Health & Nutrition

Personal Health - Tips from the Coach

The first and continuing challenge of rowing is to order one’s whole life according to a few simple principles: focus and discipline, promoting sound work habits and time allocation and permitting ample rest, sustained by regular, well-balanced nutrition. Fail this challenge and all is at risk.
Theories (and myths) abound in the field of athletic nutrition. Few sports make such sustained, intense physical demands as rowing does; so a few reasonable guidelines will go far towards fostering physical development and fending off cumulative fatigue and, sure to follow, illness.
A healthy, well-balanced diet is the foundation: utilizing all the major food groups daily and avoiding junk food. Rowers and parents can successfully collaborate to make this possible: planning meals and preparing healthful snacks and clothing. Rowers’ nutritional needs differ from those of other athletes chiefly in caloric quota. A typical rowing workout burns a minimum of 1000 calories, on top of the already hyperactive metabolism of a typical growing teen. Talking to the rowers, I’ve found that, in general, they simply do not eat enough. Without ample calories and proper nutrients your body will not strengthen and grow in response to training.

Nutrition - some basic daily guidelines

      5 servings of fruits & vegetables
      3 protein servings: fish, chicken, beans & rice, eggs, dairy (milk, yogurt, cheese)
      Starches (grains: bread, pasta, rice, muffins, cereals, energy bars) as frequently as possible
      Nuts are a good protein/fat supplement for snacking

Emphasizing calorically dense foods is the key, combined with avoiding going hungry at any point during the day. That may mean eating steadily, not heavily, throughout the day – several smaller meals, in effect, rather than a couple of massive ones. It is also critical that athletes consume some carbohydrates shortly before and within 30 minutes after a workout, facilitating muscle glycogen replenishment and sparing breakdown of muscle tissue for energy production.

While countless books and articles on nutrition promise miraculous results, packed with unsubstantiated claims for healing and performance, the prevailing dietary recommendation is to consume 60% carbohydrate, 20% protein, and 20% fat, whatever the total caloric value. It is best that athletes get their nutrients in this ratio. A highly varied diet will also help ensure that all necessary nutrients are taken in. Nutritional habits are part of rowing’s lasting legacy, since these will probably last lifelong, shaping the development and maintenance of good health.

“Carbo loading” should begin three to five days before competition: that means consuming large amounts of carbohydrate to build high energy reserves in the muscle tissue. Pre-race meals should be light and easily digestible: overeating before racing is not encouraged. Athletes should generally eat as simply as possible, but also with as much variety as possible. The less processed food (and especially the less junk food) the better. Hydration (water consumption) is a critical aspect of good nutrition. Not only before, during, and following workouts, but throughout the day, athletes should be constantly replenishing body fluids – for which nothing is more effective than water. A water bottle is an athlete’s constant companion. Take on water at every opportunity daylong.

Clothing

One of the inherent risks of rowing is exposure: which involves temperature, moisture and wind interacting. Between alternating peak activity and idle periods, changing weather conditions, being on and around the water in blazing sun, fog, and rain, the rower’s body is stiffly challenged. Dressing thoughtfully – including carrying to practice changes and layers of clothing – is the best defense against overexposure and chronic illness. Parents and rowers can cooperate, here as in nutrition, by getting into good pre-practice and -race habits. Set up and keep fresh a daily “kit” of rowing gear that you can grab on the way out the door. Providing several light layers – preferably avoiding bulky garments that retain moisture (such as cotton sweats) and emphasizing lightweight ‘wicking’ materials, including wind and water-resistant outer shells and polypropylene underwear – is the best basic strategy. Always bring adequate sun protection in season, and during the cold weather, thermal wear that can be readily donned and doffed. A wool sweater or non-absorbent synthetic garment beats a cotton sweatshirt for warmth when damp: a windproof shell adds protection from evaporative cooling on blustery days. Loose fitting shorts are a hazard in the boat: flapping cloth easily snags in the seat rails causing injury and damage. Close-fitting, breathable rowing athletic ‘trou’ are standard for a reason.

Seventy percent of heat loss occurs from the head: so that’s a good place to concentrate insulation. During cold weather don’t come to the dock without a snug hat to don after practice: a wool watch cap is the standard, or some high-tec alternative with good insulating power. Headbands help wick off sweat as well as keep ears and temples warm. Oddlooking headgear is a common foible of seasoned rowers, but one lovingly indulged—and for good reason. Rumor has it that the other 70% of heat loss (rowing math!) occurs from the feet. A dry change of footgear after wet weather practice, once experienced, is its own recommendation.

Appropriate clothing for water practice

FROM THE COACHES: a reminder regarding what types of clothing are best for the weather outside. This is very important to the health and safety of all rowers/coxswains.

Here is a list of things the rowers SHOULD and SHOULD NOT wear to practice. Please take a look and feel free to contact the coaches with any questions or concerns.

GOOD FOR PRACTICE:

*Synthetic Fabrics*
Synthetic fabrics such as Polypro, CoolMax and similar fabrics are best because they keep the rower relatively warm even when wet, and they dry quickly. Athletes will get wet from perspiration, rain, and splash. The key is that they have synthetic clothing that will keep them warm even when wet.

*Best Clothing*
The best clothing for rowing is soft, stretchy, breathable, and fairly form fitting. Loose shorts can get caught in the slides under the moving seats, so avoid basketball style shorts or warm-ups. Loose tops can get caught in the oar handles, so avoid bulky jackets or sweatshirts. In general, athletes should dress as though they are going running in the elements, or Nordic skiing.

*Layering*
Layering is important for keeping warm, and maintaining the right temperature. The athlete's needs will change during a practice depending on exertion and changing conditions. Having the appropriate layers enables them to regulate their insulation and protection. Sometimes an athlete may mix 2 out of 3 layers, depending on conditions.

----Base layer: Form fitting and intended to wick moisture away from the skin. The Boathouse Sports "cold weather top" is a great base layer. It is a thin material, and similar to base layer garments worn when skiing. Multiple base layers can be worn for added warmth. On colder days, athletes may want to wear running tights or similar for leg warmth.
-----Insulation layer: A synthetic fleece garment worn on colder days where extra insulation is needed. Thicker than the base layer, but not bulky. Polartec or Polarfleece clothing products fall within this category. Some insulation layer fabrics also have wind protection built in.
-----Wind block: Having a wind block that breathes helps retain warmth while not getting the athlete too hot. Base and insulation layers are generally not designed to block the wind. Ensure that the wind block breathes and is relatively form fitting.

*Hats*
An athlete can lose a lot of their body heat through their head. On cold days, it's important that they wear an insulative hat to keep them warm.

*Hands*
Hands can get cold while rowing. However, you will not see athletes rowing with gloves. The reason for this is that rowing requires a tactile feel of the handle. Athletes can bring gloves onto the water to wear when they are not actually rowing, or they can put their hands under their armpits to keep them warm.

*Dry Clothes on Land*
On especially wet days, athletes should have dry clothes to change into when they get back on land. Athletes are asked to change quickly so that we can continue with team activities.

*Shoes*
Athletes must have running shoes for land practices. A good pair of shoes is important to reduces chances for injury. Running shoes should be replaced every 300-400 miles.

*Socks*
Socks should be synthetic or wool to help ensure that feet stay warm while wet. Athletes should have second pair on land.

*Waterproof Clothing*
Waterproof clothing is not required for rowing. If you do purchase waterproof clothing, ensure that it is highly breathable. Really waterproof clothing tends not to breathe as well, increasing body heat and sweating, and then holding the perspiration within the clothing. This makes it difficult to regulate temperature, and may encourage athletes to remove clothing, which is counterproductive, and results in them getting chilled again.

NOT GOOD FOR WATER PRACTICE IN BAD WEATHER:

*No Cotton*
Athletes should avoid cotton. Cotton does not keep a person warm when the fabric is wet, and instead can serve to chill an athlete. Cotton should not be used as the base layer, because it does not wick moisture away from the skin.

*No Down*
Down should never be worn on the water. When down gets wet, it will clump, get very heavy, and has no insulative properties.

**Clothing Retailers**

BHS Crew sells a great poly pro long sleeve. There are also a variety of rowing clothing manufacturers and retailers on the Internet, including:

JL Racing: www.jlrowing.com
Regatta Sport: www.regattasport.com
Sew Sporty: www.sewsporty.com
Row West: www.rowwest.com
REI: www.rei.com

You can also get clothing from other active athletic stores such as:
Sports Authority and Target

To keep down costs, good usable clothing can be found at TJ Maxx, Ross, Marshalls, etc.

Please contact coaches with any questions or concerns.