Nutrition Tips for Regattas

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The two most important nutrition concepts to remember on regatta days are CARBOHYDRATE and HYDRATION.

Immediately after the race, rowers need foods that will provide carbohydrate instantly for rapid absorption into muscles, plus some protein to help this refueling and also help to repair damaged muscle tissue. It is important these foods are NOT high in fat, as this will slow the absorption of carbohydrate into the muscles.

Good choices are:

Milk

Low fat yoghurt

Sustagen Sport

Creamed rice

fresh fruit  

dried apricots, prunes, little packets of raisins or sultanas

fruit muesli bars and/or fruit bread or fruit buns or fruity muffins or scones

bagels or pikelets

Make sure there is plenty of carbohydrate and some protein in meals on race day. Meal size should be what is usual for each athlete.

Pre-race MEAL 1-3 hrs before warm up. Post-race MEAL within 1-2 hrs of finishing.

Bread (plain, pita, bagels or fruit bread)

Rice / pasta / noodles

Breakfast cereals

Protein; meats / chicken / fish / eggs / beans / chickpeas etc. dairy products

Fresh and dried fruit

Vegetables

These carbohydrate and protein foods need to be low in fat, so the fat does not fill you up before glycogen stores have been fully replenished. High fat foods will also slow digestion, possibly leading to abdominal discomfort (stitch) upon exercise.

Hydration

Make sure rowers are constantly hydrated, have a water bottle at ALL times. When it is hot, a sports drink (PowerAde, Replace, Mizone Rapid) will be helpful after races to replace fluid, carbohydrate and electrolytes, especially important towards the end of the day when fatigue is greater.

If races are close together, have small snacks immediately after the race, and drink nourishing fluids in between races. If there are big gaps between races, make sure to stay well hydrated all day, and plan when you are going to eat meals throughout the day. If possible find out race times the day before and plan your food and fluid before you leave home.

Rena Fausett Sports Dietitian October 2010

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