Eating “right” before a workout can help you get the most out of your workout and help you become a stronger more efficient athlete. Eating “wrong” can make a workout uncomfortable or painful.

Not eating is not an option. Coming to practice on an empty stomach can make your workout ineffective and can even be dangerous. An athlete who “bonks” has run out of fuel and will feel sick, light-headed and weak. This is a dangerous state to be in when we train in conditions that can be chaotic and complicated. We practice in cold and hot weather on a crowded river and perform complex skills which require all rowers to be alert and prepared for practice.

Eat Two hours before a workout. Right after school is the best time. Eat a carbohydrate-based meal that includes some protein to provide energy and nutrients to fuel the work out. The closer to practice time you eat, the less food you should eat and it should be “easy on the stomach.” Boys require more food than girls.

DRINK WATER

Pre-Workout Foods

• almonds – Help stay hydrated and give muscles strength and power to hold you throughout the workout. Eat plain and unsalted.
• avocado – full of magnesium and potassium, which help your muscles function.  It is also nutrient dense so it will sustain you well through your workout.
• bananas – potassium and magnesium prevent cramps
• beet juice (or beets) – Boosts energy more than caffeine, increases stamina
• dark chocolate – 3.5 oz of 70% dark chocolate two hours before a heavy workout increases blood level antioxidants and reduces cell stress, increases blood flow to the brain – helps with concentration and focus. Eat plain or melt over fruit.
• dried fruit – Full of natural sugar and will give an energy boost.
• honey – endurance. Consumed before workout provides “time released” fuel to give steady blood sugar over longer duration.
• melon – keeps you hydrated and energized.
• pea protein powder – delays fatigue during exercise. Helps with immunity and calcium absorption for stronger bones. 1 scoop = 25 grams of protein. Put in smoothie with almond milk, cinnamon, frozen berries or cherries.
• pomegranate – muscle strength recovery. Improves memory, brain activity, and muscle recovery. Four ounces of juice reduces muscle weakness and soreness for up to seven days.
• salmon – muscle booster. Builds new protein tissues.
• tart cherries – fight pain. Have a significant effect on pain reduction after strenuous strength training.
• watermelon –16 oz before exercise reduces muscle soreness. Improves artery function and lowers blood pressure. Bottled or fresh. If fresh, bite into the white part a bit – that is where the good stuff is stored.

Pre-Workout Snacks

• bagel sandwich (small)
• fresh fruit (small)
• fruit and yogurt smoothie (small)
• fruit juice (small, no added sugar)
• pasta and vegetables
• peanut butter and apple
• peanut butter and banana
• peanut butter sandwich (small)
• pita and hummus
• peanut butter cracker packs
• power energy bars
• smoothies – keep them light – bananas, coconut water or almond water

Foods to Avoid

• Fast food
• Large quantities of anything
• Soda
• Candy
• Pizza
• Large dairy- or milk-based foods (a small yogurt or small milk is ok.)