts out fully carbo-loaded, he or she may not be very depleted

Low Glycemic Index and complex carbohydrate foods are better consumed before a race.

High Glycemic Index (GI) and simple carbohydrate foods are better consumed after a race. These food have a role in post
-exercise recovery by maximising glycogen resynthesis

High GI food -- watermelon, jelly bean or jelly snakes

Back to Jump

Pre-race Rest and Carbohydrate-loading

Trained muscles can store more glycogen than untrained ones and they use less glycogen
during rowing than untrained muscles. Training teaches muscles to use a higher percentage
of fat as fuel. Diet manipulation, along with the right workout, can almost double the
amount of glycogen in skeletal muscles. This works best on fit rowers.

Goals :
To rest the muscles by cutting back on exercise and to supersaturate them with
carbohydrates in anticipation of competition and racing.
Guidelines

Loading improves endurance, not speed

Be careful - for every molecule of glycogen stored, three molecules of water are needed. Extra water can be used for hydration,
but has a sluggish feeling effect on muscles.

Loading involves tapering off exercise coupled with a 50-60% carbohydrate diet that is increased to 70%. It is hard to eat that
much!

Eat carbohydrates that are familiar and be careful not to fat-load.

Wholesome, fiber-rich carbohydrates will keep your system regular.

Drink extra fluids to hydrate your body while limiting dehydrating fluids such as caffeine-containing beverages. Remember,
extra carbohydrates need extra water.

7 - Day Plan for Carbo-Loading before a Race (Race Day Saturday)

Day One (Sunday)

High Carbohydrate, Adequate Protein

Don't skip meals

Day Two (Monday)

High Carbohydrate, Adequate Protein

Don't skip meals

Day Three (Tuesday)

High Carbohydrate, Moderate-plus Protein

Don't skip meals

Day Four (Wednesday)

Very high Carbohydrate, Adequate Protein

Don't skip meals

Day Five (Thursday)

Very high Carbohydrate, Adequate Protein

Last day for practice

Day Six (Friday)

All day eat lots of starch (snacks)

High calories, high Carbohydrate, low Fat

Drink plenty of fluids

Day Seven RACE DAY

Eat pre-race food according to race schedule allowing time to digest

1. Many people are unaware of of the benefits of chocolate milk, however

studies have proven that it aides the body in recovery, most
importantly the muscles.
2. Chocolate milk reduces the the risk of muscle damage when
exercising.
3. Rowers diet is very similar to that of your average adolescent, with one
critical exception: carbohydrates.
4. Rowers need to maximize glycogen storing for competition and
sustained training programs.
5. Protein isnt really that important unless you are trying to build a lot of
extra muscle.
6. Fats are good especially omega-3 fatty acids.
7. Vegetarianism can cause depleting glycogen stores during each
training session and never allowing the muscle to fully regain its
potential supply. the only concern is to make sure you are getting
enough protein and carbohydrates.

8. Simple sugars are often a common mistake of a high carb diet,

however carbs from simple sugars have a negative effect.
The main point of the Nutrition article is to explain in detail what to eat
before/during/after races or practice for rowing. It also explains how much
of each category you should be eating. In other words this article explains
how carbohydrates are very important for rowers as they need to
maximize their glycogen stores for competition and sustained training
programs. In order to perform efficiently and well during practice and
races this is very important. To better understand the article provides a
diagram showing a proper pyrmid of which food groups are most
important.
Logic
The key ideas we need to understand in this article are that diet has a
huge effect on rowing and what it takes. If people take the authors advice
and follow the basic diet guide lines they will most likely become healthier
but also make them more prepared rowers.
Evaluation:
1. Yes, the author clearly and in deapthly explains their point of view.
2. Yes the author is very accurate with their claims and uses scientific
evidence.
3. Yes they provide specific scientific evidence.
4. No the author stays on task and their point.
5. The article is very complex and to the point of the subject.
6. The article I straight to the point but also very detailed.
7. The text is very consistent.
8. The text is very significant and scientific.
9. The author just states facts based with scientific proof.