Rochester Rowing Club of Minnesota

Abstracted from an article by the American Association of Sports Medicine

A athlete should eat differently depending on the situation but here are some general guides published for high school athletes:

1. Carbohydrate = Fuel! If you do not get enough carbohydrate, your performance will suffer! Choose carbs that are minimally processed and have at least 3g of fiber per serving. 160 pounds ~ 0.7lb of carbohydrate/day for energy stores!

2. Protein! Not getting enough protein leads to muscle breakdown. Make sure you have protein at all meals. 160 pounds ~ 1/3lb of protein per day!

3. HYDRATE! Losing just 2% of your body weight to fluid loss can decrease your performance. While training, make sure to drink before, during and after. Average need ~ 120 oz per day! If your sessions are over 60 minutes, consume a carbohydrate/electrolyte drink.

4. RE-FUEL AFTER PRACTICE! You MUST get a combo of carbs and protein immediately after your practice! One way to do this is with an energy shake or bar. The longer you wait to get your post-workout nutrition, the less efficient your recovery becomes.

How well you feel tomorrow is based on your recovery today, so, don’t wait to get that post-workout combo of protein and carbs.

I will keep this posted on Phil's blog in the left menu.

Coach Phil Greipp