Exhausted after a big pull on the river.
Exhausted after a big pull on the river.

Getting enough fuel for sport ensures maximum performance.

From Boathouse Row to the bronze sculpture of the 1920 Skulling Olympian John Kelly overlooking the Schuylkill River. From Philadelphia’s multiple Regatta’s to the annual Dragon Boat Festival. Think Philadelphia and think rowing. Nutrition plays a pivotal role in crew and sports performance.

Why is fuel important for crew?
Crew is a sport which is one of the top energy burning sports and requires stringent training, discipline and athletic ability. Crew uses both aerobic and anaerobic energy pathways and as a result becomes even more challenging when it comes to getting the right fuel.

Without adequate intake the body will experience early fatigue and breakdown of muscle mass. Water is also lost when tissue is broken down leading to higher risk of dehydration and under performance.

What is the primary fuel for crew?
Carbohydrates are the primary fuel used in most sports especially for sports such as crew.

For crew: 60% of the diet should be made up of carbohydrates which are stored as glycogen in the liver and muscle.

Carbohydrates are found in grains, breads, popcorn, crackers, cereals, pasta, fruits- (dried, fresh, canned), fruit juices (for weight gain), starchy veggies such as potatoes, sweet potatoes, squash, peas and corn.

Foods which contain primarily carbohydrates but also have some protein are legumes (chili, soy, any kind of bean or legume) and dairy (cheeses, milk, yogurt) foods.

Foods which do not contain any carbohydrates are in the meat, fish and poultry group.

PIC Boat House Row