What to eat before rowing can make or break your performance. A 2000m race - the standard competitive distance - lasts just 6-8 minutes but demands an extreme combination of aerobic power and anaerobic capacity. Rowing derives 75-80% of its energy from aerobic metabolism and 20-25% from anaerobic sources, especially at the start and sprint finish.
This means your pre-row meal must deliver readily available glycogen for high-intensity bursts while maintaining stable blood sugar for sustained aerobic output. Get your nutrition wrong and you'll fade in the third 500m when it matters most.
The Energy Demands of Rowing
Rowing is one of the most demanding endurance sports. A competitive race burns through muscle glycogen rapidly, and low pre-exercise glycogen stores are directly linked to reduced high-intensity performance. Carbohydrates aren't optional - they're essential.
Why Carbohydrates Matter for Rowers
Your muscles store carbohydrate as glycogen - the primary fuel for rowing. During a 2000m race or hard erg session, you deplete these stores rapidly. Starting with full glycogen stores means more available energy when you need it: the explosive start, powering through the middle 1000m, and having enough left for the sprint.
Elite rowers often train twice daily, which makes daily carbohydrate intake critical. But even recreational rowers doing a single session need to prioritise carbs in their pre-row meal. Studies consistently show that low pre-exercise muscle glycogen reduces high-intensity rowing performance.
Pre-Row Meal Timing
When to Eat Before Rowing
3-4 hours before: Full meal with substantial carbohydrates, moderate protein, low fat. This is ideal for race day or hard sessions.
2-3 hours before: Medium-sized meal if you can't eat earlier. Focus on easily digestible carbs.
1-2 hours before: Light snack only - banana, toast, or natural energy bar. Anything heavier risks stomach discomfort.
Early morning sessions: Even a small snack beats nothing. Toast with jam or a banana helps top up liver glycogen depleted overnight.
Best Foods Before Rowing
3-4 Hours Before
Substantial Pre-Row Meals
- Porridge with banana, honey, and berries - Classic rower's breakfast, sustained energy release
- Pasta with tomato sauce and chicken - Carb-heavy, moderate protein, low fat
- Rice with salmon and vegetables - Easily digestible, complete meal
- Bagel with eggs and avocado - Dense carbs plus protein and healthy fats
- Pancakes with fruit and maple syrup - High-carb, popular race-day choice
1-2 Hours Before
Light Pre-Row Snacks
- Banana - Quick-digesting carbs, potassium for muscle function
- Toast with jam or honey - Simple carbs, minimal fibre
- Natural energy bar - Look for high-carb, low-fibre options
- Rice cakes with nut butter - Light, portable, easy on the stomach
- Dates - Natural sugars, convenient, no preparation needed
Carbohydrate Targets for Rowers
Research suggests rowers should aim for:
- Training days (moderate): 5-7g carbohydrate per kg body weight
- Heavy training days: 7-10g carbohydrate per kg body weight
- Competition day: 7-10g carbohydrate per kg body weight, with 1-4g/kg consumed 1-4 hours before racing
For a 75kg rower on a heavy training day, that's 525-750g of carbohydrate - substantially more than most people eat. This illustrates how energy-demanding rowing really is.
Foods to Avoid Before Rowing
- High-fat foods: Slow digestion, can cause nausea during intense efforts
- High-fibre foods: Beans, raw vegetables, bran cereals - GI distress waiting to happen
- Large protein portions: Steak and eggs might sound like fuel, but they sit heavy
- Spicy foods: Can cause reflux, especially at high stroke rates
- Unfamiliar foods: Race day is not the time to experiment
Pre-Row Hydration
Rowers lose significant fluid through sweat, even in cool conditions. The effort is so intense that thermoregulation demands are high. Starting dehydrated impairs performance and increases perceived effort.
- Drink 500-600ml of water 2-3 hours before rowing
- Another 200-300ml 30-60 minutes before
- Urine should be pale yellow - dark indicates dehydration
- For early morning sessions, drink as soon as you wake
Special Situations
Regatta Day
Regattas often involve multiple races across a day. Eat a substantial breakfast 3-4 hours before your first race. Between races, consume small amounts of easily digestible carbs (sports drinks, bananas, natural energy bars) to maintain glycogen stores without overeating.
Early Morning Ergs
If you're rowing at 6am, eating a full meal isn't realistic. A small snack (banana, toast) 30-60 minutes before helps top up liver glycogen depleted overnight. Some rowers tolerate training fasted for easy sessions, but hard efforts require fuel.
Twice-Daily Training
Elite rowers often train morning and evening. Aggressive carbohydrate intake between sessions is essential for recovery. Aim to consume carbs within 30 minutes of finishing the first session to maximise glycogen resynthesis before the second.
The Bottom Line
Rowing demands carbohydrate. Eat a substantial carb-rich meal 3-4 hours before, stay hydrated, and don't fear eating for performance. Your last 500m depends on it.
