You don’t have to look hard to find evidence that supports the relationship between what you eat and high-level performance in athletics. And I’m sorry to say, but there is no magic diet, no magic pill. There is just plain good nutrition. In addition to what you eat, you can get results from changing when you eat. Three meals a day may not be the best way to fuel your athletics. This post will help you figure out what to eat when, if you are in your off season or about to race, or anywhere in between. I will discuss what to look for when you are selecting your food (and liquids!), tips to figure out when to eat, and give you some examples of race day food, daily snack ideas and foods to avoid.
A rower’s diet, on average, should be comprised of 60% Carbohydrates, 20-25% Protein and 15-20% Fat. You want to maximize your glycogen stores (carbohydrates) for competition and sustained training programs….ever feel weak towards the end of a long workout? Some of that is due to the length of the workout, but most of it is probably because you didn’t feed your body before the workout to fuel you to the end. Small amounts of post-exercise, low-fat protein will help you recover from multiple workouts and on going training more quickly. As for Fat, choose omega-3s, mono- and polyunsaturated fats. Avoid saturated fats and cholesterol. Each of these are listed on any packaged food you buy in the supermarket.
CARBOHYDRATES –
There are two general forms of carbohydrates, and they are NOT the same! The first kind is called unrefined, or “simple carbs.” They are full of essential vitamins and minerals and not too many calories. Examples of unrefined carbohydrates include rice, grains, pasta, bagels, vegetables, fruits, bread, yogurt, cereal, bananas, apples and pita bread. I bet a few of those surprised you: yogurt?! Fruits?! Yes. You can get good, healthy energy (carbs) from fruit and vegetables! *An especially good tip for finding unrefined carbs is to look for whole-wheat flour, whole-grain bread, 100% whole grains, and items with high fiber (anything over 5g of fiber per serving).
The second kind of carbohydrate, and the one to avoid, is refined. When a carb is refined, it is stripped of its nutrients leaving only concentrated sugar and starch. And while this will temporarily give you energy, it is not a type of energy that stays in your body long-term and so you find yourself crashing, being hungry and unsatisfied sooner. Ever heard of a sugar high? That’s from refined sugars. Ever felt real sluggish after a large dessert? That’s the crash. And neither are good for sustained effort in successful athletics. Examples of refined carbohydrates to avoid are: candy, cake, jam, syrup, soft drinks (pop), white bread, egg noodles, doughnuts, buttered popcorn, sugar, HFCS or high fructose corn syrup and even some sports drinks! It is especially important to READ THE LABELS and avoid these simple sugars. My general rule of thumb: if I don’t know what it is, I don’t put it in my body.
So when should you consume all these carbohydrates? You want to replete your glycogen stores as soon as possible after a race or workout. Timing tips:
- Consume carbs 1-4 hours after each workout.
- Consume 0.5 grams of carbs per pound of body weight within 2 hours of your workout and again 2 hours later.
If you weigh 100lbs, that’s 50g
140 lbs = 70 g
160 lbs = 80g
180 lbs = 90g
200lbs = 100g (get the pattern?)
Examples of recovery foods with 30grams of carbs: 1 bagel, 2 slices of bread, pita bread, 1 cup cereal (remember: not sugar cereal), 2 pieces of fruit, 1 cup 100% fruit juice, 2 cups milk, 1 cup yogurt. So get to it and eat all your carbs!
PROTEINS-
A rower’s body cannot use more than 1 gram of protein per pound of body weight. Protein takes time for the body to break down into energy, so it is not a good pre-workout option. Protein is, however, a GREAT post-workout food. Protein helps to improve muscle recovery and can help boost your immune system.
But just like carbohydrates, there are good proteins and not-so good proteins. And that distinction is very closely tied to the fat content in the protein source. Examples of good proteins are: chicken, fish, turkey, soybeans and soy products like soy burgers and tofu, legumes (beans and lentils) certain yogurts, natural peanut butter, unsalted peanuts, eggs, low-fat milk, low-fat cottage cheese, shellfish and assorted unsalted nuts. Proteins to eat in moderation: cheese, lean beef, pork, veal. Proteins to avoid: full-fat milk and other dairy products, organ meats such as liver, fatty and marbled meats, spareribs, cold cuts, frankfurters, hotdogs and sausages, bacon, fried or breaded meats, like fried chicken.
A note on when to eat proteins: while post-workout is the best time to eat proteins, be sure you are consuming these proteins WITH A CARBOHYDRATE! The carbs help break down the protein and has been shown to enhance muscle recovery and performance.
Examples of combined protein and carb recovery foods (each approx 50g carb, 15g protein): 2 cups chocolate milk, 1 cup milk + 1 cup cereal, Banana with 1 cup low-fat yogurt, Peanut butter and honey sandwich (natural peanut butter and 2 slices bread).
FATS-
Fat is an essential source of fuel for endurance activity. However, too much of this good thing quickly turns bad. Too much fat can cause cramping. You want to limit high fat foods before and during exercise. Although make sure you have enough stored up so you don’t fatigue quickly.
Examples of good fats are those high in omega 3s, poly- and mono-unsaturated fats: avocados, olive oil, canola oil, margarine with no trans-fats, almonds.
Examples of fats to avoid: lard, bacon fat, gravy, cream sauce, nondairy creamers, cocoa butter, coconut, palm, cottonseed and palm-kernel oils, ANYTHING with the words hydrogenated or partially-hydrogenated like margarine and shortening.
FRUITS AND VEGETABLES-
But what about fruits and vegetables you ask? Fruits and especially vegetables are those magic foods that are full of vitamins and nutrients and are usually low in calories, and you can eat as many of these as you like! Because many fruits also have sugar (simple carbs), they are a good option when you have a sweet craving. And vegetables help fill up your plate and your belly.
While nearly all fruits and vegetables are great to eat, there are a few that come close to power foods. In general, choose bright orange and dark green. Examples of colorful fruits and vegetables: oranges, papaya, mango, peaches, spinach, kale, broccoli, bok choy, carrots and peppers. Have you ever cut into a head of iceberg lettuce and the inside leaves are nearly white? Think of those white leaves like slices of white bread: stripped of all nutrients. When choosing a salad, pick spinach or other dark leaves instead.
A dark vegetable and a bright fruit is a good indication of lots of vitamins and minerals. Your body needs vitamins A and C, potassium, folate, iron, calcium and B12 (to name a few). …But can’t I just get that from taking a daily vitamin pill? Of course you can! And I would highly recommend it. But don’t forget that the best source for anything is the natural source. Use vitamin pills as a supplement not a substitute for eating right.
FLUIDS-
Up your fluid intake. I don’t care how much you already drink. Drink more water. In hot weather, the human body can lose up to 8 cups of fluid PER HOUR of training. So drink up!
It is very important that you do not wait until you are thirsty to start drinking. If you are feeling thirsty, you are already dehydrated. And athletic performance can be negatively affected at even a 2% loss of body weight (water loss).
When to drink and approximately how much:
- 2 hours before practice: 10-12 ounces
- 15 min before practice: 8-16 ounces
- Every 15 min during practice (if possible): 4-8 ounces
- Post exercise: 24 ounces
When drinking water, drink in gulps. Do no sip. Get that water in fast, but don’t choke! Cool drinks are absorbed faster than warm drinks, but both are acceptable. If you are drinking something with carbohydrates, like a sports drink such as Gatorade or Powerade, the carb content should be less than 10%. Buying powdered power drinks is the easiest way to control this, but if you buy it in bottles, you can dilute the drink yourself by mixing it with water. *And remember: when looking for a sports drink, try to avoid those with high fructose corn syrup. Pedialite may be made for babies, but oftentimes it will replenish your electrolytes and hydration needs just as well as Powerade or Gatorade, and it is made with real sugar….you still may need to water it down, though!
THE BOTTOM LINE-
You are what you eat. Fueling your body should be fun and healthy. You should want to eat. Your food should taste good. If you want any further advice on what to eat and when, please email me!
Evidence shows that a pre-exercise meal improves performance. I know this is especially difficult with early morning training sessions, but that doesn’t make it unnecessary. If you have a difficult time eating before workouts, start small. Try a banana or an apple, or half a cliff bar. Overtime your body will adapt and your performance will improve. Here’s to happy eating and increased results!
RACE DAY FOOD: (make a snack pack!)
Fruit, Bagels (with or without natural peanut butter), Gorp, Granola Bars, Yogurt (with or without granola), Fig Newtons, Sports Bars, Pretzels, Bran Muffin
DAILY SNACK IDEAS:
Vegetable soup with grated cheese, Whole-wheat crackers with PB or cheese, Low-fat yogurt with granola, Bagel with cream cheese, Tortilla chips with salsa, Dried fruit and nuts, Baked potato with cheese and veggies, Sweet potato, Fruit dipped in chocolate syrup, Bran muffin and 100% fruit juice box, Pretzels and 100% fruit juice box, String cheese and 1 c. fruit, Crackers and vegetable juice, Low-fat milk and whole grain cereal, cereal bar or fig newtons, Air popped popcorn with almonds, Hummus on pita wedges, Celery with PB and raisins, Apple slices with PB
FOODS TO AVOID:
Chips, French Fries, Pizza, Burgers, Bologna, Pepperoni, Ice Cream, Doughnuts, Chocolate, Fried meats, Salami, Alcohol (in addition to being illegal for those under 21, this is a diuretic and dehydrates your body FAST)
*Note on Coffee - Recent research shows that caffeine, especially among young people who are accustomed to regular caffeine consumption, is NOT a diuretic and does not contribute to dehydration, both in general and during exercise. *oh, this is music to my ears!
