Rowing

Sports such as rowing and canoeing require great strength endurance . This means that these sports are associated with maintaining high muscle efficiency for a significant period of time. In order to be able to maintain high muscle strength, athletes practicing rowing and canoeing are subjected to high-intensity training and must have very well-developed muscles. A good diet is very important for optimal muscle work.

Nutrition during training

The rowing training regime is usually very busy and involves two training sessions, six days a week. It includes both training in the water and on land. Due to the high intensity of training, the body's energy needs are quite large and require a special diet. This regimen is associated with a diet rich in both carbohydrates to meet energy needs and protein to develop muscle. In strength endurance sports, it is good to use protein sports supplements - 1g / kg body weight per day to get enough protein.

In sports that involve endurance strength, the following proportion is used:

• 55-60% carbohydrates - 10-13g / kg body weight per day
• 25% fat - 1.8-2g / kg body weight per day
• 17% protein - 2.5-2.8g / kg body weight per day
• total calories - 70-80Kcal / kg body weight per day

The diet of rowers should be varied and rich in vitamins and minerals. It is important to have a wide variety of foods in the diet of these athletes, including bread and cereals, fruits and vegetables, low-fat dairy products, lean meats, seafood and legumes. Due to the high energy consumption during training, it is advisable to increase the number of meals to achieve the required energy balance. Rowing athletes need to drink plenty of fluids, including milk and fruit juices. The drinking regime is extremely important for optimal hydration of the body and maintenance of electrolyte balance. During training, it is good for athletes to have a bottle of isotonic drink or water in the boat from which they can drink. This is especially true for the summer season.

Eating in the days before the race

During this period, the relative share of carbohydrates increases and the share of fat decreases. The composition of fats includes mainly those of vegetable origin, at the expense of those of animal origin. Of the animal fats, mainly easily digestible fats are given, such as: butter, poultry fats, etc. For five days before the competition, athletes are given extra vitamins and minerals.

Nutrition and reinforcements during the competition

As a rule, rowing competitions are in several parts throughout the day and this interferes with proper nutrition. That is why it is very important to distribute food properly throughout the day. It is good to eat light, fast-digesting food on the day of the competition, which does not burden the digestive system. Breakfast (1-2 hours before the competition) is recommended, including cereals, fruit, low-fat yogurt and toast. If there is lunch, it is light and may include: cereals, rice, fish, leafy vegetables and more. It is good if possible to eat less, more times during the day. It is important to consume enough fluids in the form of sports drinks and fruit juices.