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Many people are unaware of the benefits of milk let alone chocolate milk. Studies have been done separately on each milk and chocolate,
but never in combination. It wasnt until recently that scientists began to delve into the benefits of chocolate milk versus water or Gatorade
after a workout. Athletes such as Michael Phelps drew attention to this at the 2004 Olympics when he was seen to be drinking Carnation
chocolate drinks after swims. Studies now show that chocolate milk aids the body in recovery, most importantly the muscles. Depending on
what kind of chocolate milk you drink, depends on the amount of calories. Eight ounces of whole chocolate milk contains approximately
210 calories, reduced fat milk contains between 160-170 calories, and skim milk contains 160 calories approximately per eight ounces.
When comparing these different kinds of milk, its important to look into information regarding the type of milk used when mixing a
chocolate milk drink and its nutritional benefits. There are four types of dairy milk derived on the market: whole, 2%, 1%, and skim. But
there are also other types of milk that are non-dairy like soy milk, rice milk, and goats milk that is often fortified with the same ingredients
as regular cows milk.
It is extremely important to refuel after a workout, particularly within the first fifteen minutes after completing any form of physical
exercise. Rowing is considered as a strenuous activity and its depletes muscle energy. Chocolate milk is the ultimate recovery aid for
exhausted muscles. It is full of nutrients that help build up the muscles and prevent them from depleting. It also reduces the risk of muscle
damage when exercising through the essential amino acids found in the protein. These proteins work in harmony in order to repair and
restore muscle composition and allow the body to build leaner muscle in order to become healthier.
Training Food
You should expect your rower to be hungry, really hungry when they get off the water. Feeding them 120-240 calories within half an hour,
and then a similar amount every two hours until they go to bed will help them recover and be ready for the next day, both as a student and as
an athlete. A rowers diet is very similar to that of your average adolescent, with one critical exception: carbohydrates. Rowers need more
carbohydrates. The energy a rower uses primarily comes from carbohydrate stored in the muscles as glycogen. The carbohydrate level in
the muscle must be restored before the next practice in order for the athlete to recover and be ready to work hard again. If the
levels are not restored, the athlete remains fatigued and training is not effective. If the problem persists, they will not be able to race
well.
Important Consideration
Adequate Calories
0.4
0.6 - 0.9
0.9 - 1.0
Fats ( 20 - 25 %)
Some fat such as mono-saturated and
polyunsaturated fats are essential for a healthy,
active lifestyle. Omega-3 fatty acids are
particularly helpful for athletes.
Vegetarianism
The real issue, then, when looking at a rower's diet, is not what he or she eats on the day of the
race, but whether they are able to maintain glycogen in the muscle at an optimum level to support
their training regime for the days leading up to the competition. To support the high energy
requirements of one or two vigorous training sessions on a daily basis requires a diet which is high in carbohydrate; adequate in protein,
vitamins, minerals and fluids, and minimal in fat. Without attention to diet composition the rower runs the risk of gradually depleting
glycogen stores during each training session and never allowing the muscle to fully regain its potential supply. This situation not only makes
it difficult to obtain the greatest benefits from a training programme, it also means the athlete could enter the competition with glycogen
stores that are unable to sustain an all-out competitive effort. At a recent team selection process, for example, an oarswoman participated in
nutritional counselling, mainly because she was suffering from low energy and was unable to train at the level she wanted to. She thought
that her low energy level might be due to a diet lacking in iron.
Analysis, however, showed that, while her iron intake was fine, only 36% of her daily calories came from carbohydrate - well below the
recommended 60% level. In reality, she was not eating enough carbohydrate foods to provide the necessary glycogen levels to support her
training. Her goal was to change her diet to maximise her training and competitive efforts.
credits: Sunny Blende M.S. nutritionist; Marjorie T Hagerman
Sample Menu
Breakfast
Lean meat, fish, poultry; skinless and steamed or roasted rather than deep-fried
Bread/rolls/bagels
Low-fat frozen yogurt, sorbet (other desserts limited to 2 to 3 times per week only)
Snacks
Athletes often wonder about the wisdom of including sweets as a part of their high
carbohydrate training diet. From a standpoint of glycogen replacement, in the first 24 hours following an event, carbohydrate from simple
sugars has a slight edge over starch carbohydrate in replenishing muscle glycogen. However, during the following 48 hours, starch
carbohydrate is preferable for optimal glycogen stores. The practical suggestion is to include a mixture of carbohydrates, with concentrated
sweet foodstuffs (biscuits, sweets, cakes, sweet desserts) eaten only in limited amounts, since they are also frequently high in fat and don't
come packaged with as many other valuable vitamins and minerals (folic acid and iron, for example) as do carbohydrates from grains, fruits,
vegetables and legumes.
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Prevent hypoglycemia (low blood sugar) with accompanying symptoms of lightheadedness, blurred vision, indecisiveness,
bonking
130 lbs
1 bagel
150 lbs
30 gms
1 T jelly
8 oz. drink
1 bagel
12
2 T jelly
17
8 oz. drink
180 lbs
30 gms
1.5 bagels
24
2 T jelly
17
8 oz. drink
40 gms
24
17
Total
59 gms
Total
71 gms
Total
81 gms
Calculated
65 gms
Calculated
75 gms
Calculated
90 gms
(above example is 0.5 gm. carbohydrate per lb. of body weight eaten 1 hour before a workout. If the last meal is two hours before training,
then the rower would need 1 gm. CHO/lb. of body weight, etc.) Note: T = tablespoon
Guidelines
Allow more time for digestion as intensity of exercise increases because muscles require more blood during intense exercise. As
blood leaves the stomach to go to the muscles, digestion slows down.
Avoid sugared foods from 1 hour before exercise up to 5-10 minutes. This avoids a blood sugar spike followed by a plunge due
to the release of insulin which prevents fats being released from cells and available for energy. This uses up glycogen even
quicker! The last 5-10 minutes is too short a time for insulin to be secreted and secretion is turned off during exercise
Eat a high-carbohydrate diet daily so muscles will be fueled, especially if you have a jittery stomach and usually abstain from
pre-race meals. Rowers can still perform well under these circumstances.
Hydrate -- the day before and an hour before. Longer races benefit from electrolytes.
Back to Jump
Higher the heat = more water loss, however the body can be trained to conserve electrolytes in the heat
6% glucose such as Gatorade, Powerade, Accelerade. Be careful with fruit juices. The fructose in fruit juices can
cause gastric upset, but helps absorption of CHO after 2-3 hours of continuous exercise.
GU has 100 calories per packet. This would work every 25-30 min. WITH WATER.
Guidelines
Important thing may not be how much you drink, but how quickly the drink can be absorbed.
Cold drinks leave the stomach quickly and are absorbed faster.
Large volumes leave stomach quickly but may not be tolerated well.
Sports drinks (with CHO) help to maintain blood sugar and stamina, therefore allowing exercise to go on longer. Glucose aids
absorption
Electrolytes help absorption and keep sodium (salts) in the body in balance. They may also keep an athlete thirsty and drinking
longer.
Remember, a gram of carbohydrates a minute. The maximum amount of carbohydrate calories that can be absorbed is 250 calories an hour
(in an elite male athlete).
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The ability of muscle to replace glycogen is greatest in the first 30 minutes following exercise.
How to Implement
Type of Carbohydrate - Simple and complex (refined and unrefined) carbohydrates are equally effective in glycogen repletion,
but complex unrefined have added benefits of fiber, vitamins, minerals and decreased fat. See Glycemic Index Chart.
TARGET: 0.5 gms. of CHO/lb. of body weight within the first 2 hours
Guidelines
Muscles can store 2 times the amount of CHO within the first 30 minutes
Energy Bar with < 30% fat and water or Sports Recovery Drinks. A small amount of protein may help speed recovery even
more. The ratio is 1:4, Protein to Carbohydrates
Easy workouts don't require this much CHO since glycogen is not depleted. If the workout is less than one hour and the rower
starts out fully carbo-loaded, he or she may not be very depleted
Low Glycemic Index and complex carbohydrate foods are better consumed before a race.
High Glycemic Index (GI) and simple carbohydrate foods are better consumed after a race. These food have a role in post
-exercise recovery by maximising glycogen resynthesis
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Goals :
To rest the muscles by cutting back on exercise and to supersaturate them with
carbohydrates in anticipation of competition and racing.
Guidelines
Be careful - for every molecule of glycogen stored, three molecules of water are needed. Extra water can be used for hydration,
but has a sluggish feeling effect on muscles.
Loading involves tapering off exercise coupled with a 50-60% carbohydrate diet that is increased to 70%. It is hard to eat that
much!
Drink extra fluids to hydrate your body while limiting dehydrating fluids such as caffeine-containing beverages. Remember,
extra carbohydrates need extra water.