What does a good rowing diet consist of?

[ies]

I'm looking to lose some weight while rowing, and get into shape to being rowing competitively. I'm currently on the Pete plan and I was wondering of you guys have any advice as to what my diet should consist of?

I'm currently 18 years old, 190 pounds (still looking to lose about twenty), with a naturally large build of muscle and fat. I'm still pretty hefty, but I plan to use rowing to slim down, and in September when I head to University, I hope to try out for the novice rowing team. I've currently lost 30 pounds from my current low-carb diet, but I was not exercising nearly as much as I will be in the coming months. Including the Pete Plan, will also be learning Capoeria a few times a week, and doing light exercises throughout every weekday. Also, if it is any relevance, I've noticed that my body builds muscle mass quite quickly, but loses fat slowly.

I was wondering if anyone had any advice as to what type of diet I should be on?

[Cyclist2]

My general recommendation, based on years of amateur athletics, my wife being a certified personal trainer, and just how I've felt and performed over the years: Eat a healthy balanced diet, not too much, and no junk food. Pretty simple in theory, but it takes some work to get the good foods (label reading and learning what to avoid), cooking it correctly (no frying, for example), and not eating too much of it. I take a simple multivitamin once a day, no supplements.

Good luck!

[Atorrante]

Don't forget a moderate amount of good spirits for your heart.

[chgoss]

I stick to the 3 basic food groups, my astounding success on the erg has validated this approach time and again (after all, I am the "World Online Wooden Spoon Champion" for 4 years running).

1. Donuts: high quality carbs for the long pieces in the center, excellent short distance energy coating. Donuts are quite simply the perfect food.
2. Soda/Beer: The perfect mix of hydrating water and carbonation (vital for blood oxygenation)
3. Potato Chips: fiber and electrolytes

lol, couldnt resist.. anyway, you dont want my advice on eating

[johnlvs2run]

Raw salads, zucchini, cucumbers, nopales;
With whole grain bread, < 10% calories from fat, no trans fat;

A small amount of fresh fruit;

Plenty of fresh pure water, approximately 1 gallon per day.

[dtangerini]

Find a way to get 1/4 cup of ground flax seed into your daily diet. Your appitite will be greatly decreased, especially for things that are no good for you.

1/4 cup ground flaxseed (grind it in a coffee grinder) grind this first by itself then blend with
1 Cup skim milk
Bannana or orange or strawberries or pineapple...etc.
Some honey
3-4 ice cubes
Blend
Throw in other fruit occasionally, even orange juice with it, it doesn't matter as long as you get the flax seed.
Read up on flax seed its pretty amazing stuff.

Have this every morning and you won't get hungry.

[Cayenne]

The flax seed approach sounds interesting and I'd like to try it to see how I feel. Is the 1/4 cup you suggest of the "pre" or "post" ground seeds ?

TIA

[Bob S.]

Read up on flax seed its pretty amazing stuff.

Before you get carried away with this, check out:

http://www.righthealth.com/topic/Flax_S ... l=19828118

Here is a pertinent quote:

“Flax seed is a seed obtained from the flax plant. The flax plant is a blue, flowering plant that grows in America. It is a rich source of omega-3 fatty acids, lowers blood pressure and cholesterol levels and helps in preventing heart disease. But taking flax seed has certain side-effects. Firstly, when flax seed is consumed in large amounts, it may cause loose stools or diarrhea. People can also experience stomachache and flatulence. This is due to its high-fiber content. This usually happens when more than two tablespoons of flax seeds are taken.
Taking flax seed may cause gas in the stomach leading to bloating and a feeling of being full. Some people may have allergic reaction to flax seeds. For example, they may develop hives, swelling, wheezing and difficulty in breathing. One must consult the doctor immediately in case of an allergic reaction. Bleeding and serious bruising is a serious side-effect of taking flax seed. It may lead to brain hemorrhage or stroke. When flax seed is not digested properly with sufficient water, it may lead to constipation or intestinal blockage. Flax seed can upset hormonal balance. Hence women suffering from health problems related to hormonal disorders are advised not to take flax seeds. Pregnant women are advised not to take flax seed for fear of birth defects and abortion.
Consumption of flax seed may reduce the effectiveness of many drugs, vitamins and minerals. Lastly, unripe flax seed pods may be poisonous. They may contain cyanide and may increase blood levels of cyanide. People suffering from high blood sugar levels must avoid taking flax seeds.”

Read more: http://www.righthealth.com/topic/Flax_S ... z15BfnVgX0

Bob S.

[Steelhead]

Just something to keep in the back of your mind vis-a-vis nutrition (I think this can be applied to erging at high intensity as well) -- http://www.ncbi.nlm.nih.gov/pubmed/19699838

A study by researchers at the University of Texas Medical Branch at Galveston provides evidence that strongly challenges the idea that high-protein drinks and meat-heavy diets are necessary to preserve and build muscle mass. The study, led by Douglas Paddon-Jones, PhD, and reported in the September 2009 issue of the Journal of the American Dietetic Association, compared muscle synthesis (formation) and anabolic efficiency in response to meals with moderate and high amounts protein in 17 young (average age 34) and 17 old (average 68 years) volunteers. The subjects were healthy and physically active. Both meals were made up of gently warmed precooked ground beef. One meal contained 30 grams of protein (the rough equivalent of 4 ounces of chicken, fish, dairy, soy, or, in this case, lean beef). The other meal contained three times as much protein, 12 ounces of lean beef and 90 grams of protein.

“We recently demonstrated that a single moderate-size serving of a protein rich food (4 oz. lean beef) acutely increased muscle protein synthesis above fasting values by 50% in both young and elderly individuals,” the researchers wrote in introducing the study. “A 4 oz. serving of 90% lean beef (220 calories) contains approximately 30 g of protein, 10 g of essential amino acids (EAA) and represents 50% of the Recommended Dietary Allowance for a 75-kg [165 lbs] individual.”

The question they set out to answer was whether more protein would stimulate additional muscle building. “[We] sought to determine whether a three-fold larger protein and energy-rich meal (12 oz. lean beef, 90 g protein, 30 g EAA, 660 calories), representative of the exaggerated portion size available in many restaurants, can be justified by an increased ability to acutely increase muscle protein synthesis in healthy young and elderly individuals.”

The answer is “No.” Here’s how they measured protein use and what they found.

Using blood samples and thigh muscle biopsies, they found no added muscle gain in the subjects eating the larger meal. Young and old volunteers responded the same. “Despite a three-fold increase in protein and energy content, there was no further increase in protein synthesis after ingestion of 340 g lean beef in either age group,” they reported. “Ingestion of more than 30 g protein in a single meal does not further enhance the stimulation of muscle protein synthesis.” (The analytical method used monitored the blood samples and muscle biopsies, before and after ingestion of the meal, for changes in an amino acid necessary for growth and protein metabolism; details are in the study.)

As indicated earlier, the researchers say it is agreed that “the ingestion of high quality protein [egg, milk, chicken, fish, and beef are examples] is of paramount importance in the maintenance of muscle mass and function.” Moreover, recent research "suggests that moderately increasing dietary protein intake above the recommended dietary allowance of 0.8 g protein/kg/day may enhance muscle protein anabolism." (A moderate increase; not a huge increase.) The key finding is that nothing is to be gained by piling on protein in a single meal.

(The researchers acknowledge that some additional protein may be useful in the hour or so after strenuous exercise.)

Paddon-Jones and his colleagues suggest that moderate amounts of protein from various sources be consumed over the course of the day. Unfortunately, few Americans follow this advice.

‎"Usually, we eat very little protein at breakfast, eat a bit more at lunch and then consume a large amount at night,” Dr. Paddon-Jones told reporters. “When was the last time you had just 4 ounces of anything during dinner at a restaurant?” he asked. “So we’re not taking enough protein on board for efficient muscle-building during the day, and at night we’re taking in more than we can use. Most of the excess is oxidized and could end up as glucose or fat.”

Paddon-Jones suggests a more efficient and healthy pattern.

“You don’t have to eat massive amounts of protein to maximize muscle synthesis, you just have to be a little more clever with how you apportion it,” he says. (Are you listening, Eddie?) “For breakfast consider including additional high quality protein. Throw in an egg [see below], a glass of milk, yogurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesizing muscle protein.”

That’s great advice. Include some complete protein with each meal and most snacks, and you’ll be fine. Forget protein supplements. Stick to whole foods, with all the water and fiber intact. Avoid processed foods, especially those with sugar or fat added. Do this, and you’ll get all the protein you can use. What’s more, you’ll be unlikely to overshoot your calorie needs.

Keep the evolution of humankind moving forward with good quality protein from real food." Clarence Bass http://www.cbass.com/

[dtangerini]

That's pre ground seed. Don't buy any ground seed as the stuff goes rancid on the shelf.

[dtangerini]

Two years ago my blood pressure spiked to 170/100 for no good reason. I began rowing 6000 meters a day, and did the flaxng seed thing I spoke about.( I also take cod liver oil daily) I also threw away the medication that wasn't working.
Results:
I am now 178lbs down from 205 lbs.
Blood pressure is now 122/83 with no medication.
Age 62.

You will also find that the flax seed is very good for the gut.

[wa2go]

Regarding flax oil, it's fantastic stuff. I have been using the following "lazy man's approach" with it for over 20 years, and it works great for me: I squirt 2 tablespoons of liquid high lignan flax organic cold pressed flax oil on my breakfast cereal (raw muesli) before adding the soy milk. It has the following benefits: keeps blood sugar constant all day so I never get hungry; gives incredible energy; moisturizes skin all over my body - especially helpful in winter in preventing dandruff and cracked cuticles, elbows, heels, etc., and keeps hair healthy and shiny. The naturally moist skin helps keep the face youthful looking too. I don't have a favorite brand, but usually get Barlean's or Spectrum since that's what's available where I shop. A good rule of thumb is about 1 TBSP daily per 100 lb. of body weight.

For anyone looking to perform at peak output, or just wanting to get healthy or stay healthy, a diet free from animal products and processed foods is the way to go. I learned this in my younger days as a cyclist, when I had a resting heart rate of 33, a max heart rate of 204, and was riding over 500 miles per week, winning lots of races, and feeling virtually invincible on the bike. I could ride for 7-8 hours averaging over 20 MPH on a vegan diet, and repeated experimentation showed that I could go neither as far nor as fast if I ate meat the day before. (Before you bikers say that 20 MPH is slow, I have to add that most solo training rides were shorter than 100 miles and averaged 23-24.5 MPH; my flat sprint speed was 39.5.) It's best to eat lots of raw or lightly steamed veggies and fruits, along with plenty of nuts and seeds and sprouted grains. No flour, man-made sweeteners, and ESPECIALLY nothing containing the word "hydrogenated" or "shortening" on the label. The simplest rule is: If you can't grow it, don't eat it.

[TheSpeaker]

There are some good articles on here and I fully endorse the 'little and often' protein theory. Each year I train for the Lake Windermere, England, 21 miles and 10 miles races in the old skiff boats that they use for hiring out on the lake. They are heavy boats and take some moving. However - what to eat when training. Take no notice of anyone who tells you not to fry anything. Well, not in a frying pan anyway. STIR FRY, that's the way, using olive oil, rapeseed oil, canola oil or red palm oil. And a little protein and plenty of mixed veg will do the trick. Become a browser during the day and snack on fruit and nuts (raw) and you'll never feel hungry and therefore won't eat like a pig at meal times.

The night before the race eat plenty of carbs and have an Italian meal. On the day of the race - Get up early - FULL English breakfast - that's yoghurt with added fresh fruit. one slice lean bacon, one egg, plum tomatoes, toast and jam. All washed down with at least a pint of tea, drunk slowly during the meal. Take an hour over this meal with time between courses. Rest a bit and then leisurely go off to the Lake. Allow at least an hour or more after eating before rowing. 21 miles takes us (TOP CREW) 4hrs and 35mins, so you need plenty of fluid. Here's my recipe. 1.5 ltrs per person. Plain unsweetened orange juice with a pinch of salt and a good spoonful of honey. To eat, two bananas per reson and a simple choc bar (Mars Bar in the UK).

Vaseline (petroleum jelly) your hands AND your backside. Sit on dense foam and get rowing.

When you have stopped rowing eat the second banana and have the winning photos taken.

This formulae has worked for our veteran crew, all now ove 60, for the last 16 years and we have every trophy that's going. We have, in the past rowed 21 miles on Sat, 10 on Sunday and then gone back the week after to do the same but with a mixed crew. We regularly take at least three of the trophies, so we must be getting something right. Eat little and often - no junk and no hard fats. Eat as much red fruit as possible for their antioxidation values and plenty of raw nuts of every type you can lay your hands on.

[Tristram]

ies,

I don't row competatively, but did at one time in high school at an elite North American rowing school. Today I ski hard and do alot of biking, especially the all mountain freeride kind later in the summer. At boarding school our diet was whatever we wanted, and if I were to do it again, the caro loading dinners the night before a race would be out. They literally make me ill, and experience fatigue the next day.

I eat quite similar to you, and I would note the results are also similar. I pack on muscle and weight for ski season, leave the gym and shed it over the summer...rinse repeat.

First, weight loss takes time. our body will fight hard to maintain your current weight and needs to be trained to adopt the next level up and down. I agree with protein consumption, and find I eat way more in the fall and into winter, and desire it less when I leave the gym and hit the bike. Carbohydrates are ok if used in the earlier part of the day, less good for weight loss later in the day, and poor if the bulk of the meal especially at dinner. Carbohydrates should be accompanied by adequate amounts of fat for nutrient absorbtion and blood sugar control.

Saturated fat, and some monounsaturated will provide a great deal more energy per ounce than lean protein or carbs. It will be released more slowly. (avoid vegetable oils/fats) When I ride or ski on a saturday morning my breakfast is: 2 pieces of bacon, 3 eggs fried in bacon fat, one slice of white toast with tones of butter, 2 cups of coffee and a glass of water. I wait two hours and I am not hungry even after 1 hour plus of climbing, or hammering on the hill for 2-3 hours unless it's exceptionally cold.

If you examinine the diet of artic explorers you will note that their diet is heavily laden in fat in order to accomodate massive energy expense in a cold and physically taxing environment....having said that. As you train, your body will crave certain things, and it won't be chips and chocolate bars. Follow your cravings, they are an indication of what your body needs.

I used the books by Barry Groves as a template for the last 5 years of eating, although I continue to eat as I please (or crave). His site second-opinions.co.uk has lots of info, and his books are well researched and presented.

It is likely that I will be charged with heresy for my comments. Try for yourself.