Introduction

Rowing is a very demanding sport that needs vast amounts of energy and endurance, combined with good upper body strength. It is aerobic and relies on precise co-ordination (especially if team rowing) and great cardiovascular ability. Muscles are under constant strain, and most rowers will therefore benefit from being of muscular build with low body fat levels. Dehydration whilst rowing is likely, and is due to excessive perspiration from intense activity - particularly in hotter weather. Many joints take strain during rowing and thus increases the risk of osteo-arthritis later in life. Your back is put under continual strain, and the occurrence of muscular back pain is common and the risk of lower back injury is high.

Exercise Goals

In addition to improving skills for this sport with an experienced coach, rowers may wish to boost their endurance, increase strength and encourage fat loss - or gain weight by building lean muscles (see exercise goals section).

Diet

Rowers generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to 'carbohydrate load' a day or so before a competition - to ensure that the body's energy stores are at maximum levels. It is also important to allow plenty of time for meals to digest before rowing.
Carbohydrate for energy - (60% of total calories):

• potatoes
• whole grain pasta
• brown rice
• wholemeal breads
• fruit.

Protein - for muscle repair - (0.6grams to 0.7 per pound of lean bodyweight per day):

• lean meat
• fish
• poultry
• eggs
• legumes
• nuts
• cottage cheese

Essential fats for joint protection and co-ordination

• oily fish
• nuts
• seeds

Water to replace lost fluids through perspiration

• 2 litres per day

Eat every 2 to 3 hours so that you are having 5 to 6 small meals throughout the day. Always use good quality meal replacements if necessary - but for up to 3 of these meals per day only.See the basic nutritionsection for more information.

Supplementation

General suggestions for rowers include:

• Carbohydrate supplements such as drinks or bars, for energy and carb-loading. Use as needed, both before and after practice or heats.
• Fluid replacement drinks will help to prevent dehydration and improve endurance. Use before during and after practice or heats.
• Protein supplements will aid muscle repair, growth and strength. Use to top-up carbohydrate rich meals with protein.
• Creatine monohydrate will enable more explosive bouts of energy. Take 3grams to 10grams per day (see below). After 8 weeks stop for 4 weeks and then recommence the cycle.
• HMB helps to prevent muscle wastage due to continual usage, and has been shown to increase strength (particularly if combined with creatine). Take at least 1gram 3 times per day (1 dose should be immediately after exercise).
• Phosphate supplements will reduce lactic acid in the muscle and can help an ultra-endurance athlete keep going a little longer.
• A hi-potency multivitamin and mineral supplement will boost levels of nutrients, especially iron and the B-vitamins, which affect energy levels (see vitamins and minerals). Take 1 to 2 per day.
• Multiminerals or magnesium will help to relax muscles after rowing. Take 1 to 2 per day or 300mg to 500mg of magnesium per day.
• Glucosamine sulphate will assist knee, shoulder and elbow joint protection. Take 1,500mg per day.
• Devils claw will help to control inflammation caused by repetitive use of isolated muscles and joints. It may also help to control back pain. Take 500mg 3 times per day.
• Antioxidant formula will protect against free radicals generated during long periods of aerobic exercise. Take 1 to 2 capsules per day.

Other supplements

There are many other supplements that can help a rower, depending on the requirements of the individual. See the following sections for your personal needs and goals:

Drug Testing Information

None of the above mentioned supplements will cause a positive drug test. Professionals do need to avoid the following:

• Bitter Orange (Citrus auruntium)
• Sida cordifolia
• Androstenodione or Andro (not legally available for OTC sale in the UK).
• Ephedrine or Ephedra (not legally available for OTC sale in the UK).
• Thermogenic / Energy products containing any of the above.

Other useful Information:

Injuries such as pulled muscles and strains are quite common in rowers - particularly when training hard for an important event or competition. It is important that correct and thorough warming up / cooling down and stretching procedures and techniques are used.

Some muscles may go into spasm after heavy use, and manipulative massage with various aromatherapy oils (marjoram, eucalyptus and lavender) can be helpful, as may arnica, applied topically as a massage, ointment or balm.

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.