Sample Eating Schedule & Meal/Snack Ideas

Health & Wellness

For up-to-date articles on health for rowers, please check out the USRowing Health and Wellness page. This site is dedicated to enhancing the health and well-being of the rowing community by providing nutrition resources, research-based articles, and the latest in dietary education.

Sample Eating Schedule & Meal/Snack Ideas

Here is a sample meal plan and eating schedule that includes ideas for a day with morning practice and for a day with afternoon practice. Norcal coaches want to make sure that rowers and coxswains are properly fueled and hydrated both at school and at practice.

Making the right food choices will not only help your rowing performance, but it will help with recovery, injury prevention, and general fatigue throughout the day. If you have any specific dietary restrictions or questions, feel free to reach out to your coach.

Remember that these are suggestions. Feel free to substitute similar foods. If you don’t like oranges, have a banana or an apple. If you don’t like chicken, substitute a different lean meat. If you are vegetarian or vegan, talk to your coach to get alternate ideas.

Sample Meal Plan for a Morning Practice Day

Breakfast:

• Banana w/ almond butter
• 8 oz chocolate milk
• 8 oz water

At Practice:

• Drink water with added electrolytes or gatorade immediately before, during, and immediately after workout (32 oz total)

Post-Workout Snack:

• Clif bar
• Orange
• 8 oz water

Snack:

• Plain 1/2-2% greek yogurt w/ honey
• 1 handful of blueberries
• ¼ cup granola
• 8 oz water

Lunch:

• Tuna salad sandwich on whole grain bread topped w/ mixed greens and tomatoes
• Side of pretzels
• 8 oz water

Snack:

• Vegetables and hummus
• 8 oz water

Dinner:

• Chicken breast served w/ baked sweet potatoes and green beans
• 8 oz water

Tip: keep a glass of water near your bed and take a drink if you wake up in the middle of the night. This will help keep your body hydrated throughout the night.

Sample Meal Plan for an Afternoon Practice Day

Breakfast:

• 2 scrambled eggs
• 1-2 slices of whole grain toast
• 2-3 slices of turkey bacon
• 1 kiwi fruit
• 8 oz orange juice
• 8 oz water

OR

• ¾ c muesli (dry mix of oats, dried fruit, nuts, seeds, wheat bran, wheat germ, oat bran, chia seeds, ground flax seed) soaked overnight in milk/coconut milk and sweetened with 1 tsp honey
• 8 oz tart cherry juice
• 8 oz water

Snack

• Banana w/ almond butter
• 8 oz chocolate milk

Lunch

• ½ c cooked quinoa over mixed greens and chopped vegetables topped with ½ avocado, tomato, 1-2 Tbsp olive oil, 1 Tbsp balsamic vinegar, salt and pepper to taste
• 8 oz water

Snack

• Kashi Go Lean Plant Protein Bar
• Peach
• 8 oz water

At Practice:

• Drink water with added electrolytes or gatorade immediately before, during, and immediately after workout (32 oz total)

Post-Workout Snack

• Clif Nut Butter Bar
• Apple
• 8 oz water

Dinner

• Chicken tacos (chicken breast cooked in coconut or grapeseed oil, seasoned, shredded) wrapped in a whole wheat flour tortilla topped w/ mixed greens, avocado, tomato, onion, a few crumbles of queso fresco, and salsa/hot sauce
• ½ cup cooked brown rice
• ¼ cup black beans and 1-2 Tbsp salsa verde
• 8 oz water

Tip: Keep a water bottle with you throughout the day. You should be constantly hydrating, not just at meal-time or during practice.