Meal Plan for a Rower or Canoeist

Rowing and canoeing are sports which require a combination of upper body strength and cardiovascular fitness. At top level, rowers and canoeists need to train regularly and may add in some weight training and cardiovascular exercise at a gym two or three times per week. Even at recreational level, you need considerable energy and an optimal power to weight ratio, so a well structured nutrition programme will help you excel. Good nutrition will also help concentration, in order to maximise your skill potential.

Here's a sample meal plan which an active rower or canoeist could follow for a typical training day:

This plan is based around sustained slow released low glycaemic carbohydrates to help provide energy for exercise sessions. Oatcakes and granary bread will top up this slow released energy through the daytime. It also supplies adequate protein for muscle strength and repair. See our Glycaemic Index Tables for GI values of foods.

The above plan provides sufficient levels of all nutrients, however do bear in mind that the plan is merely a general guide, and there is no mention of portion sizes on purpose so that you can adapt it to suit yourself; remember men will generally require larger portions than women! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.