1. NUTRITION 101: Nutrition for Rowers
Chelsea Leach, MS, RD, CSSD

2. Nutrition can make a good athlete Great
Sports Nutrition
What to eat
Nutrition Basics
Meal Timing
Hydration
Supplements
Nutrition can make a good athlete Great
or a great athlete Good.

3. What do I eat?
Real Food

7. You get OUT what you put IN
THIS or
THAT??
You get OUT what you put IN

8. Reading Food Labels Can’t pronounce … Leave on the shelf
Can pronounce, but not identify … Buy rarely
“Treats”
Can pronounce and identify, but many ingredients …
Buy sometimes
Small amounts okay
Intent of Slide:
Real foods will not come with a label listing multiple ingredients that are unpronounceable. Focus on the ingredients list (not just the nutrition facts panel) to help you identify and choose real foods the majority of the time.
Look at ingredient lists (not nec nutrition facts panels).
Can you pronounce all ingredients?
Can you identify what each ingredient is?
Can you picture each ingredient on your counter top as if you are going to make the product yourself?
Can’t pronounce = don’t buy ever (red light)
Can pronounce, but only pronounce = treat food, buy rarely (red light)
Can pronounce and identify = small amounts ok, buy sometimes (yellow light). This will include ingredients used to preserve freshness and texture (guar gum, soy lecithin)
Can pronounce, identify, and picture making yourself = good to go, can buy regularly (green light)
Can pronounce, identify, & few ingredients …
Buy regularly

9. Nutrition Basics
Macronutrients
Carbohydrates - ENERGY
Protein- RECOVERY
Fat – essential body functions
Function of each - not GOOD vs BAD
Tools for optimal performance/recovery

11. Recommended Eating Patterns for the General Population

12. Ideal Athletes Plate

13. How should an athlete eat?
Poorly Fueled Athlete
Forget about eating 3 meals/day….: Eat every 2-3 hours alternating meals and snacks
Appetite is better controlled- less likely to overeat
Less likely to store energy as fat
Muscles are stimulated to grow
Have the “energy” when your brain and tissues need it
= Better performance
Energy / Blood sugar starts to drop~2 hours after eating- even quicker with physical activity
Consequences of lower blood sugar include:
Decreased energy
Loss of concentration/focus  Can’t perform!
Increased appetite
Optimally Fueled Athlete

14. Nutrient Dense Carbohydrates
Examples:
Whole Grains
Dairy
Berries
Beets
Melons
Green Veggies
Kiwi Fruit
Carrots
Tomatoes
Potatoes
Prunes
Dates
Red Grapes
Garlic/Onions
Mushrooms
Pomegranates
Beans/Lentils

15. Carbohydrates Main fuel for your muscles and brain Needs:
Rigorous training: 50% of total cals
Light training or injured: less than above
Low carbs  “hit the wall”
Food sources include:
Grains- Pasta, pretzels, breads, cereals, tortillas, granola
Fruit- fresh or dried
Starchy veggies- potatoes, corn, peas

16. protein Less legs the Leaner! EXAMPLES: Beef Chicken Turkey Pork Lamb
Wild Game
Fish
Shellfish
Milk
Greek Yogurt
Eggs
Nuts
Nut Butters
Beans
Less legs the Leaner!

17. Protein
Building blocks for muscle, growth and development, & repair after hard training
Dietary protein- very important after exercise (at least 15 g)
Shoot for 25-30% of total calories
Food sources:
meat, fish, poultry, eggs, dairy, peanut butter, nuts, protein shakes, protein bars
*Eating more than the recommended amount of protein does not provide additional muscle enhancing benefits

18. Performance / healthy fat sources
Examples:
Avocados
Oils
Butter
Nuts
Nut Butters
Dairy
Coconut Milk
Salmon
Tuna
Mackerel
Herring
Sauces/Condiments
Use as a GARNISH

19. Dietary Fat - healthy fats found in foods
Fat is also critical for:
Organ protection
Hormone production
Hair growth, Nail health
Cell membranes
Absorption of FSV (Vit A, D, E, K)
“Good fats”: Fish, avocado, nuts (almonds, peanuts, pistachios), peanut butter, olive oil
Limit all dietary fats leading up to an event

20. …but what should those meals / snacks look like??
Protein Carb Fat Veg/Fruit

21. Your Demand: Crew
High Energy (Calories) Needs
Expenditure sport, requiring strength, power, and endurance
Lean
Demanding training- many hours
Long season- little down time between seasons + summer teams
Age: Young Adults = higher energy needs
Hydration: daily concern d/t accessibility during intense training
Establishing a nutrition and hydration plan that works best for YOU will set you apart from your competitors

22. Q. When are the most important times to fuel your body as an athlete??
Nutrient Timing
FOOD = FUEL
Q. When are the most important times to fuel your body as an athlete??
ALL OF THE ABOVE!!!!!
Before Practice
During Practice
After Practice
Breakfast

23. Why Breakfast? Skipping breakfast negatively impacts performance
GOALS:
BOOST metabolism
Replenish muscle fuel stores + Top off blood sugar
Rehydrate
Start strong
Skipping breakfast negatively impacts performance
Reduced time to fatigue- tired sooner
Increased rate of perceived exertion- everything feels harder
Mental acuity- inability to concentrate
Calories are back loaded- Higher body comp

24. Before Practice - Nutrient Timing
Morning Practice
< 1 hour before
Simple carbs
Liquid carbs may be best choice (Gatorade, low-fat liquid)
Toast with jelly
Banana
Afternoon Practice
3-4 hours before – full meal HIGH in Carbs
1-2 hours before- “top off” stores with high Carb snack
Leading up to an event: AVOID high Fat, high Fiber, and excess Protein

25. Before Practice - Hydration
Stay hydrated throughout the day!
Aim for ~20 oz fluid 1-2 hours BEFORE exercise
= 1-2 Nalgenes

26. During Practice FLUIDS: Maintain HYDRATION- 8 oz EVERY 15 mins
1 oz = 1 gulp
ENERGY: If Continuous exercise > 1 hr
15 g Carbs EVERY 15 MINUTES
5 honey stingers, Gatorade Chews
8 fl. oz. Gatorade
1 packet fruit snacks
10 gummy bears
½ banana
Carbohydrate delays fatigue- able to train harder and longer

27. After Practice - RECOVERY
GOALS
REFUEL energy (CARB)
REBUILD muscle (PROTEIN)
REHYDRATE (H2O)
WITHIN 30 MINUTES  Protein/Carb Snack
Ex: Recovery beverage OR chocolate milk, toast with banana & PB
1.5-2 hours later-  COMPLETE MEAL  CARBS + PRO + FAT

30. 20g of high quality protein
2:1 carb to protein ratio for optimal recovery
100% real milk
No artificial flavors, colors or preservatives

31. Example Day Time Example Food Items 5:20 am
PBJ, Small bowl cereal + lowfat milk; low fat yogurt + berries and granola. WATER
Practice
5:00-6:30a
WATER; diluted fruit juice or Sports drink in water bottle; dried fruit or sports chews
6:45 am
Bowl of oatmeal + fresh berries + nuts + glass fruit juice; Eggs + toast + fruit; Turkey bacon + eggs + waffle w/ PB; WATER
9:30-10 am
Fruit + string cheese; Trail mix; granola bar
12 pm
Turkey Deli sandwich on whole grain bread with avocado + cut veggies + piece of fruit + 8 oz chocolate milk
3 pm
Yogurt + raw almonds; Granola or Energy bar; String cheese + WG crackers + baby carrots; WATER
4:00-6:00pm
(more carbs if high intensity/duration)
6:15pm (after wts)
8 oz chocolate milk; Small bag of trail mix; banana and scoop peanut butter;
string cheese and apple
6-7 pm
4-6 oz Grilled or Broiled Lean Meat, 1 cup cooked or raw vegetables, 1 cup cooked grain (WG pasta, quinoa, brown rice). butter/cream/cheese. WATER

32. Portable snacks for athletes
Carbohydrates + protein + fat = same meal/snack
Provides fullness/satiety until next meal/snack
Prevents spikes (and crashes) in blood sugar – avoid cravings
Non-perishable
Perishable- need cooler
Fruit + string cheese or yogurt
Hard-boiled eggs + crackers
Guacamole packs + pretzels/crackers
1 cup of yogurt + granola bar or fruit
Drinkable yogurt smoothie
Cottage cheese + fruit or nuts
Spreadable cheese (Laughing cow) on crackers or fruit
Deli sandwich + cheese (make them with bagels to up the calories )
Hummus + fresh veggies or pretzels
Trail mix: 1-2 handfuls of dried fruit and nuts
Tuna Kit + whole grain crackers (Triscuits/Wheat thins)
Beef Jerky + fruit
PBJ sandwiches- bread, bagel, rice cakes
Bags of low fat granola or Kashi Go-Lean Crunch
Sports bars or Granola Bars
Ants on a log
Animal crackers + PB

33. hydration Take a Look! GOOD – keep it here, keep it clear (lemonade)
FAIR – Drink more fluids (Apple Juice)
POOR – See Medical Staff (Irish Stout)

34. Dehydration Symptoms:
Groggy & slow
Lose muscle tone
Overheated
Very hungry
2% body weight loss from sweat can decrease physical performance and mental concentration…
If 150 lb  147 (only a 3 lb loss)
***Restricting fluids to make weight is a dangerous practice that can impair performance and be harmful to your health***

35. Supplements SAFE? Certain supplements have more testing than others.
Be wary of outlandish claims
Difficult to know when purchasing what is NCAA banned or NSF certified- sales person just wants your money
EFFECTIVE?
If you are seeking that “edge” it can more than likely be achieved for free via hard work and proper nutrition
CONTAMINATED?
Could be dangerous for your health and cost you your eligibility
Run all supplements by the nutritionist BEFORE you spend the money- not the police

36. Performance nutrition: in a nut-shell …
Eat every 2.5 – 3 hours
Begin limiting protein/fat <3.5 hours before heavy activity
Carbs BEFORE practice/competition
Protein & carbs AFTER practice
Balanced meals throughout the rest day
Water all the time!
Become best friends with your back pack  - Pack those snacks!!