Nutrition: Carbohydrates

by Marjorie T Hagerman

Practically speaking, how does one get the recommended 60% of total calorie intake as carbohydrate? Since a normal diet provides about 50-55% of calories as carbohydrate at best, food selection for a rower has to change to facilitate a good training diet. Foods supplying a high level of nutritious carbohydrate need to be increased; these include breads, cereals, pastas, fruits and vegetables, dried beans and peas and dairy products made from skimmed milk. Instead of the recommended four daily servings each from the high carbohydrate containing fruit/vegetable and bread/cereal groups, an athlete should have eight servings from each of these groups to continually replenish glycogen stores which are consumed during training efforts. Also, it's wise to have some of the fourteen weekly servings from the protein rich meat/fish/poultry/nut group provided by legumes - kidney beans, butter beans and soya beans, peas and dried peas, and lentils; these inexpensive foods not only provide a source of almost fat free protein, they are also high in carbohydrate.

Many rowers believe that eating toast and cereal for breakfast and a plate of spaghetti for dinner translates into a high carbohydrate diet but this is not necessarily so. Although grain products certainly are an important part of a high carbohydrate diet, one must also include generous amounts of fruits, fruit juices and vegetables, and at least two to three servings of low fat milk products daily. Remember, in order to keep the carbohydrate intake high, and the protein level adequate, the only expendable item in the diet is fat. In summary, a rower would want to plan his/her diet around the following foods:

Breakfast

• Cereal, toast, bagels
• Fruit and fruit juices, fruit smoothies
• Eggs (poached are prepared without added fat and are therefore preferred); limit to 3 to 5 per week
• Low fat yogurt or soft cheese
• Skim or low fat milk

Lunch and Dinner

• Low fat soup
• Salads with low fat or vingerette dressings
• Vegetables of all kinds (particularly beans)
• Lean meat, fish, poultry; skinless and steamed or roasted rather than deep-fried
• 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)
• Skim or low fat milk
• Granola bars, power bars
• PB&J sandwiches
• Fresh or dried fruits and fruit juices
• Fig bars, oatmeal cookies

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.

Courtesy of Concept2

Nutrition: Introduction

Nutrition

by Marjorie T Hagerman

A 2,000m race requires all-out effort for approximately six to eight minutes. If a rower goes into the race having followed a proper diet during the preparatory training period, there should be enough glycogen stored in the muscles and liver to support the demands of the anaerobic/aerobic effort required. It is not necessary for a rower to superload the muscles with glycogen as a marathon runner or Tour de France cyclist might do. A rower's goal on race day, with regard to diet, is to have enough glycogen stored in the working muscles to fuel less than ten minutes of intense exercise. During such an intense effort, a rower will expend approximately 25 to 35 calories per minute, depending on individual body size and rate of metabolism. When the diet is optimal in carbohydrate, the body's working muscles can store up to 300 to 400 grams of glycogen (1,200 to 1,600 calories) to have available as fuel during exercise. The liver will contain stores of an additional 100 grams of glycogen (400 calories) that can be converted to glucose to fuel the exercising muscles. Fat can be stored by the body in larger amounts, and can also be used to fuel energy demands, however, carrying excess body fat is usually detrimental to performance. Fat is also less efficient than carbohydrate at producing calories from the limited amount of oxygen available during flat-out exercise.

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.

Courtesy of Concept2

Narration of 1996 Olympic Victory

Xeno Muller shares his thoughts and gold medal strategy during this 1996 olympic 1x race.



Courtesy of YouTube

Coachability

Among the many personal characteristics college coaches look for in a rower (among them being an excellent teammate, maintaining a positive attitude, having a strong work ethic, etc.), "coachability" is always at or near the top of the list. One study (Gould, Dieffenbach, & Moffett, 2002) describe "coachable" athletes as "athletes that display an openness to learn and develop quickly in their respective sports.

In addition to this definition, being coachable is a choice. It is the decision to accept criticism, responsibility, and change. It is the decision to act selflessly and put the team ahead of yourself. It is the decision to respect the sport with an eagerness to learn more and develop into a better rower. It is the decision to seek trust through integrity, discipline, and reliability.

When you talk with a college coach, they will probably not come right out and ask you if you are coachable. But as they listen to your stories and experiences they will be learning more about you and your personality. Prepare yourselves in advance with truthful examples of coachability both as a rower and as not. Your personality inside the boat should be the same as outside.

To help you start thinking of examples, use the following list for direction.

1. Enthusiasm - love of rowing, eager to learn
2. Listening, Concentration and Focus - respect for teammates and coaches
3. Selflessness - your role in the boat and as a team-member
4. Accountability - look to self first for improvement
5. Consistency - reliability
6. Work Habits - committment, personal improvement
7. Discipline - self-control
8. Confidence - in preparation and NOT arrogance
9. Integrity - doing what is right when no one is looking

Pictures for Visualization

The following pictures are of the Cambridge and Oxford crews practicing for and racing in the Boat Race, the oldest and most popular rowing duel in the world. The pictures selected illustrate some excellent technique. Use them to help you visualize yourself as a rower. For more pictures or to watch the 2009 Boat Race on March 29th, go to http://www.theboatrace.org/.

Courtesy of TheBoatRace.org