Engine Fuel!

[[old] Yukon John]

I'm interested in seeing how rowers fuel up their bodies. Hopefully this hasn't been done before, but anything about food is fair game here. Recipes, power foods, pre and post race foods, smoothies, and the day to day stuff we injest to give us the the ability to get through a training program. Treats are OK too as long as they are somewhat healthy . <br />Here is a recipe with lots of yellow veges that we really like:<br />* Balsamic Roasted Squash and Sweet Potatoes<br /> 3 sweet potatoes or 2 large yams (chopped into 1.5" pieces)<br /> 1 medium squash (butternut or other) (chopped into 1.5" pieces)<br /> 2-3 Tbsp. olive oil<br /> 1.5 Tbsp balsamic vinegar<br /> 1 Tbsp rosemary (minced)<br /> 1 tsp salt<br /> 1 tsp pepper<br /><br />Preheat oven to 425 F. In a large bowl, combine all the ingrediants and toss. Spead it out on a 9X13 pan and roast in oven for 40-50 minutes, or until easily pierced with a fork and the top is golden brown. Enjoy!

[[old] Mark Keating]

This thread is a good idea John, as I have been wondering the same thing. Here is my current pre-workout recipe:<br /><br />take one piece of whole wheat bread and spread peanut butter on it<br /><br />take another piece of bread and spread honey on it<br /><br />put the two together and enjoy

[[old] Citroen]

There is only one true food for rowers.<br /><br />Shredded Wheat (with honey).<br />see <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=8699' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 699</a><br /><br />I'll have SIS PSP22 in a water bottle for long endurance rows.

[[old] Yukon John]

Good stuff that shredded wheat, but I've always been a cheerios fan (with banana, blueberries and soy milk-yum!) Sorry, what's SIS PSP22. I'm going to try a marathon in 2-3 weeks and I'm interested in looking at foods / drinks for during the race. Yesterday I did a long row with a cliff bar, banana and some watered down juice. Better suggestions for drinks?

[[old] Mark Keating]

<!--QuoteBegin-Citroen+Oct 24 2005, 12:17 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Oct 24 2005, 12:17 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->There is only one true food for rowers.<br /><br />Shredded Wheat (with honey).<br />see <a href='http://www.concept2.co.uk/forum/viewtopic.php?t=8699' target='_blank'>http://www.concept2.co.uk/forum/viewtop ... 699</a><br /><br />I'll have SIS PSP22 in a water bottle for long endurance rows. <br /> </td></tr></table><br />I think I would have 2PPISSS2 if I ever get around to a long endurance row

[[old] Citroen]

<!--QuoteBegin-Yukon John+Oct 24 2005, 08:24 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Yukon John @ Oct 24 2005, 08:24 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Sorry, what's SIS PSP22. <br /> </td></tr></table><br /><br /><a href='http://www.concept2.co.uk/shop/psp22_fuel.php' target='_blank'>http://www.concept2.co.uk/shop/psp22_fuel.php</a><br /><br />Concept2 in the UK do a bunch of nutritional supplements<br /><a href='http://www.concept2.co.uk/shop/food_supplements.php' target='_blank'>http://www.concept2.co.uk/shop/food_supplements.php</a>

[[old] seat5]

I've rowed 2 marathons and never needed anything but water. I think people make a much bigger deal out of long rows and needing fuel than they need to. The first time I had some food set out but never felt like I needed it. I drank 4 liters of water, though, and was really dehydrated afterwards. So the next time I made sure I drank plenty the hours before the row, drank about the same amount, but wasn't dehydrated afterwards. <br /><br />Same deal with needing extra seat padding and changing shirts and all that. You really don't need any of it.<br /><br />What you do need is a long enough movie to last your whole row without needing tending to, and enough Rocky or Terminator sort of action to keep your adrenaline pumping!<br /><br /><br />

[[old] FrancoisA]

<!--QuoteBegin-seat5+Nov 2 2005, 04:58 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(seat5 @ Nov 2 2005, 04:58 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I think people make a much bigger deal out of long rows and needing fuel than they need to.  <br /> </td></tr></table><br />It all depends at what intensity one is doing the long rows. At low intensities, one is predominantely burning fat, while at higher intensities more carbonhydrates are used. The carbonhydrate stores are limited and when they become depleted, the ability to perform at high intensities disappears. This is what cyclists call "bonking" and runners call "hitting the wall". It is something everyone should experiment at least once in his/her life <br />We have about 1500 to 2000 calories of glycogen stored in our muscles and liver. It is not uncommon for endurance athletes to burn over 1000 cal per hour, with about 650 coming from carbonhydrate. Therefore after 2 to 3 hours, if one has not replenished some of those carbonhydrates, one is in great danger of bonking.<br />Regarding hydration, a sport drink is more efficient than plain water. This is because within the wall of the intestine are glucose carriers that assist in the transport of glucose from the gut into the bloodstream. When that happens, water in drawn with the glucose carriers. Also sport drinks contain sodium which prevents hyponatremia (low levels of sodium). A litre of sweat contains about 2 to 3.5 grams of sodium, and an athlete could be sweating at a rate of a litre per hour.

[[old] Yukon John]

Good info, I've also read that cold liquids are used quicker. I like to eat and have energy drinks or watered down juice for the long hard workouts. physiologically I'm sure it helps but I find it really helps with the head games I tend to play. It's something to look forward to and can break the event into smaller chunks (i.e. "only 1000 to go before my next piece of banana !)

[[old] german answer]

Hallo,<br /><br />I did my first marathon two days ago with no special preparation. I had two bananas in pieces and 3l of sparkling mineral water (it was the only water I had at home). Result: 2h41min and the experience, that I will never use sparkling water again! <br /><br />Jürgen

[[old] rowan]

<!--QuoteBegin-german answer+Nov 3 2005, 08:38 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(german answer @ Nov 3 2005, 08:38 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />I had two bananas in pieces and 3l of sparkling mineral water (it was the only water I had at home). <br /> <br /> </td></tr></table><br /><br />Haven't you got running water there?

[[old] german answer]

<!--QuoteBegin-rowan+Nov 3 2005, 02:11 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rowan @ Nov 3 2005, 02:11 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-german answer+Nov 3 2005, 08:38 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(german answer @ Nov 3 2005, 08:38 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />I had two bananas in pieces and 3l of sparkling mineral water (it was the only water I had at home). <br /> <br /> </td></tr></table><br /><br />Haven't you got running water there? <br /> </td></tr></table><br /><br /><br />No, I was waiting for my wife, but she wasn´t back from the spring that time.

[[old] Yukon John]

Here is a link to an article listed today by the CBC (Canadian Broadcasting Corp.) about flax. <a href='http://www.cbc.ca/story/science/nationa ... 51101.html' target='_blank'>http://www.cbc.ca/story/science/nationa ... 01.html</a>

[[old] FrancoisA]

Here is a nice recipe for making nutritious bars. It was published by Jackie Madill in the Ottawa Bicycle Club's Newsletter. I have been making my own bars for a year and a half.<br />Here is the original recipe:<br /><br />1 cup soy protein powder<br />1/2 cup whole wheat flour<br />2 cups rolled oats<br />1/2 cup bran<br />1/2 tsp cinnamon<br />3/4 tsp salt<br />2/3 cup brown sugar<br />1 cup chocolate chips or dried fruits<br />1 cup chopped nuts and seeds<br />1 1/2 cups plain yogurt<br />1/4 cup oil<br />2 Tbsp vanilla<br /><br />Preheat oven to 350 degrees F.<br />Oil a 9 x 13 inch baking pan.<br />Mix all the ingredients together and press into the pan.<br />Cook for 20 minutes. Cut into bars.<br />Return to the oven and cook another 15-30 min until lightly brown.<br /><br />Some considerations:<br /><br />1) I always double the recipe and use a 13 by 18 inches pan instead.<br />2) I add flax powder, almond powder and wheat germs.<br />3) I either use quality oil (sunflower, canola or even olive oil!).<br />4) When doubling the recipe, I use 1 kg of yogurt and a cup of milk.<br />5) Keep them frozen as they don't taste as good after two days at room temperature.<br /><br /><b>Enjoy!</b>

[[old] Yukon John]

Mmmm. I've been looking for a good "power bar" recipe for a long time, can't wait to try it! Here is a simple vege recipe that a co-worker gave us that tastes great and when served with brown rice or quinoa (or both) has lots of carbs, protein and a bit of fat. It's a one course meal that does it all (my kind of meal .) You may want to double this.<br />1 eggplant (large)<br />1 onion (medium)<br />~3 Tbsp. of olive oil<br />1 tsp. tyme<br />2 bay leaves <br />and salt / pepper to taste.<br />Mix all in a large lazagna pan and cook in the oven for one to one and a half hours (350F) It's also good with pasta.<br /><br />