Fueling for Rowers: Before, During, and After Your Session
Rowing is one of the most physically demanding sports, combining strength and endurance in long, intense efforts. Getting your nutrition right isn’t just about performance - it’s also key to recovery, muscle repair, and consistency in training.
🥯 Before the Session: Load Up on Carbohydrates
Before you hit the erg or the water, your body needs readily available energy, especially from carbohydrates. Rowing uses both aerobic and anaerobic energy systems, which rely heavily on glycogen stored in your muscles. Eating a small, easy-to-digest meal 1–3 hours prior can help sustain intense efforts.
Good options include:
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Toast or bagels with nut butter and/or jam
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Bananas or fruit
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Yogurt or smoothies
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Low-fiber cereal or rice cakes
Almost all sources agree that carbs are king before exercise because they fuel working muscles and help delay fatigue.
Hydration matters too — drink water in the hours before you train to optimize performance.
💦 During Training: Sip, Don’t Skip
For longer sessions (especially over an hour), fueling during exercise can keep energy levels up and delay fatigue. A common guideline is:
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30–60 grams of carbohydrates per hour
(from sports drinks, gels, fruit, or easily digested snacks)
Hydration remains essential. Water or a sports drink with electrolytes can help replace what you sweat out. The exact amount varies by heat, sweat rate, and intensity, but staying on top of fluids is crucial for performance and health.
🍽️ After Training: Recovery and Repair
Once you’re done, your body enters a prime window for recovery. The goals are to:
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Replenish depleted glycogen
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Support muscle repair with protein
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Rehydrate with fluids and electrolytes
A commonly-recommended post-training macronutrient goal is a 3:1 or 4:1 ratio of carbohydrates to protein (meaning more carbs than protein).
🥛 Chocolate Milk as a Recovery Drink
One of the simplest, most effective recovery drinks you can reach for is chocolate milk - and it’s backed by research:
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It naturally delivers a strong carb-to-protein ratio (~4:1), helping muscles refill glycogen and kick-start repair.
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It’s a liquid, so it hydrates while you refuel.
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It provides electrolytes like potassium and sodium — especially useful after sweating.
- It's affordable
Sports nutrition articles and athlete guides consistently highlight chocolate milk as a practical, real-food recovery option that compares favorably to commercial sports drinks or shakes.
How to use it:
Drink about 12–16 oz (350–500 ml) of low-fat chocolate milk within 30–60 minutes of finishing your session, especially on intense training days.
🧠 Quick Tips for Rowers
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Experiment with timing and foods. Not every stomach handles the same thing before or during training.
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If you’re training multiple times a day, start recovery as soon as possible to be ready for the next session.
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Include whole meals with lean proteins, fruits and vegetables later in your day to further support adaptation and health.
With consistent fueling before, smart energy support during, and effective recovery afterward (including a simple glass of chocolate milk!) you’ll give your body what it needs to perform and adapt. 💪
