Nutrition for Masters Level Rowers Q&A with Robin Brown, MS, RD

Readers, like so many things in life one size does NOT fit all, and Robins answers will be more speaking generically, for specific answers to your situation I would strongly encourage you to connect with Robin — see the link to her site, Using Food To Fuel, above.

You can read about my own experience and results working with Robin in my earlier post, Nutrition…. Proper Nutrition has made ALL the Difference!

Like so many things in life, one size does NOT fit all.

Meet Robin

Robin, maybe you could give our readers a little insight to your history with rowing and how that evolved to your now owning a Nutritional Consulting business?

Robin: I actually began rowing at a club rowing program my sophomore year of college at the University of California, Santa Barbara. I have been an athlete all of my life, but was new to the sport of rowing. Once I began rowing, my college experience was shaped in the best way I ever could have dreamed of. I went on to have a successful collegiate rowing career, excelling in lightweight rowing and earning the opportunity to compete at races such as the Head of the Charles, the San Diego Crew Classic, the Dad Vail Regatta, and even the IRAs.

After graduating from college, I went on to pursue coaching. I coached collegiate, Juniors, Masters, and Adaptive rowing, and really enjoyed my time working with a large range of athletes.

Rowing is the reason I met my husband, and our life led us to move to Pittsburgh, PA, where I decided to return to school to earn my Master of Science in Nutrition at the University of Pittsburgh and go on to become a Registered Dietitian. I found my passion in the effect that proper nutrition had on athletes and athletic performance.

After becoming a Registered Dietitian, I decided I was interested in working with athletes, specifically rowers, and was also a new mom at the time, so I decided it would work best with my family life to pursue my own private practice.

My practice has evolved over the years to be a great decision, and I enjoy working with all of my clients — especially my rowers, of all ages and levels of experience.

Big Picture

Masters rowers often train like younger athletes but recover like older athletes. How should nutrition change as we age to support high-level rowing performance?

Robin: Great question. As we age, we encounter many changes. Our metabolism naturally slows, we can take longer to recover, and our absorption of certain nutrients may not be as efficient as it once was. The beauty is that once we recognize these natural changes, we can prioritize our nutrition in a particular way so that we can attain maximum benefits — that may mean looking closely at calcium intake or sodium losses during a workout so we can target specific individual needs.

What are the biggest nutritional mistakes you see Masters athletes making that limit performance or recovery?

Robin: This one is easy — not prioritizing carbohydrates enough, especially around training (pre-, during, and post-workout fueling).

Protein & Muscle Preservation

As we age, maintaining muscle becomes harder. How much protein should a competitive Masters rower consume compared with a moderately active adult? And does the timing of that protein matter more for Masters athletes?

Robin: Timing of protein ingestion does make a huge impact on recovery and ultimately performance. This is a wide range, but often Masters rowers will be recommended to consume 1.2 to 2.0 grams of protein per kilogram of body weight (whereas the Recommended Dietary Allowance, or RDA, for the average American is 0.8g of protein per kilogram of body weight).

Even more important is consuming protein spread throughout the day to maximize absorption, and consuming protein at ideal times to maximize recovery — such as immediately post-training, specifically after more intense or longer training sessions.

What are your favorite sources of protein, and are there any that you would shy away from?

Robin: All food can fit into a meal plan. It may be better to limit some sources more than others (such as those higher in saturated fat), but no food is "bad" — in moderation, everything fits!

Some of my favorite sources of protein are Greek yogurt (I enjoy using this as a sour cream substitute), cottage cheese (I enjoy adding this as a side to many meals), and ground turkey. We use ground turkey often instead of ground beef for our taco night at home.

Carbohydrates & Energy

There is a lot of debate about carbohydrates. How should a competitive Masters rower think about carbs differently from a typical adult?

Robin: When we get into the Masters arena, we should be more intentional about our carbohydrate choices, but at the same time know there is a time and a place for all carbohydrates. As we age, we want to really focus on including enough fiber in our diet, so a base of whole grains, along with a colorful variety of fruits and vegetables, is a great foundation to build upon.

For a 90-minute hard rowing practice, how should a Masters athlete fuel before, during, and after training?

Robin: It will depend — I'd want to understand when the last meal was consumed and what it was comprised of. But for an early morning training session (let's assume starting at 6am), here's what I'd recommend:

• 45–60 minutes pre-training:
• During training: 30g of carbohydrate per hour (a sports drink works well here)
• Post-training: 25g protein + 75g carbohydrate

What foods or nutrition strategies actually help reduce inflammation without hurting training adaptation?

Robin: Focusing on consuming foods high in omega-3 fatty acids (salmon, walnuts, avocado, flax seed, etc.), as well as foods high in antioxidants (berries, pomegranate seeds, green tea, and even dark chocolate), can have a significant impact on recovery and reducing inflammation. Also, foods and drinks high in polyphenols, such as pomegranate juice, have solid research supporting their effect in reducing muscle soreness post-exercise.

Race Day / Regatta Nutrition

What should a Masters rower eat the night before a major race?

Robin: Most importantly, stick to familiar foods prior to racing. Focus on a carbohydrate base with a complement of protein. Consider cooked vegetables as opposed to raw, to ease the work digestion needs to do. Limiting fat and fiber pre-race can help a lot of athletes feel and perform their best on race day.

In Conclusion

If you could give every Masters rower three nutrition rules to follow for the next 20 years, what would they be?

Robin:

• Though my private practice is called Using Food To Fuel, food is SO MUCH more than just fuel. Make sure you enjoy the food you choose to nourish your body with. Maintain a healthy relationship with food by holding onto the mindset that no food is bad food.
• Understand the importance of nutrient timing. You need to fuel well if you want to train well. Pre-, during, and post-training fuel is non-negotiable.
• Keep a focus on hydration. It's easy to lose track, but keep it fun and flavorful, and periodically check in with yourself to make sure you're hitting your needs.