What Should I Eat Before Rowing for Optimal Performance?

December 1, 2025 •

4 min read

Proper nutrition can improve an athlete's rowing performance by as much as 2-3%, according to some studies. Knowing what should I eat before rowing is crucial for powering through demanding training sessions and races, and for ensuring you have the energy and endurance needed to succeed. The right fuel at the right time is the key to unlocking your full potential.

Quick Summary

Fueling for rowing is about timing meals and choosing nutrient-dense foods, primarily carbohydrates, to maximize muscle glycogen stores. It details ideal meals and snacks for different timing windows, emphasizes hydration, and lists foods to avoid for peak athletic performance.

Key Points

Timing is Everything: Eat a main meal 3-4 hours before rowing, a snack 1-2 hours prior, and a quick-absorbing fuel source in the last hour for optimal energy release.
Carbohydrates are Key: Focus on complex carbs (oats, sweet potatoes) for sustained energy in main meals and higher GI carbs (banana, sports gel) for quick top-ups closer to your session.
Stay Hydrated: Drink plenty of fluids throughout the day and before your session, and consider a sports drink with electrolytes for sessions longer than 60-90 minutes, especially in heat.
Avoid Digestive Discomfort: Steer clear of high-fat, high-fiber, and overly spicy foods right before rowing to prevent bloating, cramps, and indigestion.
Listen to Your Body: Individual nutritional needs and tolerances vary; use training sessions to experiment and determine the best fueling strategy for your body.

Fueling Strategies: The Importance of Timing

Preparing your body for a demanding rowing session goes beyond just showing up. The timing of your meals and the composition of your food can significantly impact your energy levels, stamina, and overall performance. The goal is to top off your muscle glycogen stores—the primary energy source for high-intensity exercise—without causing digestive distress. The timing of your last meal will dictate the type and quantity of food you should consume.

3-4 Hours Before Rowing: The Main Meal

For longer, more intense workouts or race days, a substantial meal 3 to 4 hours beforehand is ideal. This gives your body ample time to digest complex carbohydrates and absorb nutrients, providing a sustained energy release. Your plate should be composed mainly of carbohydrates with moderate protein and low fat and fiber.

Complex Carbohydrates: Foods with a low glycemic index (GI) are perfect for this window as they provide slow-release energy, preventing a sudden spike and crash in blood sugar levels. Examples include oats, sweet potatoes, and whole-grain pasta.
Lean Protein: A moderate amount of lean protein supports muscle function and satiety without slowing digestion too much. Good options include grilled chicken, fish, or tofu.
Low Fat and Fiber: While healthy fats are important, too much fat and fiber before a race can lead to stomach upset. Keep these components to a minimum in this meal.

1-2 Hours Before Rowing: The Smaller Snack

If your main meal was several hours ago, or you are rowing in the morning, a smaller, easily digestible snack is a great way to top up energy stores. This is where higher glycemic index carbohydrates come in handy for a quicker energy boost.

Fruits: A banana, a handful of dried fruit, or a fruit cup can provide a quick source of carbs.
Toast: A slice of whole-grain toast with a thin layer of peanut butter or jam offers a good balance of carbs and a little protein/fat.
Smoothies: A blend of fruit, a scoop of protein powder, and milk or a plant-based alternative is an excellent liquid option if you prefer something less bulky.

Within 60 Minutes of Rowing: The Final Boost

This is for a final energy top-up, especially useful before a short, high-intensity effort. Keep this simple and easily absorbed to avoid any last-minute digestive issues.

Sports Gels or Chews: Designed for rapid absorption, these can provide a quick shot of carbohydrates.
Small Fruit: A few slices of melon or an apple can work well.
Fluid: A few sips of a sports drink can provide quick carbs and electrolytes.

Comparison of Pre-Rowing Fueling Strategies


Feature	3-4 Hours Before (Main Meal)	1-2 Hours Before (Small Snack)	<1 Hour Before (Quick Fuel)
Primary Goal	Maximize long-term glycogen stores	Top up energy levels	Provide immediate fuel and prevent blood sugar drops
Key Macronutrient	Complex Carbohydrates	Higher GI Carbohydrates	Simple Sugars/Liquids
Food Examples	Oatmeal with banana, sweet potato with tuna, whole-wheat pasta	Banana with peanut butter, fruit and yogurt, muesli bar	Sports gel, handful of raisins, sports drink
Food Volume	Substantial, filling meal	Light, easily digestible snack	Minimal, quickly consumed
Best For	Long, steady-state sessions and major races	Moderate training, morning rows	Short, high-intensity efforts or final sprint

The Critical Role of Hydration

Dehydration can significantly impair performance, with fluid losses as little as 2% of body mass negatively impacting endurance. Proper hydration is a continuous process, not just something you do right before you row. You should aim to be well-hydrated throughout the day leading up to your session.

Before Your Session: Drink plenty of water throughout the day. In the hours leading up to your row, consider a drink with electrolytes, especially in hot weather or for longer sessions. Aim for 500-1000ml in the few hours before starting.
During Your Session: For sessions over 60-90 minutes, consider a sports drink containing carbohydrates and electrolytes to help maintain blood glucose levels and replace what you lose through sweat. Aim for regular sips every 15-20 minutes.

What to Avoid Before Rowing

Just as important as what you should eat is what you should avoid. Certain foods and drinks can cause digestive discomfort, sluggishness, or negatively impact your energy regulation.

High-Fat Foods: Greasy, fried foods and fatty cuts of meat take a long time to digest and can lead to bloating and discomfort during your row.
High-Fiber Foods (Close to Session): While healthy, high-fiber foods can cause gastrointestinal issues if eaten too close to your workout. Save the broccoli and beans for a meal further away from your session.
Excessive Simple Sugars (Immediately Before): Consuming too many simple sugars in the hour before your row can cause a spike in blood sugar followed by a crash, leading to fatigue.
Spicy Foods: These can cause heartburn and indigestion, which is the last thing you want to deal with when training.
Alcohol: Alcohol impairs hydration and can disrupt your energy metabolism. Avoid it in the 24 hours leading up to a race or heavy training.

Conclusion

Optimizing your nutrition before rowing is a strategic process of timing and smart food choices. By focusing on carbohydrate-rich meals and snacks, prioritizing hydration, and avoiding common dietary pitfalls, you can ensure your body is perfectly fueled for the physical demands of rowing. Experiment with different foods and timings during training to discover what works best for your individual body and performance needs. With the right nutrition, you'll feel stronger, perform better, and recover faster, maximizing your potential both on the water and off. British Rowing provides excellent, in-depth resources on sports nutrition, including specific recipes and guidelines for rowers at various levels.

Frequently Asked Questions

For optimal digestion and sustained energy, eat your main meal approximately 3 to 4 hours before a major training session or race.

A small, easily digestible snack high in carbohydrates is best. Examples include a banana, a muesli bar, or a slice of toast with jam.

High-fiber foods can cause gastrointestinal distress, bloating, and cramps if consumed too close to a demanding exercise session. It's best to save these for meals further away from your workout.

While carbohydrates are the main priority, a moderate amount of lean protein is beneficial for muscle support and satiety. For endurance, a 4:1 carb-to-protein ratio may be ideal.

Maintain consistent hydration throughout the day. In the hours before rowing, aim for 500-1000ml of fluid, and sip regularly during your session. For longer rows, use a sports drink with electrolytes.

Focus on complex, low-glycemic index (GI) carbohydrates like oatmeal, sweet potatoes, and whole-grain pasta in the hours leading up to a long session. These provide a slow, steady release of energy.

It's best to stick to familiar foods on race day. Don't introduce anything new to avoid unexpected digestive issues. Follow your practiced fueling strategy with an emphasis on carbohydrates and hydration.