Diet can make or break the success of someone engaging in a fitness or sporting activity. And like any gym exercise, those who utilize rowing machines should approach the activity with particular fitness and weight management goals. Proper nutrition to fuel the body is necessary to help maximize the athletic performance and results in every session.
You don’t have to be a professional rower to follow a proper meal plan. A well-balanced diet is important even if a rowing machine is just a small part of your gym session. Correct diet and nutrition play major roles in determining how successful you will be on your fitness journey.
When planning a rowing machine workout, your meal plan should be designed in a way to:
1. POWER YOUR WORKOUT – Your body should be provided with the necessary energy to maintain powerful strokes throughout the session.
2. PROVIDE SUPPORT YOU DURING YOUR RECOVERY – Following a workout session, the body should be able to refuel on the lost energy with food that promotes advantageous factors in the body’s general health (i.e. muscle development or weight loss).
Getting Ready: Before A Rowing Machine Session
Ideally, you should tryto eat between 2 and 4 hours before training. This allows the body to digest and assimilate your food. The body needs to have a good supply of glucose and water before a workout session as a way to maximize your performance. The source needs to be a nutritious meal. It is advised to have a high-carb meal at this time. The required nutrients can be sourced from a number of different meals, these include:
- Bran flakes, muesli, porridge or another wholegrain cereal with low-fat milk.
- Fruit with low-fat yoghurt.
- A fruit breakfast smoothie.
A cereal bar or piece of fruit can also be consumed an hour before the session to maintain glucose supplies throughout the piece. Remaining hydrated before a piece is also of important but this should not be overdone.
Athletes should drink small portions of water in the hour before a piece but monitor their intake so that they do not feel boated during a piece.
What To Eat After A Rowing Machine Workout
It is of vital importance that an athlete consumes a correct diet following any session to promote proper recovery and development. The strenuous nature of the activity means that you lose a lot of water from sweating throughout the session, it is important to have a good supply of water following any workout to avoid dehydration.
In terms of meals, rowers should have a light carb snack directly after a workout followed by a well-balanced meal no later than 4 hours after the session.
The light-carb snack should contain around 20 grams of protein and be accompanied by a small item such as a sandwich or cereal bar. The later, well-balanced meal is where the calories lost during the session should be replaced.
Products such as: eggs, chicken, lean meats, legumes, nuts and soy products are healthy, protein-rich options that can be included in this meal.
Protein is especially important to consume after a workout, as during exercise you are effectively breaking your muscles down. That is why it’s common to see people at the gym eating protein bars or drinking whey shakes when they have finished their routine.
It helps to increase the impact of their exercise. It’s also important to mix this protein with carbohydrates as they help your body to absorb the protein and turn it into more muscle mass.
If you are exercising but find yourself with low energy or feel that you are not building any muscle, it may be down to not having enough protein in your diet.
General Workout-Diet Advice
While high carb and protein foods are of primary concern in this diet, it is important to keep your body well supplied with other essential nutrients such as vitamins and basic fats. Ensure that the way you consume these nutrients is from healthy sources.
Junk food, such as soda and fast food contain excessively high levels of fat which will only stunt your gains.
In conclusion, nutrition is an essential consideration you must make before including a rowing machine in your gym session. A healthy, sustained supply of fluids, carbohydrates, proteins and other essential nutrients should be planned and consumed before and after every session. Only by establishing a well-balanced meal plan will you be able to perform to your peak potential on a rowing machine.