Race Day Nutrition

Nutrition is an important factor for supporting your performance before and on the day of your race on the indoor rowing machine.

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Rowing and Regatta magazine nutritionist, Jacqueline Birtwisle, shares some key nutrition advice.

The night before
A pasta or rice-based dish is ideal, with some (not too much) chicken, egg, fish or meat and some vegetables. Just make sure you cook it thoroughly – food poisoning is your worst case scenario with less than 24 hours before a race!

For example, you might consider:

  • Spaghetti Bolognese with garlic bread. Follow with bananas and custard / ice cream or plain yoghurt with a honey and granola topping.
  • Drink some diluted cordial or high juice – i.e; one containing carbohydrate, even more important if you struggle with the ‘bulkiness’ of the starchy carbohydrate foods.

Race day breakfast (3-4 hours before race – if longer, see pre-race snack too)

  • Beans on toast.
  • Cereal, with milk and toast.
  • Breakfast smoothie.

Pre-race snack (1-2 hours before race)

  • Cereal bar.
  • Fruit yoghurt.
  • Banana.
  • Malt loaf or raisin bread.

Post-race drink and snacks
Think fluid, carbohydrate, protein and electrolytes:

  • A filled roll – tuna / peanut butter / chicken / egg.
  • A banana.
  • Water
  • 500ml flavoured milk.
  • A couple of cereal bars and half to one pint of milk.

BE RACE READY!

By Jacqueline Birtwisle, R&R Nutritionist.

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