Nutrition
Rowing Fueling Strategy
Rowing fueling strategy adjusts carbs and protein to erg volume and intensity. Long or double sessions need more fuel than short easy rows.
Rowing fueling strategy matches carbohydrate and protein to session type—easy rows may need only normal meals, while long or double sessions benefit from pre- and intra-carbs. Hard glycogen depletion from repeated intervals raises next-day hunger; under-fueling blunts power and recovery.
Post-row protein supports repair within your daily protein target.
Common questions
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Do I need gels for a 30-minute erg?
Usually no—normal meals cover short sessions. Add carbs when total daily erg time exceeds about ninety hard minutes or you stack two sessions.
Related terms
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