Effect of Diet on Perfomance
The effect of diet on performance is significant, therefore it is important to know what to eat and when to eat it. Good eating habits and a diet that supplies the right nutrients to support your level of energy expenditure will ensure that performance is optimised.
Along with your diet, appropriate hydration and rest will affect your ability to perform and this is crucial to getting the results you want.
The OCRC coaches guide the rowers' nutrition, hydration and recovery while at away events to ensure a well balanced diet for the ability to perform well. The rowers should ensure that their rowing season food choices are complementary to this.
The following information is general advice. However, if you have special needs, such as diabetes or if you lose weight, or seem exceptionally tired, then you may need to consult a dietitian or your doctor.
The following article 'Rowing - Eating For Your Sport' provides a good overview of the nutritional requirements for a school aged rower.
www.nestle.co.nz/asset-library/documents/nutrition%20advice%20sheets/rowing%20-%20lucy%20strack.pdf
Along with your diet, appropriate hydration and rest will affect your ability to perform and this is crucial to getting the results you want.
The OCRC coaches guide the rowers' nutrition, hydration and recovery while at away events to ensure a well balanced diet for the ability to perform well. The rowers should ensure that their rowing season food choices are complementary to this.
The following information is general advice. However, if you have special needs, such as diabetes or if you lose weight, or seem exceptionally tired, then you may need to consult a dietitian or your doctor.
The following article 'Rowing - Eating For Your Sport' provides a good overview of the nutritional requirements for a school aged rower.
www.nestle.co.nz/asset-library/documents/nutrition%20advice%20sheets/rowing%20-%20lucy%20strack.pdf
Key Nutrition Messages from Rowing NZ Nutritionist - Christel Dunshea-Mooij
Christel Dunshea-Mooij is a Nutritionist with High Perfomance Sport New Zealand providing nutrition advice and expertise to Rowing New Zealand. Onslow College rowers have been fortunate to have Christel give a very informative nutrition talk at a past regatta and she was recently a guest speaker at a coaches conference at the WRC. The following notes are her key messages:
Ensure your energy needs are met - This is about ensuring that you consume enough calories for the energy expenditure you do as a rower and to eat according to the work you are doing. Hence if you work more, then eat more. Additionally, just as important is the nutritional timing so that you eat at the right times to ensure performance is optimised. Christel classifies carbohydrates as either 'fast burning' foods or 'slow burning foods'. Both have their place in the diet but the right food at the right time is important to the energy expenditure of the athlete.
E.g. If preparing for a race and eating 2-3 hours beforehand, then eating wholemeal bread, weetbix or oats will burn slowly ensuring enough energy to get you through the race as opposed to eating white bread or cornflakes which will burn fast and leave you unable to finish the race competitively. If you have a quick turn around between races, then you might need a fast burning food to eat between races such as a white bread jam sandwich, banana or 3 jet planes in order to provide fast burning fuel to quickly replenish your energy reserves.
Eat foods that rot - Foods that readily rot are generally fresh 'whole' foods and have better nutritional value than processed foods which might contain preservatives to provide a longer shelf life.
E.g. Fresh fruit and vegetables readily rot compared to a McDonalds hamburger, whole meal bread will rot faster than white bread.
Eat whole grains, fruit and vegetables and eat less fatty, salty and sugary foods.
Eat a variety of foods - Aim to eat 24 plus different foods per day! Complimentary to this is the NZ Nutrition Foundation's campaign which encourages us to eat 5+ a day. Apparently, if everyone in NZ managed to do this, then there would be 10,000 less deaths per year associated to eating related diseases.
An example of how a training day could be broken down into the 24+ different foods are as follows:
Be aware of challenges - This refers to foods that could be high in fat, salt or sugar and the effect of consuming these foods that would require exercise to negate the effect of having eaten that food.
E.g. Consuming a 50g bag of chippies typically contains 18g of fat and that would require 7000 steps to neutralise the effect of having eaten them.
Chippies and chocolate have high fat content and you need to use more energy to store the fat. Energy that could be put to better use in making your boat go fast.
Hydrate - Keep a water bottle with you throughout your training. Always start training and competition hydrated. Dehydration affects performance. It causes muscle fatigue and brain fatigue. Increase fluids with more intense sessions and in warmer weather.
No need for supplements - Eating a well balanced diet will provide all of your nutrient needs without the use of supplements. There are many supplements marketed to athletes as helping to improve performance, recovery or muscle development, but many contain prohibited substances. Drug Free Sport NZ advocates the message 'Don't risk your career on a supplement'. College sport is now being targeted in the drug testing programme of Drug Free Sport NZ, commencing with college rugby.
The Maadi Cup regatta is next.
- Ensure your energy needs are met
- Eat foods that rot
- Eat a variety of foods
- Be aware of challenges
- Hydrate
- No need for supplements
- Little changes could make a big difference
Ensure your energy needs are met - This is about ensuring that you consume enough calories for the energy expenditure you do as a rower and to eat according to the work you are doing. Hence if you work more, then eat more. Additionally, just as important is the nutritional timing so that you eat at the right times to ensure performance is optimised. Christel classifies carbohydrates as either 'fast burning' foods or 'slow burning foods'. Both have their place in the diet but the right food at the right time is important to the energy expenditure of the athlete.
E.g. If preparing for a race and eating 2-3 hours beforehand, then eating wholemeal bread, weetbix or oats will burn slowly ensuring enough energy to get you through the race as opposed to eating white bread or cornflakes which will burn fast and leave you unable to finish the race competitively. If you have a quick turn around between races, then you might need a fast burning food to eat between races such as a white bread jam sandwich, banana or 3 jet planes in order to provide fast burning fuel to quickly replenish your energy reserves.
Eat foods that rot - Foods that readily rot are generally fresh 'whole' foods and have better nutritional value than processed foods which might contain preservatives to provide a longer shelf life.
E.g. Fresh fruit and vegetables readily rot compared to a McDonalds hamburger, whole meal bread will rot faster than white bread.
Eat whole grains, fruit and vegetables and eat less fatty, salty and sugary foods.
Eat a variety of foods - Aim to eat 24 plus different foods per day! Complimentary to this is the NZ Nutrition Foundation's campaign which encourages us to eat 5+ a day. Apparently, if everyone in NZ managed to do this, then there would be 10,000 less deaths per year associated to eating related diseases.
An example of how a training day could be broken down into the 24+ different foods are as follows:
- Early breakfast - porridge with berries, milk and nuts = 4
- Post training second breakfast - toast, egg, apple = 3
- Morning tea - fruit, bliss ball = 2
- Lunch - sandwich or wrap with salad fillings and a protein = 7+
- Afternoon tea - yoghurt, fruit = 2
- Dinner = 7+
Be aware of challenges - This refers to foods that could be high in fat, salt or sugar and the effect of consuming these foods that would require exercise to negate the effect of having eaten that food.
E.g. Consuming a 50g bag of chippies typically contains 18g of fat and that would require 7000 steps to neutralise the effect of having eaten them.
Chippies and chocolate have high fat content and you need to use more energy to store the fat. Energy that could be put to better use in making your boat go fast.
Hydrate - Keep a water bottle with you throughout your training. Always start training and competition hydrated. Dehydration affects performance. It causes muscle fatigue and brain fatigue. Increase fluids with more intense sessions and in warmer weather.
No need for supplements - Eating a well balanced diet will provide all of your nutrient needs without the use of supplements. There are many supplements marketed to athletes as helping to improve performance, recovery or muscle development, but many contain prohibited substances. Drug Free Sport NZ advocates the message 'Don't risk your career on a supplement'. College sport is now being targeted in the drug testing programme of Drug Free Sport NZ, commencing with college rugby.
The Maadi Cup regatta is next.
Little changes could make a big difference!
Glycogen
'Food & Nutrition - Australasia' by Mark Wahlqvist
The athlete's most precious fuel is muscle glycogen (stored carbohydrate). It provides the energy for exercise, and is the key to endurance. Therefore, the recommended food and fluid intake for athletes is aimed at matching fuel requirements with an adequate carbohydrate intake and glycogen storage.
The sooner you can eat carbohydrates after exercise the better (preferably within 30 minutes), to replenish the glycogen stores used up in exercise.
During prolonged exercise or events, carbohydrates should continue to be ingested.
Inadequate replenishment over several days leads to a decline in performance, tiredness and the symptoms of ‘over-training’.
The American and Canadian Dietetic Associations recommend that during heavy training, carbohydrates should make up more than 50% of energy intake increasing to 60-70% immediately prior to competition events.
- Glycogen is best provided by starchy rather than sugary foods.
- The body's ability to form glycogen from food is greatest immediately after exercise.
The sooner you can eat carbohydrates after exercise the better (preferably within 30 minutes), to replenish the glycogen stores used up in exercise.
During prolonged exercise or events, carbohydrates should continue to be ingested.
Inadequate replenishment over several days leads to a decline in performance, tiredness and the symptoms of ‘over-training’.
The American and Canadian Dietetic Associations recommend that during heavy training, carbohydrates should make up more than 50% of energy intake increasing to 60-70% immediately prior to competition events.
Hydration
Guidelines from Wellington College Rowing Club Nutrition
Always start training and competition hydrated. Dehydration affects performance. It causes muscle fatigue and brain fatigue. Increase fluids with more intense sessions and in warmer weather.
See the Urine Colour Chart to see if you're sufficiently hydrated.
- Water should make up the majority of your total fluid intake throughout the day and around training sessions.
- Sports drinks provide electrolytes (salt) to replace those lost in sweat.
- Raro contains sugar (carbohydrate) and salt. Less salt than a sports drink but an economical alternative.
See the Urine Colour Chart to see if you're sufficiently hydrated.
Guidelines for Training Diet
'Food for Rowing' - Kings College Handbook
Have regular meals and always have a good breakfast. For an early training session, have cereals or toast and milk before leaving home, and take sandwiches for eating immediately afterwards.
Always keep fluid levels topped up. Little and often is the best way to maintain your fluid balance. If you feel thirsty, you are already dehydrated.
Take and drink 1-2 litres of water before, during and after training. It is not necessary to buy expensive ‘sports drinks’. If you wish you can make up your own as follows - to one litre of water, add 25g raro powder and a tiny pinch of salt. Keep your water bottle in the boat and drink at regular intervals.
Make sure that carbohydrates make up 50-70% of the energy ingested, in particular starchy foods (pasta, rice, potatoes, bread, cereals). For all meals, use the starchy food as the main item, and make it the largest serving on your plate.
There is usually no need to increase the amount of protein (meat, cheese, beans) in the diet, as most people in developed countries consume more than they require.
Avoid eating foods high in fat, especially saturated fats (most takeaways, butter, ice cream, chocolate, fried foods).
Limit eating sugary foods as a means of supplying energy.
Throughout the day, top up your main meals with high-carbohydrate snacks. The sandwich is the ideal model for a snack meal, so is cereal and milk.
Eat plenty of fresh fruit and vegetables, for the antioxidant vitamins (A, C and E) they contain, to help maintain health when the body is stressed by heavy and prolonged exercise.
Always keep fluid levels topped up. Little and often is the best way to maintain your fluid balance. If you feel thirsty, you are already dehydrated.
Take and drink 1-2 litres of water before, during and after training. It is not necessary to buy expensive ‘sports drinks’. If you wish you can make up your own as follows - to one litre of water, add 25g raro powder and a tiny pinch of salt. Keep your water bottle in the boat and drink at regular intervals.
Make sure that carbohydrates make up 50-70% of the energy ingested, in particular starchy foods (pasta, rice, potatoes, bread, cereals). For all meals, use the starchy food as the main item, and make it the largest serving on your plate.
There is usually no need to increase the amount of protein (meat, cheese, beans) in the diet, as most people in developed countries consume more than they require.
Avoid eating foods high in fat, especially saturated fats (most takeaways, butter, ice cream, chocolate, fried foods).
Limit eating sugary foods as a means of supplying energy.
Throughout the day, top up your main meals with high-carbohydrate snacks. The sandwich is the ideal model for a snack meal, so is cereal and milk.
Eat plenty of fresh fruit and vegetables, for the antioxidant vitamins (A, C and E) they contain, to help maintain health when the body is stressed by heavy and prolonged exercise.
Carbs / Proteins / Fats
Guidelines from Wellington College Rowing Club Nutrition
Carbohydrates
This is the main source of energy for muscles, body and brain. This needs to be stored in muscle before racing & training
and replenished after racing & training.
The type of carbohydrates you eat determines the speed at which energy is released into the bloodstream. For example oats are slow release and lollies are quick release.
When you have a 2km race you need food that gives you energy to last the distance. Lollies may give you energy for the start of the race but you need to have longer acting carbs on board to cover the distance. Glucose lollies like jet planes are only useful when you have a very quick turnaround between races and need to top up the energy stores in your bloodstream rapidly. Then your body relies on the release of the slower release carbs (eg the oats and yogurt you had for breakfast) for the second part of the race.
At the end of the race you need food that feeds and repairs the muscles.
Protein
This is needed for muscle growth and is vital for muscle repair. This is really important very soon after racing to enable the muscles to recover asap.
Fats
This is needed to protect and insulate the body and to store vitamins and minerals. We need some, but not too much.
This is the main source of energy for muscles, body and brain. This needs to be stored in muscle before racing & training
and replenished after racing & training.
The type of carbohydrates you eat determines the speed at which energy is released into the bloodstream. For example oats are slow release and lollies are quick release.
When you have a 2km race you need food that gives you energy to last the distance. Lollies may give you energy for the start of the race but you need to have longer acting carbs on board to cover the distance. Glucose lollies like jet planes are only useful when you have a very quick turnaround between races and need to top up the energy stores in your bloodstream rapidly. Then your body relies on the release of the slower release carbs (eg the oats and yogurt you had for breakfast) for the second part of the race.
At the end of the race you need food that feeds and repairs the muscles.
Protein
This is needed for muscle growth and is vital for muscle repair. This is really important very soon after racing to enable the muscles to recover asap.
Fats
This is needed to protect and insulate the body and to store vitamins and minerals. We need some, but not too much.
Carbohydrates |
Protein |
Fats |
|
|
|
Example Race Day Nutrition
Guidelines from Wellington College Rowing Club Nutrition
Race Timing |
Purpose |
Food Type |
Examples |
Breakfast 2 hours before race |
. |
Protein and carbs |
Muesli + yoghurt Porridge + milk/yogurt Bread + Peanut Butter Bread + Cottage Cheese Ham Sandwich |
Top up 1 hour before race if required |
. |
Carbs – foods that are rapidly digested |
Banana White bread with honey/jam Creamed rice |
Less than 30 mins between races |
. |
Carbs – foods that are rapidly digested from the gut- simple carbs. |
3 glucose lollies eg jet planes 1 low fibre sports bar eg Atkins bar 1 banana 3-4 dried dates ½ bottle of sports drink, raro or juice |
30-60 mins between races |
. |
Include more ‘real foods’ that are still easily digested |
2 slices white bread or pikelet with banana, honey or jam Handful of dried fruit Creamed rice and banana Low fibre, moderate protein cereal bar eg tasti protein bar |
1-2 hours between races |
Enough to recover and refuel without leaving you feeling uncomfortable. |
Small meal high in good quality carbs, moderate in protein and low in fat. |
Wholegrain bread or roll with salad and chicken/beef/lamb/ham/egg Pasta, rice or noodle dish with a low fat, moderate protein sauce Sushi or rice balls with soy sauce. Breakfast cereal plus banana and milk. |
More than 2 hours between races |
. |
as above |
as above |
Post-race recovery |
Feed your muscles within 30 mins of a race for optimal recovery |
Ideally in a 1:3 or 1:4 ratio of carbs/protein. |
Peanut butter sandwich Protein bar Chocolate milk |
Supplementary Food & Drinks at Camps and Regattas
While all food is supplied at camps and regattas, rowers can bring supplementary snacks if they wish.
Examples of acceptable snacks:
DO NOT bring any 'junk' food such as chippies and chocolate, etc.
While all food is supplied at camps and regattas, rowers can bring supplementary snacks if they wish.
Examples of acceptable snacks:
- Dried fruit
- Nuts
- Creamed Rice
- Sports drinks such as Powerade (not energy drinks)
- Sports bars – these can be very expensive
- Muesli bars - we would expect these to be the bars that are higher in protein and lower in sugar eg – mother earth nuts, tasti protein bars,
DO NOT bring any 'junk' food such as chippies and chocolate, etc.