Fueling Your Body for Long-Distance Rowing

If you’re looking to row long distances, fueling your body correctly is essential. In this article, we’ll give you some tips on how to do just that. With the proper nutrition and hydration, you’ll be able to row further than ever before!

The importance of fueling your body

Adequate pre-workout nutrition is essential for any challenging rowing session. Not only will the right fuel help maximise your time spent on the water, but it can also optimise your performance and combat fatigue. Ensure you have a graduated intake before a long practice or race; incorporate complex carbohydrates, vegetables and fruits into your meals.

Add healthy fats like nuts and seeds to ensure you get all the micronutrients necessary for energy production. Another important factor is hydration; stay well-hydrated before and during your session for maximum performance. You’ll surely increase your hard work and results with vigilant fueling habits!


What To Eat And Drink Before Rowing

When rowing, fueling your body with energy and hydration is essential to maximise your workout. Complex carbohydrates provide long-lasting energy, so snacking on high-fibre fruits and grains before a session is excellent.

Protein is also necessary for muscle strength and repair; including nuts, lean meats, dairy products or plant-based proteins in your pre-rowing diet is beneficial. Lastly, ensure you drink plenty of water before and during your rowing session — dehydration has no place in providing your best performance!

Here are some foods that could be beneficial to eat before a tough rowing session:

  1. Oatmeal: A bowl of oatmeal with fruit and nuts provides slow-burning carbohydrates to sustain energy levels throughout the workout.
  2. Bananas: Rich in potassium, bananas can help prevent muscle cramps during exercise.
  3. Greek Yogurt: High in protein and easily digestible, Greek yoghurt can provide sustained energy for a long workout.
  4. Whole Grain Toast with Peanut Butter: This snack’s combination of complex carbohydrates and healthy fats can fuel your body for a challenging rowing session.
  5. Brown Rice with Grilled Chicken or Tofu: This meal provides a balance of protein and carbs to optimise performance while also being easy on the digestive system.
  6. Smoothies: Blending fruits, vegetables, yoghurt, or protein powder can create a quick and easy pre-workout meal rich in nutrients and hydration.
  7. Eggs: Scrambled or boiled eggs are an excellent source of high-quality protein that can help build muscle and sustain energy levels during exercise.
  8. Sweet Potatoes: These starchy vegetables are packed with complex carbohydrates, providing sustained energy for intense workouts.
  9. Blueberries: Rich in antioxidants, blueberries may help reduce inflammation caused by exercise-induced stress on the body.
  10. Quinoa Salad with Veggies and Chickpeas: This salad provides a balanced mix of carbs, protein, and fibre to fuel your body for an intense rowing session while keeping you feeling full without bloating you up

What To Eat And Drink During Rowing

Eating and drinking properly is an essential part of any successful rowing career. Before, during and after any rowing session, it’s necessary to refuel with suitable types of food and drink. We recommend short bursts of energy such as energy bars or gels while rowing and replenishing your body afterwards with a healthy diet.

Coupled with adequate water intake throughout the session, this combination is critical for maintaining athletic performance during long rowing sessions. Ensure you stay hydrated and eat appropriately to help you get the most out of each trip on the water!

Staying hydrated during a tough rowing session is essential, so water should be the primary beverage. However, if you need an energy boost during the workout, here are some foods that can provide quick fuel:

  1. Energy gels: These portable packets of carbohydrates provide a quick and easy fuel source during a long workout.
  2. Sports drinks: Electrolyte-rich sports drinks can help replenish lost fluids and minerals during an intense workout.
  3. Bananas: Portable and easy to eat, bananas are rich in potassium and carbohydrates that can help prevent muscle cramps and provide sustained energy.
  4. Dried fruit: Lightweight and easy to pack, dried fruit is a good source of carbohydrates for energy on the go.
  5. Energy bars: Look for bars with whole food ingredients like nuts, seeds, and dried fruit to provide sustained energy without artificial additives.
  6. Nut butter packets: Single-serving packets of peanut or almond butter can provide healthy fats and protein for sustained energy during a long rowing session.
  7. Pretzels or crackers: These salty snacks can help replenish the sodium lost through sweat while providing quick-burning carbs for energy.
  8. Watermelon or oranges: High in water content and natural sugars, these fruits make refreshing snacks that provide quick energy boosts.
  9. Small sandwiches with lean protein like turkey or chicken breast with whole grain bread will give you enough carbohydrates to keep going while also keeping your tummy full.
  10. Homemade trail mix with almonds or cashews mixed with raisins or other dried fruits makes for another excellent option for carb intake while on the move.

What To Eat And Drink After Rowing

After a rowing session, you must replenish your body with carbohydrates, electrolytes and fluids. A post-workout meal or shake is essential for recovery. Carbohydrates allow your muscle tissue to fuel itself after the workout and will help reduce fatigue and muscle soreness.

An ideal option is a complex carbohydrate like brown rice, sweet potato or whole grain bread accompanied by protein sources such as eggs, chicken, fish or tofu, and your favourite vegetables.


If you don’t have time for a meal, try making a recovery shake with milk or plant-based milk, bananas and nut butter. This will increase glycogen stores while also providing calories to rebuild muscles.

Rehydrating after exercise is also critical – choose water or caffeine-free sports drinks to replenish minerals lost during activities, such as sodium and potassium. Use the frequency of your training sessions to determine whether you should focus more on carbohydrates than electrolytes like sodium when selecting recovery options!

Here are some foods that can aid in recovery:

  1. Chocolate milk: A popular post-workout drink, chocolate milk balances carbohydrates and protein to replenish energy stores and aid in muscle recovery.
  2. Greek yoghurt with fruit: High in protein and probiotics, Greek yoghurt can help rebuild muscle tissue, while the added fruit will provide carbs for energy.
  3. Salmon or Tuna: These fish are rich in omega-3 fatty acids with anti-inflammatory properties that can reduce muscle soreness caused by intense exercise.
  4. Quinoa Salad with Veggies and Chickpeas: This salad is packed with protein, fibre, and complex carbohydrates to help repair muscles after an intense workout.
  5. Eggs: Scrambled or boiled eggs are an excellent source of high-quality protein that can help repair and rebuild muscle tissue.
  6. Sweet potatoes: These starchy vegetables are rich in complex carbohydrates that can help replenish glycogen stores depleted during exercise while also providing vitamins A and C, which work as antioxidants to reduce inflammation
  7. A Smoothie bowl with fruits like berries or bananas blended with Greek yoghurt or nut butter topped with nuts, seeds, or granola is another great option to get all the required nutrients.
  8. Grilled chicken breast paired with steamed veggies such as broccoli, carrots or green beans makes a balanced meal option rich in lean proteins.
  9. Whole grain toast topped with avocado spread and scrambled egg whites is another healthy choice rich in good fats & proteins.
  10. Hummus dip made from chickpeas served alongside whole wheat pita bread accompanied by sliced cucumbers, cherry tomatoes & carrot sticks – this snack packs a punch of fibre-rich carbs along with healthy fats & proteins

Tips For Staying Fueled During Long-Distance Rowing Sessions

During long-distance rowing sessions, it’s essential to ensure you are getting enough fuel to ensure your body can meet the demands of your session. Staying well-fueled throughout extended time on the water is crucial to avoid fatigue or hitting a wall when rowing.

Please plan to stay fueled and energised by prepping snacks and meals that give your body the energy it needs for an efficient workout.

Also, hydrate regularly and keep a water bottle close at hand, so you don’t become dehydrated out on the water – dehydration can quickly drain your energy levels if not monitored closely.

Lastly, keep snack bars or other quick energy sources for extra fuel throughout your excursion. Follow these simple tips to hit peak performance no matter how long your rowing session is!

With the right amount of preparation and nutrition planning, long-distance rowers can maximise their performance, reduce fatigue and speed up recovery. Meal planning is essential to get your body primed for an intense session on the water.

Start by stocking up on complex carbohydrates, protein, and electrolyte-filled energy drinks or gels before starting each rowing session — this will help you power through during the most challenging moments.

When all is said and done, replenish your body with a recovery shake or meal containing carbs and proteins to replenish glycogen stores in the muscle and enhance muscle repair.

Finally, don’t forget to hydrate — drinking plenty of fluids post-workout will help refuel your cells for future rowing sessions! Whether hitting a local lake for a leisurely paddle or setting out for a long-distance adventure, fuel smart and row strong!