potatoes, broccoli, asparagus, Carbohydrates are basically spinach, as well as wheat and sugar, but they are more corn-derived flour (bread, “complex”. bagels, pasta, etc.) and sugar. Refined, “simple” sugar is But don’t be fooled as not all candy and has no nutritional carbs are alike. value. A diet high in refined White flour is a processed sugar will provide energy for food, which means that most very short bursts of activity, The of the nutrition has been re- moved from the original but not for something as long as a 1500 meter race. Healthy wheat product to make a ste- Sugar is a main ingredient rile but long-lasting “food in most fruit and sport drinks product.” White bread is including Gatorade, usually Rower nutritionally valueless and disguised as high fructose should be avoided in favor of corn syrup. An endurance athlete needs wheat or whole grain breads. Gatorade is good during enough carbohydrates to sus- All processed foods should workouts lasting more than tain energy during long wor- be avoided, as they are likely 90 minutes, such as long kouts and enough protein to to contain preservatives or crew practices, but works build back fatigued muscles chemicals that satisfy appe- best when cut with water. after workouts. tite and taste buds, but leave Too much Gatorade can He should get an equal the body undernourished. cause an overload of sugar amount of each protein and Put simply, if it can sit on a that will sap your energy and carbohydrates. The rower grocery store shelf for a year perhaps cause cramping. also needs to replace the fat without spoiling, it will sit in After a workout, Gatorade lost through long, intense your stomach for days with- can replenish vital electro- workouts. out digesting. lytes, but rowers would be There is not enough room in A perfect breakfast meal is better off with a tall glass of this packet to explain all of Old Fashioned Oatmeal (not milk chased with water to get the necessary components of quick!) with fruit. Make the protein into the sore muscles. a good diet, but a few simple oatmeal with milk and you When not working out, it is rules should aid common have a balanced breakfast best to drink large amounts of sense in choosing the right with protein and carbs for the water and avoid the extra foods in the right quantities. rest of your morning. calories and sugar from Gato- Carbohydrates rade (which are about the same as cola). This means vegetables like Good Carbs Bad Carbs Bagels White Bread Pasta (Preferably Wheat) Sugar Fig Newtons Candy Bars Veggies and Fruits (Bananas, Raisins, Apricots, etc.) Phony Fruit Juice/Tea Old Fashioned (not quick!) Oatmeal Chocolate Rice (Preferably brown, not processed) Fried foods Kashi Brand Pilaf and Cereal Protein but not all foods contain the from excessive exercise, it right amounts/kinds of pro- needs enough protein to re- Proteins are the building tein. An athlete should to eat place damaged tissue. blocks of muscle tissue. 0.7g of protein for every lb of Here are some good sources There are many different body weight each day. This of protein: egg whites, milk, kinds of proteins that are is a lot of protein, but when cottage cheese, yogurt, natu- available in almost all foods, your body is breaking down ral peanut butter, chicken, fish, beans, lean red meat, rowers using supplements strength, not body mass, lean pork. stick to basic protein shakes which slows the boat down It is best to get protein from such as MetRx, Isopure, or and reduces flexibility! a variety of sources every Complete Protein brands. Protein shakes and meals day, to ensure proper absorp- Supplements that claim to should also be consumed tion of nutrients. Time meals increase testosterone, crea- within thirty minutes after a to within 30 minutes of fi- tine, phosphogen, or oxygen workout has ended to ensure nishing your workouts to levels in the body are strong- proper absorption of nu- ensure proper absorption of ly discouraged. These sup- trients. This is also a good nutrients. This is important! plements will not help a row- time to have a post-workout Protein is also available in er as they are designed to aid stretch. Failure to use sup- many weight lifting supple- brief, explosive activity, such plements properly can result ments. However, one must as power lifting. in, at best, wasting your be very careful when choos- Most power-lifting supple- money and, at worst, injuring ing supplements, as each is ments will eventually result yourself permanently. ASK designed for very specific use in injury for the high-school A COACH BEFORE USING in conjunction with strict age athlete. Remember, row- SUPPLEMENTS. diets. It is recommended that ers lift weight to increase Fat stance (Crisco) is not digesti- ble; it sits in your stomach sources of important vita- mins. Fat comes in saturated and like Silly Putty until you Decaffeinated Green Tea is unsaturated forms. Saturated painfully expel it days later. a good source of antioxidant fat is not digestible and gets It is in everything from Phil- vitamins and aids with diges- jammed in your arteries. ly pretzels to McDonald’s tion. Drink it with oatmeal Unsaturated fat gets burned French Fries and many for breakfast, it works to off as energy as long as you breads, muffins, cakes, pies, eliminate any remaining junk are working hard enough and and store shelf bagels. Any- in your system. watching how much you eat. thing with a long shelf life is Take a basic multivitamin You will get enough fat in a suspect, especially breads and like Centrum every day after balanced diet to serve your sweets. a meal as insurance. needs without looking for Do not spend a lot of money more. People get too fat by on fancy vitamin packets; eating more calories (from you’ll only end up with very fat, sugar, and carbs) than they burn off in a day. Vitamins/ nutritious urine. Fat on your body is stored energy, but to use that energy Minerals Fiber you must push yourself to A well-balanced diet should Athletes eat a lot of food, exertion, usually more than provide a full day’s serving especially meat (except for 30 minutes with a heart rate of vitamins and minerals. you vegetarians). above 145. These elements do not pro- This is difficult for the body A good rower does not have vide energy directly but aid to digest, especially because more than 12 percent body in the body’s ability to func- efficient digestion takes place fat. If you can pinch a 1-inch tion, produce energy, elimi- during rest, a luxury many thick layer of fat on your nate waste, repair tissue, and athletes cannot afford. stomach, you probably have fight disease. To help your body digest too much fat on your body Try to incorporate vegeta- and to avoid feeling bloated and need to reconsider your bles, especially dark green and heavy from undigested diet and exercise routine. ones, into every meal. Fresh food sloshing around in your Also, stay away from trans- and dried fruits should be gut, try to add fiber to your fatty acids. These come from used as snacks in between diet. vegetable shortening, or hy- meals throughout the day. Fiber is available in beans, drogenated oils. Check all Milk, orange juice, potatoes, fruit (not fruit juice), vegeta- ingredient labels for this om- and broccoli are some of the bles (especially raw), oat- nipresent danger. This sub- best and most common meal, and fiber cereals like Typically, the stomach takes At dinner, if you can fit it on All-Bran. fifteen minutes to tell the the plate, good; but make it Fiber supplements are avail- brain that it is full. In this your only serving and you able in many forms, includ- time lapse, many people con- will be okay. ing tasty citrus-flavored tinue eating to satisfy crav- Dessert? Think small. No drinks. These are good to ings that have already been more huge bowls of ice take when you have overea- satisfied. Some even throw cream or giant slices of chee- ten (especially during holi- up afterwards. secake. These fatty foods days or at parties) or if you Furthermore, many foods slow digestion (as will alco- feel full all day and you don’t (such as pasta, rice, bagels, hol during or after a meal) know why. Chemical laxa- etc.) expand in the stomach. while at the same time heap- tives can be habit forming This can cause painful ing empty calories on an oth- and harmful to the body over cramping and improper di- erwise balanced meal. time. These should be gestion as well as stretching Caffeinated coffee will aid avoided if possible. Getting of the stomach. digestion, but is habit- sufficient fiber will keep the When an athlete’s stomach forming and ultimately bad athlete’s metabolism effi- is stretched, he or she is like- for your brain and body; cient. ly to feel hungry until it green tea is better. shrinks to normal size. This Athletes should spread their Eating Habits feeling is annoying and unne- cessary, and often contributes meals out throughout the day, eating small amounts about Hungry? Most athletes are. to a pattern of overeating: the every 45-90 minutes, depend- All the time. This is good, it more you eat, the more you ing on your calorie needs. usually means your metabol- want to keep eating. This will prevent binge eat- ism is very strong. However, To combat this problem, ing and keep your metabol- the body can only process so athletes must learn when ism operating at a constant much food at once. enough is enough. Limit speed, regulating your ener- This is why athletes must meals to a single serving, no gy. Here is an example of a avoid eating until they are matter how good the food good day’s eating. “stuffed”. This is called tastes. “binge eating”. An example of a healthy diet for one day 6:30 am Oatmeal made with 1% milk and fruit with green tea and orange juice 8:00 am Low fat yogurt and fresh fruit 9:30 am 5-7 baby carrots 11:00 am Sandwich with side of pasta/chicken/tuna salad and 8-16 oz of 1% milk 12:30 pm 8 oz of low fat cottage cheese with fruit or handful of trail mix (nuts & raisins) and fruit. 2:00 pm 3-5 fig Newtons or a Peanut Butter and Jelly sandwich with milk or 100% juice. 3:30 pm Drink 32 oz of Gatorade during practice. 5:00 pm 16 oz of 1% milk with balanced dinner small enough to fit on one plate. 7:30 pm 8 oz of 1% milk, some fruit to satisfy appetite if necessary. 9:00 pm Stretch and sleep Sleep the morning and will aid with muscle repair and glycogen experience proper muscle or bone growth. Eating should stop 90 mi- replacement. Exercise is tough on the nutes before bedtime. The Athletes should get at least body. Athletes need extra body does not digest food as 9 hours of sleep every night sleep to recover from this well when sleeping and you to allow the body to grow. physical trauma. If you are don’t need the energy when Sleep deprived athletes are sleepy during the day, asleep. likely to get sick and will not chances are that you need to Stretching before bed will sleep more at night. keep you from feeling sore in Liquids Get as much sleep as possi- ble and get give yourself an Losing/ Gain- Athletes need lots of water; at least a gallon every day. extra day after you feel re- covered to prevent relapse. ing Weight The body uses water for all of Ease your way back into A rower’s body weight its major functions, especially training. Avoid getting sick might be the difference be- digestion, and without proper at all costs. It is that impor- tween rowing in the varsity 8 hydration these processes tant. and rowing in the second 8. will slow or even stop alto- Injury is usually avoidable If a rower is too heavy, his gether. and is not very common with erg score will not be enough Gatorade is sufficient to re- rowing, a low-impact sport. to make up for the drag he hydrate an already dehy- All injuries are avoided by puts on the hull. drated athlete during intense proper stretching. This If a rower is too skinny, he workouts over 90 minutes. means fifteen minutes before might not be able to muscle Before races, practices, or and after each workout. the oar enough to be effective during your average day, Proper hydration also pre- in the boat. Rowers are often water should be your main vents torn muscles. Back and asked by their coaches to source of hydration. wrist injuries often result either bulk up or slim down, If you do not like the flavor, from bad technique, but are but they must do it carefully, try mixing it with Crystal sometimes due to problems otherwise they may suffer Light; a sweet but sugar-free, outside of the sport, including through improper nutrition or low-calorie flavor enhancer. scoliosis, arthritis, or simply a lack of energy. During workouts, drink a genetics Simply put, a calorie is a gulp of water or Gatorade Some of these problems can calorie is a calorie. Whatever about every 20 minutes. This be solved through chiroprac- you eat, you must use or it will keep you well hydrated tic care, physical therapy, will stay on your body. for the duration of your exer- acupuncture, or in the most Overweight rowers have to cise. extreme cases, surgery. reduce their calorie intake by If you wait until an hour has Surgery should always be limiting and carefully select- passed before you rehydrate, the last resort. Athletes find ing the foods they eat. This or until you are thirsty, you successful alternatives to means cutting out all excess will have lost the opportunity surgery all the time, particu- sugar (all sports drinks, soda, to replenish water, sugar, and larly with knee injuries. juice, candy, etc.) and shrink- electrolytes and will suffer by Whenever a doctor offers ing meals down to size (no “bonking” or, even worse, surgery as an option, it is best bigger than you can fit in passing out. to get at least two more opi- both hands). nions. Also, don’t overlook Also, dietary fat should be virtually eliminated (no grea- Illness and the possibilities of holistic methods, such as chiroprac- sy foods, whole milk prod- Injury tic, physical therapy, mas- ucts, fatty meat, etc.). This is extremely difficult for some Sickness is the athlete’s sage, and acupuncture. There are many schools of people to handle, as food has worst enemy. Getting sick become an addiction for for a week can ruin months of thought on healing; don’t jump to surgery unnecessari- them. training. Withdrawal from food ad- Generally, if you see signs ly. It cannot be reversed. Anytime you feel any ab- diction may take weeks and of sickness, reduce your wor- will be coupled with bizarre kout volume and intensity, normal pain, consult your coach and your school’s cravings, stomach pain, low and increase your rest time. energy, and sometimes severe Take a double-dose of vita- physical trainer. The earlier you begin treat- depression. min C, or try other popular However, as long as a per- cold remedies such as Zinc ing an injury, the less serious it will be. No high school son is getting the required (available in Zicam), Emer- 1500 to 2000 calories per day gen-C, or Airborne tablets. race is worth a lifetime of pain. from healthy, low-fat foods through small meals and tak- ing a multivitamin, most of same time are not pulling during the off season of lift- these symptoms can be re- strong erg times. ing weights and erging that duced. The best way for these guys will melt away during the Feeling hungry is mostly to gain weight is by eating Spring and turn to muscle. from the stomach shrinking right and lifting weights. All fit varsity rowers should when empty. An overeater Strength training for crew is a be able to see muscular defi- usually has a stomach high-repetition workout de- nition without flexing and stretched out of shape that signed to build strength while while properly hydrated. needs to be slowly deflated minimizing excess muscle This is a sign of healthy through proper dieting. weight. muscle tone and a low body The best way to deal with Thin rowers will benefit fat percentage. this is by drinking large from this program as much as amounts of water. This also helps with the oral fixation bigger rowers and should not try to gain “beach muscles” Some other associated with constant snacking. by heavy power lifting. Usually these rowers com- things to con- Food cravings are often the plain that they eat constantly sider result of improper nutrition, but do not grow. To this I Stretch well and stretch of- usually offset by a multivita- say, “You are what you eat.” ten. Do not eat foods that are min. If you have a craving, If you eat constantly, but cooked in grease. consider what nutritional you are only eating fruit roll- Always take a multivitamin. value that food has and ups and wimpy sandwiches, Don’t let yourself get sick. whether you have been meet- you will not gain weight. Don’t let yourself fall out of ing that value. To get big fast, the skinny shape. Never lose your moti- If not, try to satisfy that rower needs to binge eat, and vation. If you do, contact craving in the healthiest way to do it several times per day. your coach for a good pep possible. Whatever you do, The diet should be equally talk. don’t binge on greasy chee- high in protein and carbohy- Try to work out with a part- seburgers because you crave drates, but still low in fat. ner who is as motivated as protein. This rower should drink as you are. Always work to- Just eat some lean beef or much milk as he can stomach wards a goal. chicken to get the protein you and eat large bowls of pasta Never say never (even crave. If you are careful daily. though the word was used about what you eat, you will Pasta salad with canned about six times in this pack- not have trouble losing chicken or tuna and low fat et). Always remember what weight. mayonnaise is an excellent it feels like to lose, and you Most of the calories you lunch, washed down with two will never lose the desire to lose will be from your wor- big glasses of 1% milk. win. kouts at practice. Most im- For breakfast, eat 6 eggs, Crew can get you into col- portantly, ignore the scale but remove half the yolks. lege, but you must earn your and use the mirror instead. If Eat a bowl of oatmeal with it. college money through hard you look thinner, you proba- Carry around a bag of trail work all year round. This bly are. Gaining muscle mix (salted peanuts, raisins, gift will keep on giving weight is not bad if you are Craisins, and sunflower throughout your lifetime if losing fat weight in ex- seeds) and snack at least you are loyal and dedicated. change. every thirty minutes. You are not alone, but part Gaining weight for crew is Drink plenty of water to of a team. Talk to your important for guys that are digest this mess and you will teammates and coaches for too heavy to be coxswains be sure to gain ten pounds in encouragement and advice, or and too light to be effective no time. For someone who is to offer some of your own. lightweights, while at the truly skinny, it is perhaps Above all, STAY MOTI- better to get a layer of fat VATED!