Fuelling Your Body for Long-Distance Rowing

Long rows, whether a 20 km outing or a marathon on the erg, deplete your fuel stores. Fuelling well helps you stay strong to the end and recover afterwards. This is general guidance; individual needs vary, so treat it as a starting point and refine it in training.

Before

Eat a carbohydrate-based meal 2 to 3 hours before, such as porridge, toast with honey or pasta, with a moderate amount of protein and little fat or fibre, which sit heavily. If you start early, a smaller snack 30 to 60 minutes before may be easier. Drink water in the hours before so you start hydrated. If you are thinking of a low-carbohydrate approach, read whether the keto diet affects your rowing first.

Good pre-row options include:

• Porridge with banana and a drizzle of honey.
• Toast or a bagel with jam or peanut butter.
• Rice or pasta with a lean protein, the evening before and again at lunch.
• A yoghurt and fruit if you are short of time.

During

For efforts beyond about 60 to 90 minutes, take on easy carbohydrate every so often: a banana, dried fruit, a gel, a cereal bar or a sports drink. Sip fluids regularly rather than waiting until you are thirsty. In a boat, plan where food will sit and how you will reach it. On an erg, keep a small table within reach. See how to row a marathon for pacing.

A simple schedule for a long piece might look like this:

Time	What to do
Start	Sip water
Every 15 to 20 minutes	Small amount of fluid
From about 45 to 60 minutes	First carbohydrate, such as half a banana or a gel
Then every 30 to 40 minutes	More carbohydrate, with water
Hot day	More fluids, and consider an electrolyte drink

Treat these timings as a framework to test, not a prescription.

After

Eat a meal with carbohydrate and protein within a couple of hours, and rehydrate. Rice with chicken, eggs on toast, pasta with beans, or a milk-based drink are all common choices. Our meal prep guide makes this easier on busy days. If you have no appetite after a hard effort, start with a liquid such as milk or a smoothie and eat a proper meal when you can.

Hydration

Drink to thirst and monitor your urine colour, aiming for pale. Do not force huge amounts of plain water, since overdrinking can be as unhelpful as under-drinking. Longer or hot sessions may justify an electrolyte drink. See hydration for rowers.

Avoiding stomach trouble

• Keep fibre and fat low in the hours before.
• Use drinks and gels you have tested, and take gels with water rather than neat.
• Start fuelling early rather than waiting until you are empty.
• If you feel nauseous, slow down for a moment, take small sips, and try something plain, such as a few crackers.

Practical tips

• Practise your plan in training. Never try new foods on a big day.
• Pack twice as much as you think you need.
• Pace yourself early on; fuelling cannot rescue an over-fast start.
• Match food to the weather: more fluids in heat, easy-to-open snacks when hands are cold.

If you have a medical condition such as diabetes, speak to your GP or a dietitian before changing how you fuel. The nutrition hub has related guides, and our endurance plans help you structure the training.