From macro ratios to nutrient timing to supplements, optimal nutrition can seem overwhelming.
Nutrition for Rowing is your answer: Use it to achieve your best and unlock greatness.
Meet Precision Nutrition. We’ve worked with the Cleveland Browns, the Seattle Seahawks, the Carolina Panthers, the San Antonio Spurs, the Houston Rockets, the Brooklyn Nets, the Toronto Maple Leafs, the Calgary Flames, and six world champions, including US Open Winner Sloane Stephens and UFC all-time-great Georges St-Pierre. Plus: over 150,000 health, fitness, and nutrition professionals have enrolled in our certification programs, and we’ve provided personal and group coaching to more than 100,000 people looking to eat better, move more, and perform their best.
Why Nutrition Is Crucial for Rowing
(According to a 3-Time Olympian)
“You need the strength and power to move not only yourself, but also the mass of the boat,” says Laurel Korholz, 3-time Olympian and a heavyweight rowing coach at Columbia University. “What’s more, you need to do that while overcoming water resistance and whatever Mother Nature throws at you.”
As a result, rowers tend to spend a lot of time training. “We start the day on the water, and typically have two rowing sessions,” says Korholz, explaining that, in total, her athletes log about 1,000 minutes per week in the boat. “But we’re also strength training two to four times per week depending on the season.”
Nutrition cannot be overvalued in rowing—it’s vital.
—Laurel Korholz, 11-time member of the US National Rowing Team and 3-time Olympian
Peak performance isn’t just about strength and fitness, though: It’s also about coordination, mental focus, and adjusting to environmental conditions. If you aren’t fueled properly, those abilities deteriorate quickly. “Everything starts breaking down—your energy drops, your focus wanes, you become fatigued, and then you start slowing down,” says Korholz.
“Nutrition cannot be overvalued in rowing—it’s vital,” she says. “If you don’t fuel yourself properly, you cannot recover adequately; if you cannot recover adequately, you can’t train effectively; and if you can’t train effectively, you can’t race successfully—it’s that simple.”
Get the nutrition advantage.
This 100-page nutrition guide is packed with the science, infographics, tools, and expert advice you need to perform your best.
We know sports nutrition.
Now you’re going to know it, too.
(Click here to get our sports nutrition guides for dozens more sports.)
With Nutrition for Rowing,
- How to calculate your macros needs (quickly and easily)
- The best protein foods for rowers
- The ideal amount of carbs for maximum energy
- How to gain muscle and lose fat (to improve body composition)
- Optimal hydration strategies for peak performance
- The best supplements (that are proven and safe)
- What you should eat before an event (and training sessions)
- Post-workout nutrition recommendations (for faster recovery)
- Delicious protein shake recipes (that are easy to make)
- And more, based on our extensive experience coaching world-class athletes
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