What to eat before a rowing session? A comprehensive guide for athletes

December 19, 2025 •

4 min read

According to the American Heart Association, carbohydrates are the body's primary and most efficient energy source for intense exercise. To perform your best on the water or erg, understanding what to eat before a rowing session is crucial for fueling your muscles, maintaining energy, and preventing fatigue.

Quick Summary

Properly fueling your body before a rowing session involves strategic timing of carbohydrates, protein, and healthy fats. Optimizing nutrient intake maximizes performance, builds glycogen stores, and ensures steady energy for endurance and high-intensity rowing workouts.

Key Points

Timing is Key: Eat a larger, balanced meal 2-3 hours before, a lighter snack 1 hour before, and a quick-carb boost 30 minutes before your session.
Carbs are Your Fuel: Prioritize complex carbs for sustained energy and simple carbs for quick, immediate energy during shorter, more intense efforts.
Hydration is Critical: Drink plenty of water throughout the day and consider electrolytes for longer, more intense rowing to prevent cramps and fatigue.
Balance Your Macronutrients: Combine carbohydrates with moderate lean protein for muscle support, but keep fats low before exercise to aid digestion.
Avoid GI Distress: Limit high-fiber and high-fat foods in the hours leading up to your row to prevent stomach discomfort and sluggishness.

The Science Behind Your Fuel

For a demanding endurance and strength sport like rowing, your body requires the right macronutrients to perform effectively. The core components are carbohydrates, proteins, and fats, each serving a specific purpose.

Carbohydrates: The Main Energy Source

Carbohydrates are stored as glycogen in your muscles and liver and are the primary fuel for moderate to high-intensity exercise. There are two main types:

Complex Carbohydrates: These provide a slow, sustained release of energy. Examples include oatmeal, whole-grain pasta, brown rice, and sweet potatoes. They are best consumed 2-3 hours before a longer, more intense rowing session to top off your energy stores.
Simple Carbohydrates: These offer a quick boost of energy. Sources like bananas, sports drinks, and energy gels are ideal for a rapid fuel delivery, especially for sessions lasting less than an hour.

Protein: For Muscle Repair and Growth

While not the primary energy source during exercise, protein is vital for muscle repair and recovery post-workout. A moderate amount of lean protein before a session, like in a yogurt or egg dish, can aid in muscle maintenance and support energy levels.

Fats: A Long-Lasting Energy Reserve

Healthy fats provide a concentrated and long-lasting energy source but are digested much slower than carbohydrates. Consuming too much fat too close to your workout can cause sluggishness or stomach discomfort. For this reason, it's best to keep fat intake minimal in your immediate pre-rowing meals.

Timing Your Nutrition for Peak Performance

When you eat is just as important as what you eat. The ideal timing depends on how much time you have before you start rowing.

2-3 Hours Before Your Session

This is the optimal time for a complete, balanced meal. A meal rich in complex carbs will give your body ample time to digest and store energy without causing stomach issues during your workout. Examples include:

Oatmeal with fresh fruit and nuts.
Whole-grain toast with scrambled eggs and avocado.
Grilled chicken breast with quinoa and steamed vegetables.
Whole-wheat pasta with a low-fat sauce.

1 Hour Before Your Session

If you have less time, opt for a smaller, easily digestible snack that focuses on simple carbs and a little protein. This will top off your energy without making you feel too full. Consider these options:

A banana with a tablespoon of almond butter.
Greek yogurt with berries.
A slice of whole-grain toast with jam.
A small handful of pretzels or a low-fat energy bar.

30 Minutes Before Your Session

With minimal time, you should focus on quick-acting, simple carbohydrates to avoid a potential energy crash. Liquid sources can be a good option for rapid absorption.

A small handful of dried fruit.
Energy chews or a gel packet.
A sports drink.
A small glass of fruit juice.

Hydration: Your Engine's Coolant

For endurance activities like rowing, proper hydration is critical for maintaining performance and preventing muscle cramps and fatigue. Dehydration can significantly reduce performance, with studies showing even a 2% fluid loss can have adverse effects.

Start early: Begin hydrating regularly throughout the day, not just before your session.
Include electrolytes: For longer or more intense sessions, electrolytes like sodium, potassium, and magnesium become important to replace minerals lost through sweat. Sports drinks or electrolyte tablets can be useful.
Avoid certain drinks: Limit caffeine and alcohol, as they can cause fluid loss and impair hydration status.

Pre-Rowing Nutrition: Meal vs. Snack Comparison


Aspect	Full Meal (2-3 Hours Before)	Quick Snack (30-60 Mins Before)
Carbohydrates	Focus on complex carbs (whole grains, sweet potatoes) for sustained energy.	Focus on simple carbs (fruits, gels) for quick energy.
Protein	Include a moderate amount of lean protein (chicken, eggs) to support muscles.	Very little, if any. Focus on rapidly digestible carbs.
Fats	Small to moderate amount of healthy fats (avocado, nuts).	Keep fats very low to non-existent to prevent sluggishness.
Fiber	Moderate fiber is acceptable with enough digestion time.	Low fiber to avoid gastrointestinal distress during the workout.
Digestibility	Slower digestion; fuels long-term performance.	Fast digestion; provides immediate energy boost.

What to Avoid Before a Rowing Session

Just as important as what you eat is what you should avoid. To prevent discomfort and maximize performance, steer clear of:

High-fiber foods: These can cause stomach upset and bloating during exercise. This includes excessive raw vegetables or legumes right before a workout.
High-fat foods: Foods like fried items, creamy sauces, and fatty meats are difficult to digest and can lead to sluggishness.
Excessive sugar: While simple carbs are fine for a quick boost, too much sugar can lead to a blood sugar spike followed by a crash, reducing performance.
Trying new foods: Stick to foods you know your body handles well on race day to avoid any surprises.

Conclusion: Fueling Your Way to the Finish Line

Choosing what to eat before a rowing session is a strategic part of your training that can directly impact your performance. By timing your nutrient intake correctly, prioritizing complex carbohydrates for long sessions and simple carbs for quick boosts, and staying properly hydrated, you can ensure your body has the energy it needs. Experiment during your training to discover what works best for your body, and never underestimate the power of a well-fueled session. For more science-backed nutrition strategies, check out resources like this one from Healthline: Pre-Workout Nutrition: What to Eat Before a Workout.

Note on Individualization: Every athlete's body is different. What works for one person might not work for another. Factors like body weight, intensity, and duration of the session all play a role. It is important to experiment during training to find your personalized nutrition strategy.

Frequently Asked Questions

You should have a meal rich in complex carbohydrates, moderate protein, and low in fat. Good examples include oatmeal with fruit, whole-grain pasta with lean protein, or a sweet potato with chicken.

For a quick energy boost, a small, easily digestible snack focusing on simple carbohydrates is best. A banana, a handful of dried fruit, or an energy gel are all good options.

Yes, proper hydration is important for any exercise, regardless of length. While you may not need electrolytes for a short session, starting well-hydrated is key to peak performance and feeling your best.

Muscle cramps are often caused by dehydration and electrolyte imbalance. Ensure you are drinking enough water and consuming electrolytes (like sodium and potassium) before and during your session, especially if you sweat heavily.

For sessions under 60 minutes, water is usually sufficient. However, for longer, more intense rows, a sports drink containing carbohydrates and electrolytes can be beneficial for replenishing stores and preventing fatigue.

While some athletes use caffeine, it is not a substitute for proper nutrition and can be dehydrating in large amounts. Focus on fueling with food and use caffeine as a supplement if you're accustomed to it, not as your primary fuel source.

This likely means you ate too close to your workout or consumed foods high in fat or fiber that take longer to digest. Try experimenting with different foods and timings during training to find what works for your body.