Nutrition For Rowing

NUTRITION
FOR
ROWING
FROM
JOHN M. BERARDI, PHD, CSCS

BRIAN G. ST. PIERRE, MS, RD, CSCS
Copyright 2023 by Precision Nutrition Inc.
All rights reserved. No part of this book may be reproduced in

any form or by any means, electronic or mechanical, including
photocopying, recording, or by an information storage and
retrieval system, without written permission from the publisher.
In other words, don’t copy any of our work, sell it for profit,
or pass it off as your own. That would be wrong. But you already
knew that.
The suggestions recommended in Precision Nutrition: Nutrition

for Rowing are not intended as a substitute for any exercise or
dietary regimen prescribed by your doctor.
As with any exercise and nutritional intervention, whether for

health improvement, weight gain, fat reduction, or performance
enhancement, you should obtain your doctor’s approval before
beginning. Further, and preferably, your physician should perform
an overall assessment of your health and readiness.
Precision Nutrition Inc., the editors, and authors hereby disclaim

any liability or loss in connection with the use of this system, its
programs, and advice herein.
REVIEWERS EDITORS
Alex Schwartz, PhD Krista Scott-Dixon, PhD
Adam Feit, PhD, CSCS, Meghan Crutchley, MEd

SCCC, PN2
Helen Kollias, PhD

CONTENTS
PARTS INTRODUCTION1
■ How to Use This Guide 3
1 2 THE ESSENTIALS 6
HOW TO BUILD A STRONG FOUNDATION
3 4
ESSENTIAL 1 Optimal Hydration 10
ESSENTIAL 2 Lean Protein 12
ESSENTIAL 3 Quality Carbohydrates 18
ESSENTIAL 4 Healthy Fats 23
ESSENTIAL 5 Vitamins, Minerals, & Phytonutrients 28
■ Food Labels: How to Read Them 31
■ Grocery Shopping 101 33
1 2 FINE TUNING 35
HOW TO CUSTOMIZE YOUR DIET
3 4
NUTRITION ADJUSTMENT 1 Eat for Your Activity Level 39
NUTRITION ADJUSTMENT 2 Eat to Lose Weight and Body Fat 41
NUTRITION ADJUSTMENT 3 Eat to Gain Muscle and Strength 44
1 2 HIGH PERFORMANCE 47
3 4 ADVANCED STRATEGIES FOR NEXT LEVEL NUTRITION
ADVANCED STRATEGY 1
Before Practices, Workouts, and Races 48
ADVANCED STRATEGY 2
During Practices, Workouts, and Races 50
ADVANCED STRATEGY 3
After Practices, Workouts, and Races 52
■ Race Day: How to Perform Your Best 53
■ Supplements: How to Get an Edge 56
1 2 SPECIAL TOPICS 65
3 4 SPECIFIC NUTRITION STRATEGIES FOR WHEN YOU NEED THEM
SPECIAL TOPIC 1 Injuries and Concussions 66
SPECIAL TOPIC 2 Food Allergies and Intolerances 69
SPECIAL TOPIC 3 Plant-Based Diets 73
SPECIAL TOPIC 4 In-Season vs. Off-Season 75
SPECIAL TOPIC 5 Good Nutrition on a Budget 77
SPECIAL TOPIC 6 Good Nutrition on the Road 79
SPECIAL TOPIC 7 Quick and Healthy Snacks 81
SPECIAL TOPIC 8 Super Shakes 83
RESOURCES92
■ Hand Portions FAQ 92
■ Daily Portion Tracking Sheet 103
■ Nutrition for Rowing Handout 104
■ What to Eat Handouts 105
INTRODUCTION
Sports nutrition can sometimes seem confusing. “Experts”
preach wildly different eating styles. Or endorse weird
supplements. Or give ridiculously impractical advice.
It’s natural to be left wondering:
‘What, exactly, should I do?’
So how can you cut through it all? Decide which strategies

to use? Figure out what’s really important—for getting
the performance, health, and body composition edge
you want?
This step-by-step guide has your answers.
It’ll show you how to eat for high performance and

your peak athletic physique—using an evidence-based
approach that’s backed both by science and our
experience working with over 100,000 clients.
Are you ready to level up?
Let’s get started.
1
Why Nutrition Is Crucial
for Rowers
(According to a 3-Time Olympian)
“You need the strength and power to move not only

yourself, but also the mass of the boat,” says Laurel
Korholz, a three-time Olympian and head coach at the
US Rowing training center. “What’s more, you need to
do that while overcoming water resistance and whatever
Mother Nature throws at you.”
As a result, rowers tend to spend a lot of time training.

“We start the day on the water, and typically have two
rowing sessions,” says Korholz, explaining that, in total,
her athletes log about 1,000 minutes per week in the
boat. “But we’re also strength training two to four times
per week depending on the season.”
Peak performance isn’t just about strength and fitness,

though: It’s also about coordination, mental focus, and
adjusting to environmental conditions. If you aren’t fueled
properly, those abilities deteriorate quickly. “Everything
starts breaking down—your energy drops, your focus
wanes, you become fatigued, and then you start slowing
down,” says Korholz.
“Nutrition cannot be overvalued in rowing—it’s vital,” she

says. “If you don’t fuel yourself properly, you cannot
recover adequately; if you cannot recover adequately,
you can’t train effectively; and if you can’t train effectively,
you can’t race successfully—it’s that simple.”
2
How to Use This Guide
This guide is divided into 4 parts. They’re presented in
order of importance, with the first 3 parts building on the
one before.
So Part 1? It’s not only where you begin, it also forms the
foundation for everything else you do. Without this ground
floor, none of the other parts hold up.
Think of Part 1 as the single most important step you

can take.
In fact, for the majority of athletes, implementing the

Part 1 strategies are enough. The more advanced tactics
that come in Parts 2 and 3 add further additional benefits,
but they pale in comparison to the Part 1 strategies.
(Part 4 provides advice and resources that help you
solve specific challenges that may arise during any part
of your journey.)
Once you’ve nailed the guidelines in Part 1, though, you

can use the subsequent sections to further personalize
and elevate your nutrition, if desired.
3
PARTS HERE’S A QUICK RUNDOWN OF EACH SECTION.
1 2
THE ESSENTIALS
Start here and build a strong foundation by mastering
3 4 the essential skills of performance nutrition. We’ll show
you how to get the protein, carbohydrates, fats, vitamins,
minerals, phytonutrients, and fluids you need to perform
your best. This alone will give you an advantage over
90 percent of your competitors.
1 2 FINE TUNING
In this section, you’ll learn how to eat for your specific
3 4 body composition goals. Whether you want to lose fat
or gain muscle, you’ll be able to adjust your eating
approach to speed up progress, overcome plateaus,
and optimize energy intake for any given activity level.
1 2 HIGH PERFORMANCE
Here you’ll move beyond the essentials—even beyond
3 4 individualization—and learn more advanced nutrition
strategies that help you make progress at the fringes.
This means eating the right nutrients before, during, and
after practices, workouts and races. We’ll also cover
supplements in this section.
1 2 SPECIAL TOPICS AND

3 4 CONSIDERATIONS
The final section is filled with tips and tricks that can help
you with special circumstances—for instance, you have
a tight budget or food allergies, or you don’t eat meat.
It also shows you how to better incorporate quality nutrition
into your personal routine, whether you want to eat well
4 while traveling or need healthy on-the-go snacks.
PART
1
5
1 2 THE
3 4 ESSENTIALS
HOW TO BUILD A STRONG
FOUNDATION
Here’s an important (and maybe surprising) fact: Research
shows that athletes rarely meet all their nutritional needs.
Even those who try to eat a healthy diet may not get
enough water, calories, protein, quality carbohydrates,
healthy fats, vitamins, minerals, and/or phytonutrients.
(Yes, that’s a long list.)
These nutrient deficiencies can:
• reduce endurance
• decrease muscle strength and power
• increase recovery time after races
• reduce muscle mass
• increase body fat
That’s why nailing the essentials of nutrition is so important—

and can be such a game-changer, for both performance
and health.
But covering all those bases—from hydration to protein

to vitamins—sounds complicated, right?
Well, it’s not—provided you use the right system.
6
1 2 We have that system.
3 4 Before we explain, a quick reality check: Nutrition for rowing
is critical, but getting it right shouldn’t require as much
THE
ESSENTIALS
effort as mastering the sport itself. That’d be unsustainable.
It might even prevent you from getting started.
As an athlete, you’re busy and have lots of demands on

your time. You don’t need to spend that time meticulously
measuring your food or worrying about unnecessary
details to meet your needs.
Enter: hand portions.
With this system, you can use your hand for easy, convenient
portion-sizing and meal planning.
You’re not actually measuring your food, but rather using

your hand to gauge portion size. And because each
hand portion provides a certain number of proteins,
carbs, and fats, this method counts calories, macros, and
even micronutrients (like vitamins and minerals) for you.
Here’s how it works:
• Your palm determines protein portions.

• Your cupped hand determines carbohydrate portions.
• Your thumb determines fat portions.
• Your fist determines vegetable portions.
7
1 2
3 4
THE
ESSENTIALS
A portion A portion A portion A portion
of protein = of vegetables = of carbs = of fats =
1 palm 1 fist 1 cupped hand 1 thumb
This handy portion-measuring system works well for

many reasons.
• Hands are portable. They come with you everywhere
you go: restaurants, cafeterias, social gatherings,
the gym.
• Hands are always the same size. So they serve

as a reliable reference point—without the need for
measuring cups or a food scale.
• Hands are proportional to your body size. Bigger

people generally need more food and tend to have
bigger hands—therefore they get larger portions.
Smaller people generally need less food and tend to
have smaller hands—therefore they get smaller portions.
• Hand portions can ensure adequate nutrition.

Following hand-portion guidelines helps you get the
right amount of calories, protein, carbohydrates, fats,
vitamins, minerals, and phytonutrients.
• Hand portions are easy to track. This eliminates the

time-consuming—and often unnecessary—task of
weighing and measuring your food, or entering everything
you eat into a calorie- and macro-tracking app.
Now that you know how the hand portion system works,
8 let’s get to the good part…
1 2
What to Eat (and How Much)
3 4 There are five key nutrition categories that are crucial for
athletes. If you consistently follow the guidelines for each,
THE
ESSENTIALS
you’ll be well-fueled, well-nourished, and well-prepared
to perform your best.
You might notice: We don’t say a word about calorie intake

in this section. Isn’t that pretty important, too?
For sure. But by nailing these five essentials—using the

recommended hand portions—you’ll automatically meet
your calorie needs. It’s built into the system, without you
having to think about it.
That said, if you need to adjust your intake—because

you want to lose fat or gain muscle—we’ll show you how
to modify your hand portions for those goals in Part 2.
Remember: Mastering the essentials here in Part 1 is your

first and most important step. Everything else is secondary.
9
1 2 ESSENTIAL ONE
3 4
Optimal Hydration
THE
ESSENTIALS
This isn’t the most exciting topic, but it’s an important one.
That’s because if you don’t drink enough water—and you
become dehydrated—your health will decline, your metabolic
rate will slow, and your performance will tank.
Case in point: When you lose more than 1-2 percent of your
body water—which can happen from just one hour of
exercise in the heat—brain function diminishes, endurance
drops, and strength and power decrease. What’s more, your
heart can start racing during even relatively easy activities.
So it’s critical you drink enough.
Your guideline: Aim for 96 to 128 ounces (3-4 liters) every day.
Here’s how:
• Step 1: Drink a 32-ounce (1 liter) bottle of water during

practices, workouts, and races.
• Step 2: Drink another 32-ounce (1 liter) bottle of water

right after practices, workouts, and races.
• Step 3: Each time you eat a meal, drink 8 to 16 ounces

(0.25-0.5 liter) of water.
For basic hydration, plain water is fine. But if you’re training

hard (and sweating a lot), you could add a powdered
sports or recovery drink to these bottles. To learn more
about this, see Part 3: High Performance.
10 Use the chart below to assess your hydration level.

1 2
Are you Hydrated?
Your urine color is an indication of your hydration level.
3 4
YOU’RE WELL HYDRATED
THE
ESSENTIALS
Drink according to thirst
IT’S TIME TO HYDRATE YOU’RE DEHYDRATED
Drink about 1-2 glasses of water
YOU’RE VERY DEHYDRATED YOU’RE SEVERELY DEHYDRATED
Drink about 1 liter of water as soon as you can

Toilet water dilutes urine by 1-2 shades
The colors above assume you’ve peed in a cup. If you don’t want to do that (who
does?), just know that the toilet water will dilute your urine color by 1 or 2 shades.
Urine color isn’t your only indicator of dehydration, though.

If you’ve been going hard and start feeling a little confused,
get a headache, tire quickly, become dizzy or light-headed
when standing up, or feel really moody, these are early
warning signs of dehydration. You need to start drinking.
(Refer to “Nutrition During Training and Races” in Part 3
11 for more guidance on specific hydration strategies.)
1 2 ESSENTIAL TWO
3 4
Lean Protein
THE
ESSENTIALS
As a rower, you need more protein than the average person.
If you don’t eat enough of this nutrient, it’s harder to

build muscle, lose fat, and recover from practices, workouts
and races.
Protein also helps you:
• digest your food better

• make hormones (like growth hormone)
• maintain a healthy immune system
Your guideline: Eat 0.8 to 1 gram of protein for every pound

you weigh (1.8-2.2 grams per kilogram). This ensures you’ve
optimized protein intake. (It’s based on research showing
this is the upper range needed to maximize muscle growth.)
For example, if you weigh:
• 150 pounds (68 kg):

Eat 120-150 grams of daily protein.
• 200 pounds (91 kg):

• 250 pounds (113 kg):

Once you’ve done the math to calculate your intake, you

can figure out how many hand portions you need.
12
1 2 As you’ve already learned, hand portions make it easy to
track your intake.
3 4
For example, one portion of lean
THE
ESSENTIALS
protein—say, lean steak, chicken
breast, or tofu—is the diameter and
thickness of your palm and provides
about 25 grams of protein. A scoop of
protein powder is usually the same. (Check the product
label to be sure.)
Based on this, a 150-pound (68 kg) rower would need

about 5-6 palms of protein each day.
Here’s the math:

150 pounds of body weight
x 0.8-1.0 gram of protein
= 120-150 g protein.
Then 120 g or 150 g of total protein

–: 25 g protein per palm-sized serving
= 5-6 palms of protein per day.
To make it even easier, you’ll probably get enough

protein if you simply eat around 1-2 palm-sized portions
of protein-dense food with each meal.
That brings us to the obvious question…
13
1 2
What kind of protein?
3 4 Primarily, we recommend you emphasize minimally-
processed sources of lean protein. That includes animal
THE
ESSENTIALS
protein such as lean beef, chicken, turkey, and fish, and
plant-based protein such as lentils, beans, edamame,
tempeh, and tofu.
But you don’t need to rigidly eat chicken breasts at every

meal. Instead, think of your protein choices on a continuum,
as shown in the graphics that follow.
The idea: Most of your protein—about 80 to 90 percent—

should come from the “Eat More” and “Eat Some”
categories. The other 10 to 20 percent can come from
which category you prefer, including the “Eat Less”
category. This provides you with flexibility while still
allowing you to nail the essentials.
Start viewing your choices on the next page.
14
1 2 EAT MORE
ANIMAL-BASED
3 4
THE
ESSENTIALS
Eggs and Fish Shellfish Chicken Duck

egg whites
Turkey Lean beef Bison Lean pork Wild game
Other meats
goat, camel, Insects Plain Greek Cultured
kangaroo, yogurt cottage
crocodile, cheese
horse
PLANT-BASED
Tempeh Tofu Edamame

*count
These only
as a protein
source if you
do not consume
the other protein
sources in
Lentils* Beans* Peas* this category.
Otherwise, they
French, red, Navy, Lima, Split, count as a
green, black, kidney, black, Black-eyed carbohydrate, as
they contain more
brown great northern, carbohydrate
15 garbanzo, etc. than protein.
1 2 EAT SOME
ANIMAL-BASED
3 4
THE
ESSENTIALS
Uncultured Medium-lean meats Medium-lean poultry

cottage cheese (85-92% lean) (85-92% lean)
Canadian bacon Lamb Meat jerky
Poultry sausage Minimally-processed Protein powders

lean deli meat
PLANT-BASED
Seitan Tempeh bacon Textured vegetable

protein
Burgers*
Plant-based protein Soy yogurt, Black bean,
powders unsweetened traditional veggie
* These only count as a protein source if you do not consume the other protein
sources in theis category. Otherwise, they count as a carbohydrate, as they contain
16 more carbohydrate than protein.
1 2 EAT LESS
ANIMAL-BASED
3 4
THE
ESSENTIALS
Fried meats Chicken fingers, High-fat meat

nuggets, and wings (<85% lean)
High-fat poultry Processed deli meats High-fat sausages

(<85% lean)
Pepperoni sticks Protein bars High-mercury fish

(albacore tuna,
shark, swordfish)
PLANT-BASED
** This includes items

such as Impossible,
Beyond, Gardein, Boca,
Tofurky, Quorn, etc.
Plant-based meats** Most of these are made
from a highly-processed
Plant-based Burgers, sausage, protein, along with
protein bars hot dogs, etc. added oils, salts, sugars,
flavors, and colors.
17
1 2 ESSENTIAL THREE
3 4
Quality Carbohydrates
THE
ESSENTIALS
Rowers need carbs to be at their best. While you might
have heard low-carb diets help athletes, the scientific
evidence just doesn’t support that. Rather, getting
enough carbs is crucial for optimizing your performance,
recovery, and body composition.
Eating enough carbs can also help you:
• Keep your thyroid functioning well

• Maintain healthy levels of sex hormones
(testosterone for men; estrogen and
progesterone for women)
• Regulate your mood and emotions

• Sleep better
Your guideline: Eat 2 to 3 grams of carbs for every pound

you weigh (5-7 grams per kg).

• 150 pounds (68 kg):
Eat 300-450 grams of carbs every day.
• 200 pounds (91 kg):

• 250 pounds (113 kg):

18
1 2 As with protein, you can use your hand to
track your intake. A portion of carbohy-
3 4 drate-rich foods—fruit, potatoes, grains,
beans—is the size of your cupped hand
THE
ESSENTIALS
and provides about 25 grams of carbs.

about 12-18 cupped handfuls of carbs each day.
Here’s the math:

x 2-3 grams of carbs
= 300-450 g carbs.
Then 300 g or 450 g of total carbs

–: 25 g carbs per cupped-hand serving
= 12-18 cupped handfuls of carbs per day.
To make it even easier, you’ll probably get enough if you

eat around 3-5 cupped handfuls of carbohydrate-dense
foods with each meal.
What kind of carbs?

Choose high-quality carbohydrate-rich foods that are
minimally-processed. This includes any whole fruit, starchy
vegetables—such as whole potatoes and corn—a variety
of whole grains and beans.
Use our continuum to guide your choices: About 80 to

90 percent of your carb intake should come from the
“Eat More” and “Eat Some” categories. The other 10 to
20 percent can come from whichever category you prefer,
19 including the “Eat Less” category.
1 2 EAT MORE
3 4
THE
ESSENTIALS
Beans and lentils Steel-cut, Buckwheat Quinoa

rolled, and old-
fashioned oats
Whole-grain, Sorghum Farro Millet

black, and
wild rice
Potatoes Amaranth Plain non-Greek Plain kefir

yogurt
Fresh and Corn Sweet potatoes Barley

frozen fruit
Taro Yams Whole or sprouted grain

bagels, breads, English
20 muffins, pastas, and wraps
1 2 EAT SOME
3 4
THE
ESSENTIALS
Couscous White rice Ganola Instant or

flavored oats
Milk Vegetable Flavored Flavored

juices yogurt kefir
Pancakes and Whole-grain Oat-based Canned, dried,

waffles crackers geranola bars and pureed
unsweetened fruit
Bean and White bagels,

pulse pasta breads,
English muffins,
pastas, and wraps
21
1 2 EAT LESS
3 4
THE
ESSENTIALS
Cereal bars Fruit juices Flavored milk Honey, Canned, dried

molasses, and pureed
syrups, and sweetened
jellies fruit
Sweetened Juice drinks Sweetened Sweetened Soda

sports drinks energy drinks plant milks
Crackers Sugar Pretzels Foods with

10+g added
sugar
THESE FOODS ARE ALSO RICH SOURCES OF FATS, SO THEY

COUNT AS BOTH A SERVING OF CARBOHYDRATE AND FAT.
Chips Fries Ice cream and Candy bars Donuts

frozen yogurt
22 Cookies Pastries Muffins Cakes

1 2 ESSENTIAL FOUR
3 4
Healthy Fats
THE
ESSENTIALS
People used to think dietary fat made you fat, slowed
you down, and caused heart attacks. But that’s not true:
Especially if you focus on the right kind of fat.
In fact, you need healthy fats to help:
• burn body fat and build muscle

• your cells work properly
• make sex hormones (like testosterone and estrogen)
• build a strong immune system
• absorb important nutrients like vitamins A, D, E and K
Your guideline: Eat about 0.5 gram of fat for every pound
you weigh (1.1 grams per kg).

• 150 pounds (68 kg):
Eat about 75 grams of fat every day.
• 200 pounds (91 kg):

• 250 pounds (113 kg):

23
1 2 You can use your thumb to track your
intake. A portion of fat—for instance,
3 4 nuts, peanut butter, olive oil—is the
size of your entire thumb and provides
THE
ESSENTIALS
about 10 grams of fat.

about 7-8 thumbs of healthy fats each day.
Here’s the math:

x 0.5 gram of healthy fats
= 75 g healthy fat.
Then 75 g of total health fat

–: 10 g fat per thumb-sized serving
= 7-8 thumbs of fat per day.
To make it easier, you’ll likely get enough fat if you eat

1-2 thumbs of fat-dense food with each meal.
What kind of fats?

You want to eat mostly minimally-processed, healthy fats.
Aim for a mix of whole-food fats (like nuts and seeds),
blended whole foods (like nut butter and guacamole),
and pressed oils (like olive and avocado). This doesn’t
mean, however, that you can’t enjoy butter or bacon
(in moderation).
Your goal: to consume 80 to 90 percent of your fat intake

from the “Eat More” and “Eat Some” categories of the
eating continuum below. The other 10 to 20 percent can
24 come from whichever category you prefer.
1 2 EAT MORE-
3 4
THE
ESSENTIALS
Extra virgin Walnut oil Marinades and Avocado and

olive oil dressings with oils avocado oil
in this category
Aged cheese Egg yolks Seeds: Cashews

chia, flax, hemp,
pumpkin, pepita,
and sesame
Pistachios Almonds Brazil nuts Pecans
Peanuts and Walnuts Olives Pesto made with

natural extra virgin
peanut butter olive oil
Nut butters from other Fresh, unprocessed

25 nuts in this category coconut
1 2 EAT SOME
3 4
THE
ESSENTIALS
Virgin and light Expeller pressed Sesame oil Flaxseed oil

olive oil canola oil
Coconut oil / milk Peanut oil Dark chocolate Marinades

and regular and dressings
peanut butter with oils in
this category
Fish and algae oil Cream Fresh cheese Flavored nuts

and nut butters
Trail mix High oleic High oleic

safflower oil sunflower oil
Often rich in carbohydrate These naturally-bred oils are high in
as well, with sources heart-healthy monounsaturated fats and contain
of varying quality. little saturated fats and no trans fats.
26
1 2 EAT LESS
3 4
THE
ESSENTIALS
Bacon* Sausage* Butter Margarine
Processed Corn oil Cottonseed oil Sunflower oil

cheese
Canola oil Soybean oil Safflower oil Marinades and

dressings with oils
in this category
Vegetable oil Fat-rich foods Hydrogenated Shortening

with 10+g oils and trans fats
added sugar
27 * Ahigher
lso sources of protein, though usually
in less desirable fats.
1 2 ESSENTIAL FIVE
3 4
Vitamins, Minerals,
THE
ESSENTIALS
& Phytonutrients
To help ensure you get all the vitamins, minerals, and
phytonutrients (plant nutrients) you need for optimal
health and performance, we gave colorful, nutrient-dense
vegetables their own category.
That’s because vitamins, minerals, and phytonutrients are

the unsung heroes of the performance world (and colorful
vegetables are loaded with them). These micronutrients are
involved in hundreds of metabolic processes that influence
energy levels, appetite, strength, endurance, and mood.
Without enough of these micronutrients:
• you’ll get sick more often

• your brain function and coordination will decrease
• your muscle (and heart) contractions will be less powerful
• you’ll be weaker and your endurance will suffer
• you’ll suffer muscle cramps
• you’ll increase your risk of heart disease, cancer,
diabetes, and more
Most athletes don’t meet all of their vitamin and mineral

needs. Specifically, they’re often deficient in vitamin D,
magnesium, zinc, and calcium.
What’s more, they also tend to come up short in

28 phytonutrients. One clue: Their plates aren’t very colorful.
1 2 Turns out, the colors and aromas in plants signify the
presence of phytonutrients—and virtually all athletes are
3 4 deficient in one color or another. In fact, only 12 percent
of athletes consume enough purple/blue-colored
THE
ESSENTIALS
vegetables (and fruits), and only 14 percent get enough
white-colored produce.
How to get the right amount

By eating an appropriate amount and variety of lean
proteins, quality carbohydrates, and healthy fats, you’ll
likely meet most of your vitamin and mineral needs.
And by “eating the rainbow” of vegetables (and fruits), you

should get plenty of each plant color—and the remainder
of your vitamins and minerals.
Hard-training rowers should try to eat at least 1 cup of

each color (green, red, orange/yellow, blue/purple, white)
of vegetables every day.
A portion of vegetables—spinach,
tomatoes, cauliflower—is equal to the
size of your full fist (which is about
1 cup). To make things easy, you’ll
probably get enough if you simply
eat around 1-2 fists of vegetables with each meal.
Try to “eat the rainbow.” Different colors imply different

nutrients and health benefits.
Eating a variety of colorful fruit and starchy vegetables

(like potatoes) also helps you “eat the rainbow,” though
these foods live in the Carbohydrate category.
29
1 2
Eat the Rainbow
3 4
THE
ESSENTIALS
White carrot Garlic Onions Jerusalem Cauliflower Shallots Mushrooms
artichoke
Purple Purple Eggplant Purple Purple Rutabaga Purple

carrots asparagus cabbage cauliflower peppers
Pumpkin Orange Yellow peppers Butternut

peppers squash
Yellow beets Acorn squash Yellow carrots Carrots Summer squash
Tomatoes Red leaf lettuce Beets Radicchio
Radish Rhubarb Red cabbage Red peppers Red onions
Green beans Kale Chinese Snap peas Asparagus

cabbage
Arugula Brussels sprouts Celery Green peppers Cucumbers Iceberg lettuce
Cabbage Broccoli Romaine lettuce Collards Spinach

30
1 2 Essential Knowledge
3 4
Food Labels: How to Read Them
THE
ESSENTIALS
The Nutrition Facts label can help you make better choices.
Here’s how to read it.
Nutrition Facts
Serving Size: 1 cup (228g)
Servings per Container: 2
Serving Size: 1 cup (228g)
Servings per Container: 2 1. Start with serving size.
Amount per Serving What’s the actual serving size?
Calories 250 Calories from Fat 110 How many servings per
% Daily Value container? You may assume
Total Fat 12g 18% a package is one serving only
Saturated Fat 3g 15% to find it’s two or more. For
Trans Fat 3g example, if it’s two servings
Cholesterol 30mg 10% versus one, it has double of
Sodium 470mg 20% everything listed on the label,
Total Carbohydrate 31g 10%
including calories.
Dietary Fiber 0g 0%
Sugars 5g
Amount per Serving
Protein 5g
Calories 250 Calories from Fat 110
Vitamin A 4%
Vitamin C 2% 2. Check the calories. This
Calcium20% is the number of calories per
Iron4% serving. Multiply this by the
* Percent Daily Values are based on a 2,000
number of servings you eat to
calorie diet. Your Daily Values may be higher or know your total calorie intake.
lower depending on your calorie needs.
Calories: 2,000 2,500 Are the calories high, low,
Total Fat Less than 65g 80g or just right for your needs?
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg Here are some general
Sodium Less than 2,400mg 2,400mg guidelines for calorie ranges:
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g MEALS: 400-850 Calories •
31 SNACKS: 150-350 Calories
1 2 Total Fat 12g 18% for overall health. So products
Saturated Fat 3g 15% with more fiber are preferable.
3 4 Trans Fat 3g Vitamins A and C, as well as
calcium and iron, are also crucial
THE
ESSENTIALS
3. Scan the label for trans fat.
for health and performance.
Trans fat intake should be kept
(If you follow our hand portion
as close to 0 g as possible.
recommendations, you won’t
(Saturated fat and cholesterol
even have to think about this.)
don’t need to be limited unless
you have a medical condition.)
Protein 5g
% Daily Value
6. Note the protein amount.
Total Fat 12g 18%
Protein makes meals and snacks
Saturated Fat 3g 15%
more filling; it also helps you
4. Understand “% Daily build muscle and lose fat. Here
Value.” Five percent or less is are good targets for protein:
low. Twenty percent or more is MEALS 30-60g / SNACKS 10-20g
high. These percentages show
how much of each nutrient is Calories: 2,000 2,500
Total Fat Less than 65g 80g
provided for a 2,000 Calorie diet. Sat Fat Less than 20g 25g
Your nutrient needs may be Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
higher, but this helps you know Total Carbohydrate 300g 375g
how nutrient rich a product is. Dietary Fiber 25g 30g
7. Skip the footnotes. This

Total Carbohydrate 31g 10% section describes how much of
Dietary Fiber 0g 0% each nutrient is recommended for
a person if they’re eating 2,000
Vitamin A 4%
or 2,500 Calories. However,
Vitamin C 2%
each person has different
Calcium20%
needs, and these numbers are
Iron4%
only very rough guidelines. As
5. Look for these key nutrients. an athlete, your calorie, vitamin,
Aim for 25-40 grams of dietary mineral, and protein needs will
32 fiber each day, as it’s important likely be much higher.
1 2
Grocery Shopping 101
HOW TO NAVIGATE THE SUPERMARKET
3 4
To grocery shop effectively and efficiently, use a trusted
THE
ESSENTIALS
system: Shop the perimeter.
This tip has been around since the 1990s, and it’s still
generally true today.
Most supermarkets are set up the same way: The fresh,

minimally-processed foods are located on the outside
aisles, while the highly-processed options tend to reside
in the middle.
For example, you’ll find fruits and vegetables, fresh seafood,

fresh beef, fresh poultry, eggs, tofu, and yogurt around
the store’s edges.
Central aisles are typically full of pre-packaged, nutrient-

poor, ultra-processed food products.
There are exceptions, of course. So you can make quick

forays into the aisles for a specific purpose, like getting
beans, natural peanut butter, nuts, whole grains, and tuna.
But don’t linger. Instead, get back to the “safe” perimeter

as soon as possible.
The best approach: Make a list before you go, and

stay focused on it—so you aren’t persuaded by impulse
and marketing.
33
PART
2
1 2 FINE
3 4 TUNING
HOW TO CUSTOMIZE YOUR DIET
Your body is unique, and so are your goals. In this section,
we’ll show you how to individualize your nutrition plan to
an even greater extent.
A reminder: If you haven’t yet mastered the essentials,

there’s probably no benefit in trying to customize your diet.
But if you’re consistently getting enough lean protein,

quality carbohydrates, healthy fats, vegetables, and water,
you can now get a little more “personal.”
Take the Next Step

In “Part 1: The Essentials,” you calculated the number of
hand portions for your needs. So based on that, you’re
eating anywhere from 3-5 meals a day and getting:
• 1-2 palms of protein with each meal

• 3-5 cupped handfuls of carbs with each meal
• 1-2 thumbs of fat with each meal
• 1-2 fists of vegetables with each meal
Consider that your starting point.
Now ask yourself: How’s it going so far? Have you lost or

gained weight? Are you recovering and performing better?
35 Are you making progress toward your goals?
1 2 Depending on your answer, you may or may not need this
section right now.
3 4
If everything’s great, keep doing what you’re doing. You
FINE
TUNING
can come back to this section whenever you want (or need)
to make tweaks to your nutrition.
But for those who are ready, we’ll show you how to use
portion tracking and strategic nutrition adjustments to
improve your performance, recovery, and body composition
even more.
Portion Tracking
HOW TO DIAL IN YOUR NUTRITION
Whether you’re looking to maximize performance,

improve recovery, lose body fat, or gain muscle, tracking
your food intake is a proven way to make faster and more
reliable progress.
There’s one caveat, though: Research also shows that

tracking food intake on apps may actually be unhealthy
for some people. That’s because it can lead to obsessive
and disordered eating behaviors, such as:
• Binge eating: the overwhelming urge to consume

as much food as possible, as fast as possible
• Cognitive dietary restraint: feeling constantly

preoccupied with thoughts of restricting and
controlling food
• Moralizing food: labeling what you eat as “good”

and “bad” and attaching your self-worth to your
food choices
36
1 2 Those at highest risk: People who are overly self-critical,
get mired in details (rather than seeing the big picture),
3 4 are prone to disordered eating, or have had an eating
disorder in the past.
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That’s why we recommend hand portion tracking.
Sound familiar? You’ve already started using hand portions

to gauge portion sizes. But now we’ll show you how to
tap into a more advanced benefit of this method.
With the help of our hand portion tracking sheet, you’ll

be able to get even more precise with your protein,
carb, fat, and vegetable intake—but without becoming
fixated on exact calorie, macronutrient, or vitamin and
mineral numbers.
Your goal...
Track your portions daily (using the “Hand Portion Tracker”
we’ve provided) and be as consistent as you can—within
about 90 percent of your chosen hand portion targets—
but not obsessive.
You can use your tracker in many ways. Examples:
• Check off each box as you eat the portion.

• Place numbers in each portion box to indicate the meal
at which you ate those portions. (This tells you where
and when you’re hitting your portion targets.)
37
• Use letters in each portion box to indicate what foods
1 2 you ate that fulfilled that portion. (Example: “C” for
3 4 chicken under protein, or “F” for fruit under carbs.)
• Do all of the above. (Example: “C3” for chicken eaten

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TUNING
at your third meal.)
• Create your own process for tracking consistency.

Ultimately, it’s about finding an approach that works for you.
Note: Once you have a regular intake that’s meeting your

needs, tracking should no longer be a daily endeavor.
Instead, it’s a tactic you’d use whenever your intake
dramatically changes, you aren’t recovering well, or you
want to change your body weight or body composition.
Once you become familiar with tracking, you can easily

adjust your nutrition intake to better match your current
needs and goals.
IMPORTANT CALLOUT
Adjusting your intake is often a process of trial and
error. There’s no formula or calculator that can tell
you the exact right amount to eat.
So the trick? Make a very specific adjustment to your
food intake, do it every day, and monitor your results
over a certain period of time. Then, based on the
outcome, repeat the process if needed.
Don’t worry: It’s not as complicated as it sounds.
Let’s walk through three key adjustments that are
most helpful for athletes.
38
1 2 NUTRITION ADJUSTMENT ONE
3 4
Eat for Your Activity Level
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TUNING
As a rower, chances are your activity levels fluctuate
throughout the year. You’ll likely have some periods
when you’re training all-out, and others where you’re
not pushing as hard or even taking a break.
A smart approach: When your activity goes up, eat

more. When your activity goes down, eat less. Don’t
overthink it. Keep it simple, see how you respond, and
adjust as necessary.
This allows you to match your intake to your activity level—in

order to maintain the body weight and composition you want,
and continue to properly fuel recovery and performance.
For the most part, you should only have to adjust your
carbohydrate intake. But in times of significant changes
in activity, you can certainly modify your protein and fat
intake as well.
Here’s how.
When Your Activity Is High

When your activity levels are higher than normal (such as
during times of intense training), your calorie and carbohydrate
needs go up.
If you don’t adjust your intake, you may experience

unwanted weight loss and sub-par recovery. (Either one
39 is a sign you need to bump up your food intake.)
1 2 Here’s what to do first:
3 4 • Add 3-6 cupped handfuls of carbs to your daily intake.

(For instance, you could eat 1-2 more cupped handfuls
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TUNING
at a few meals.)
See how you respond for 1-2 weeks. If you lose weight
or struggle to recover, it’s time to add protein and/or
fats. You could start with both, or even just one at first:
• Add 1-2 more palms of protein to your daily intake.

(You could eat 1 more palm at a couple of meals.)
• Add 2-3 more thumbs of fat to your daily intake.

(You could eat 1 more thumb at two or three meals.)
When Your Activity Is Low

When you’re less active, eat less to reflect that. This will
prevent you from gaining unwanted body fat and feeling
sluggish and slow.
Here’s what to do first:
• Remove 3-6 cupped handfuls of carbs from your daily

intake. (You could eat 1-2 fewer cupped handfuls of
carbs at a few meals.)
See how you respond for 1-2 weeks. If you gain weight
and still need to cut more, reduce your fat intake.
• Remove 2-3 thumbs of fat from your daily intake.

(You could eat 1 fewer thumb of fats at a few meals.)
40
1 2 NUTRITION ADJUSTMENT TWO
3 4
Eat to Lose Weight
and Body Fat
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TUNING
If you want to lose fat, you have to eat a little less.

(Or increase activity levels, or both.)
However, if you just eat less—of everything—you risk

losing both fat and muscle. Which means you end up
as a smaller, weaker version of your current self. That’s
probably not what you’re after.
When trying to lose weight and/or body fat, maintain your

protein intake while adjusting carbs and fat. This will help
preserve your strength, power, and endurance.
What to Do
To lose fat, here’s what to do first:
• Remove 3 cupped handfuls of carbs daily. (Keep protein

and fats the same.) So if you were previously eating
about 20 cupped handfuls of carbs per day, you’d now
be aiming for 17 handfuls per day. (You could accomplish
this by eating 1 fewer cupped handful at three meals.)
Then…
Monitor your results for 2 weeks.
This allows enough time to determine whether you’re

getting closer to your goal—or if you need to make
41 further adjustments.
1 2 It’s important to realize that weight loss is rarely linear.
It fluctuates from day to day and week to week.
3 4
165
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TUNING
Daily body weight
Trend over time
160
155
150
145
140
135
Jan Feb Mar Apr May Jun Jul Aug Sep
So keep that in mind if you’re using the scale to measure

your progress. (This fluctuation is another reason you
want to monitor your results for a couple of weeks—it gives
you a better idea of what’s really happening, versus just
a few days.)
If you’re not seeing results, or you want to lose fat faster…
• Lower your fat intake by about 2-3 thumbs per day.

So if you were previously eating about 10 thumbs of
fat-rich foods per day, now you’d be aiming for a total
of 7-8 thumbs.
Again: Monitor your results for 2 weeks. Aim to lose no

more than 1-2 pounds per week. Losing more than that
may lead to muscle and strength loss.
42
1 2 If you’re losing more than 2 pounds per week…
3 4 • Increase your protein intake by 1-2 palms daily to slow

the weight loss.
FINE
TUNING
If your weight loss slows or stalls…
• Recalibrate. Lower your daily carbs and/or fats by another

portion or two. Monitor for 2 weeks, and modify again
as needed.
43
1 2 NUTRITION ADJUSTMENT THREE
3 4
Eat to Gain Muscle
and Strength
FINE
TUNING
Gaining muscle means training hard and eating more food.
But you can’t just eat more. You have to eat more of the
right things. Otherwise, you’ll gain both muscle and fat.
What to Do
To gain muscle, here’s what to do first:
• Add 3 cupped handfuls of carbs daily. So if you

were previously eating about 20 cupped handfuls
of carb-rich foods per day, now you’d be aiming
for 23 handfuls per day.
• Add 1-2 palms of protein-rich foods daily. So if you

were previously eating 4 palms of protein-rich foods
per day, now you’d be aiming for 5-6 palms per day.
Then…
Monitor your results for 4 weeks.
Building muscle takes time. It’ll take longer to see progress

than it does for weight loss.
Your goal is to gain 1-2 pounds per month, but no more.

Gaining faster than that will likely increase body fat and
slow you down.
44
1 2 If you’re gaining too much...
3 4 • Decrease your carb intake a bit (remove 1-2 cupped

handfuls a day) to slow the weight gain.
FINE
TUNING
If you’re not seeing results, or want to gain faster….
• Increase total fat intake by 2-3 thumbs daily. (So if you

were eating 8 thumbs of fats per day, you’d now be
aiming for 10-11 thumbs per day.)
Continue to monitor your results closely. You want a slow

and steady gain.
If your gains are too slow…
• Recalibrate. Increase carbs, protein, and/or fats by

another portion or two. Wait 4 weeks, and modify again
as needed.
45
PART
3
1 2 HIGH
3 4 PERFORMANCE
ADVANCED STRATEGIES
FOR NEXT LEVEL NUTRITION
In this section, we’ll walk you through the “little extras”
that can give you a performance, recovery, and body
composition advantage.
At the risk of sounding like a broken record: None of

these strategies work well if you don’t master—and
consistently follow—the first two sections of this book.
Checked those boxes? You’re in the right place.
Take the Next Step

When it comes to advanced nutrition strategies, we use
a three-pronged approach, with a focus on how you eat:
• Before practices, workouts, and races

• During practices, workouts, and races
• After practices, workouts, and races
Over the next few pages, we’ll share detailed instructions

for each strategy. Plus, we’ll wrap this section up by
giving you our top recommendations for performance
and recovery-enhancing supplements.
47
1 2 ADVANCED STRATEGY ONE
3 4 Before Practices,
Workouts, and Races
HIGH
PERFORMANCE
Consuming the right foods and fluids anywhere from a

few hours to right before a practice, workout, or race can
help you:
• Sustain energy
• Boost performance
• Stay hydrated
• Preserve muscle mass
• Speed up recovery
What to Eat (and When)

To ensure you’re optimally fueled, you have two options.
OPTION A
Eat 2 to 4 hours before your practices,

workouts, and races.
Sports drinks won’t cut it here. You need a balanced meal
of “real” foods you eat regularly and that won’t upset your
stomach. Here’s how to build it:
• 1-2 palms of protein
• 3-6 cupped handfuls of carbs
• 1-2 thumbs of healthy fats
• 1-2 fists of vegetables
48 • A low-calorie beverage like water
1 2 This covers everything you need for pre-workout nutrition.
As you can see, it could just be one of your regular
3 4 daily meals, only timed 2 to 4 hours prior before your
practices, workouts, and races. The timing is important as
HIGH
PERFORMANCE
it gives your body a chance to digest the food and
regulate your blood sugar levels.
However, if you’re like some athletes, and would rather

consume a smaller meal closer to go-time, try the option
below instead of—or even in addition to—Option #1.
OPTION B
Eat 0-60 minutes before your practices,

workouts, and races.
As you get close to your practices, workouts, and races,
there’s less time for digestion. So any food eaten within
an hour should be liquid (which your body can break
down more quickly). Think: shake or smoothie. Yours
might look like this:
• 1 scoop of protein powder

• 1 thumb of healthy fats
• 1 fist of vegetables
• 8 oz (250 mL) low-calorie beverage like water
( For 6 delicious done-for-you recipes, see “Super Shakes”
in Part 4.)
49
1 2 ADVANCED STRATEGY TWO
3 4 During Practices,
Workouts, and Races
HIGH
PERFORMANCE
What you eat (or drink) during activity should help

accomplish some of the same goals—staying hydrated,
keeping energy levels high, boosting performance—
as what you eat before practices, workouts, and races.
As far as which foods or drinks you choose, that depends

on the length and type of your practices, workouts,
and races.

Competitions, training sessions, and workouts
lasting less than 2 hours
For competitions, training sessions, and workouts less
than 2 hours long—focus on hydration. This is especially
true if you’re using good pre- and post-event nutrition.
So make sure you bring plenty of water.
What about sports drinks? They don’t offer much benefit

for practices, workouts, and races less than 2 hours long.
Especially if you had a good pre-event meal beforehand.
There are some exceptions, though.
• If you’re in the heat and sweating a lot, sports drinks may

be useful since they have carbohydrates and electrolytes
that help speed hydration and recovery. Your heart and
muscles need enough of these electrolytes to function,
50 so when sweating a lot, consider a sports drink.
1 2 • If you’re going to be competing or training again in
less than 8 hours, sports drinks can jumpstart recovery
3 4 before the next session. (In this case, especially if
your activity lasts 1-2 hours, using the guidelines for
HIGH
PERFORMANCE
“Competitions and training sessions lasting more than
2 hours” below won’t hurt and could be helpful.)
Competitions and training lasting more than

2 hours
For competitions and training longer than 2 hours, sports
drinks that have both protein and carbs can be a huge
help. (You can find these pre-made, or you can add
protein powder to an appropriate carb-based sports
drink.) Every hour you’ll want to drink:
During training:
• 15 g protein (15 g essential amino acids powder or

1/2 scoop protein powder)
• 30-45 g carbs (usually 16-24 ounces, or 0.5-0.75 liters,

of a sports drink)
During competition:
• 5 g protein (5 g essential amino acids powder or

1/4 scoop protein powder)
• 30-45 g carbs (usually 16-24 ounces, or 0.5-0.75 liters,

of a sports drink)
51
1 2 ADVANCED STRATEGY THREE
3 4 After Practices,
Workouts, and Races
HIGH
PERFORMANCE
Athletes often wonder about both post-workout nutrition

and what they should eat after a competition.
These are important questions. Why? Because not eating

within 2 hours after an event can slow your recovery
and crush next-day performance. While you don’t have
to eat immediately after, make sure you’re on it within
those 2 hours.
During that 2-hour window, you need to consume adequate

protein, carbohydrates, fluids, and electrolytes (this is
particularly true after a race).

0-2 hours after practices, workouts, and races
Just like beforehand, you want a balanced meal of real
food. Here’s how you might build it:
• 2 palms of protein
• 3-10* cupped handfuls of carbs
• 1-2 thumbs of fats
• water, sports drink, sweetened plant milk or
chocolate milk*
52 Sometimes, you may not feel hungry. And that’s okay.

1 2 If you don’t feel like eating, you can go with liquid nutrition
to start, followed by a regular meal an hour or so later.
3 4
Here’s how you might build a shake:
HIGH
PERFORMANCE
• 2 scoops of protein powder
• 3-4* cupped handfuls of carbs
• 1-2 thumbs of fats
• 8-12 oz (250-360 mL) water, sweetened plant milk
or chocolate milk*
(Learn to build the ultimate shake in Part 4.)
Your goal is to eat enough to refuel and rehydrate. But not

so much that you’re stuffed and sluggish.
* For carb intake after most practices or training, aim for

a usual carb intake of about 3-5 cupped handfuls. After
races, especially if you compete in multiple heats, aim for
up to 6-10 cupped handfuls. Beverages such as sports
drinks and sweetened milks can help you reach your
needs when carb requirements are higher, otherwise
water is sufficient for hydration.
How to perform your best

What you eat on race day can have a big impact on your
performance.
Start learning and practicing these strategies now. Good

nutrition for race day is training nutrition. Meaning: You
53 eat the same way on race day as you do day in and day
1 2 out while preparing to compete. This way, there won’t be
any unwanted surprises.
3 4
On race day, you have 4 goals.
HIGH
PERFORMANCE
1 Do what you’ve practiced.

Practice and rehearse your competition-day routine.
Warming up at 8 a.m. with a race at 10 a.m.? Then do a
trial run well before your race day.
Wake at the same time, eat the same foods, and perform
the same type and level of activity. Race day nutrition
should be a familiar routine.
Learn your body and your needs; leave nothing to chance.

Then, all you have to do is show up and perform.
2 Give your body the energy it needs.

On race days, you want to ensure that your nervous
system is stimulated for performance, and that you have a
constant supply of blood glucose to prevent bonking.
Therefore, your nutrition strategy is simple: Eat regular,

easily digested meals throughout the day.
Ensure that these meals contain lean protein, quality

carbohydrates, healthy fats, and colorful vegetables
(just like every other day).
Also, you should eat familiar foods—the kinds you’ve

been eating all along to get to race day. No one wants
indigestion.
54
1 2 3 Avoid foods that make you uncomfortable.
Many athletes are hyper-stimulated on race day, and they
3 4 find it more difficult to tolerate large meals or slowly-
digested foods (such as vegetables).
HIGH
PERFORMANCE
If you find this is an issue for you, choose foods that don’t
aggravate your stomach and that make you feel “light.”
During the suggested practice run (from tip #1, above),

experiment with different foods until you find a routine
that works well for you. Even foods that aren’t part of a
usual “good nutrition” plan are acceptable here as long
as you get adequate carbohydrate and energy intake,
and you feel comfortable.
4 Fuel up after the race.

The adrenaline rush and energy demands of competition
can wreak havoc on your appetite. But don’t let that get
the best of you.
While you can loosen the reins a bit after a big event,
keep following the practices you just learned in Advanced
Strategy Three the best you can.
55
1 2
Supplements:
3 4
How to Get an Edge
HIGH
PERFORMANCE
Let’s be clear: Although supplements can be a helpful
addition to your diet, they won’t make or break your results.
Especially if you haven’t mastered Parts 1 and 2 of this
guide. (Are you sick of hearing that yet?)
But if you’re not getting enough of certain nutrients,

supplements can be particularly useful. They can also
be beneficial when you’re traveling and don’t have
access to your usual foods.
The bottom line: There’s no magic to supplements.

But they can fill in your nutritional gaps, and ensure
you’ve optimized your intake. And that can give you
a competitive advantage.
(Worried about safety? We’ve got you covered: Read

“How to Avoid ‘Tainted’ Supplements”)
Here are five proven supplements we recommend for

most athletes.
SUPPLEMENT 1
Multi-Vitamin / Multi-Mineral
A basic multi-vitamin / multi-mineral can help prevent
deficiencies in key nutrients. Look for a product that
contains around 100 percent of most nutrients listed on
the label.
56
1 2 SUPPLEMENT 2
3 4 Protein Powder
It’s critical to eat enough protein for optimal recovery.
HIGH
PERFORMANCE
Protein supplements—including whey, casein, egg, soy,
brown rice, and pea—make it easier to consume what
you need. When choosing powders, look for a product
with a minimal ingredient list and around 25 grams of
protein per scoop.
SUPPLEMENT 3
Omega-3 Fats
Healthy fats are crucial for health and performance. The
most important of all: Omega-3 polyunsaturated fatty acids.
Marine oils (fish, krill, algae) are your best sources of these
fats. By taking 1-2 grams per day, you’ll optimize your intake.
Important point, though: Not all products are created

equally. While there are multiple types of Omega-3 fatty
acids, you’re looking for products specifically rich in EPA
(eicosapentaenoic acid) and DHA (docosahexaenoic
acid). In other words, most of the Omega-3 fat content
should be EPA and DHA.
Check the label: It’ll list the amount of EPA and DHA per
serving. You want 1-2 grams of total EPA + DHA.
SUPPLEMENT 4
Caffeine
Caffeine has been shown to improve all types of athletic
performance. Supplement with 3-6 mg/kg of bodyweight
57
1 2 30-60 minutes before your race. This is about 200-400 mg
for most. Start low, at 100-200 mg, to assess your tolerance.
3 4
Research shows that 200 mg in one sitting (and 400 mg
HIGH
PERFORMANCE
across an entire day) can induce anxiety in some people.
What’s more, those who are “slow metabolizers” of caffeine
may experience this effect at lower intakes. (This means
caffeine stays in their system longer than those who are
“fast metabolizers.”)
If you respond well, you can increase as needed (up to

600 mg) to maximize the performance benefits.
A word of caution: Employ caffeine supplementation

strategically. It’s best saved for races. If you use
it too often, you can become less sensitive to its effects.
And like the rest of your nutrition, make sure you’ve
tested it out a few times before employing it on race day.
SUPPLEMENT 5
Creatine
Creatine is easily the most researched nutritional
supplement. It’s safe, can help increase strength, power,
and muscle mass, and may even protect your brain health.
The best type is creatine monohydrate.
Our recommendation: Take 3-5 grams (or 1 teaspoon)

daily. (Doses up to 10 g/d might be necessary for larger
athletes, such as those who are over 200 pounds.)
58
1 2 How Does Creatine Improve
3 4 Athletic Performance?
This is a bit tricky because there’s likely more than
HIGH
PERFORMANCE
one mechanism.
But for this explanation, we’re going to stick with the

main way scientists think creatine helps you build strength
and muscle.
First, we need to talk about adenosine triphosphate, or

ATP. (Biochemistry! Fun!)
Think of ATP as your body’s main energy source.
As the name suggests, it’s:

1 adenosine molecule + 3 phosphate molecules.
Now here’s why this matters: For a muscle to contract,

it has to cleave one of those phosphate molecules
off of ATP. (Side note: People should really use the word
“cleave” more.)
This creates a chemical reaction that fuels muscle

contraction, allowing you to lift weights or sprint at a high
intensity. (And by high intensity, we’re talking short
duration max efforts, like 5 reps with the heaviest weight
you can lift, or an all-out sprint for 100 meters.)
59
1 2
3 4
HIGH
PERFORMANCE
But… that ATP now becomes adenosine diphosphate
(adenosine + 2 phosphate molecules), or ADP.
The amount of ATP stored in your muscles is limited, and

your muscles can’t use ADP for energy.
So… if you want to maintain your lifting intensity, your body

has to figure out where to get another phosphate molecule.
This is where creatine comes in.
When you consume creatine—whether from meat, fish, or

a supplement—many of the creatine molecules bond with
a phosphate molecule.
This forms creatine phosphate, which is stored in your

muscle (but also elsewhere in your body).
To form more ATP quickly, ADP can take the phosphate

molecule from the creatine phosphate.
60
1 2
3 4
HIGH
PERFORMANCE
Now you have more energy to train intensely.
The upshot: With creatine supplementation, you store

more creatine phosphate in your muscles than you would
otherwise, which means there are more phosphate
molecules available to turn ADP into ATP.
This extra ATP can help you pump out more reps of a
heavy weight, and over time, that extra work can also
result in more muscle and strength.
61
1 2 Avoid “Tainted” Supplements
3 4 It’s important for competing athletes to know exactly
what’s in their supplements, including protein powder,
HIGH
PERFORMANCE
on the off-chance it might contain a banned substance.
No supplement is worth a disqualification after months

of training.
Because of the varying levels of regulation, it’s a good

idea to choose third-party tested supplements when
possible—particularly if you live somewhere with less
pre-market testing.
Identify the Safest Products

NSF International’s Certified for Sport does the most
comprehensive third-party certification/testing of nutritional
supplements for sport.
In fact, here at PN, we advise our coaches and clients—

even those who aren’t necessarily athletes—to use
supplements that have been certified by NSF because
of their high standards.
USP is also a reputable third-party tester.
Another organization, LGC Group, runs an independent

drug surveillance laboratory providing doping control
and banned substance testing for supplements through
the Informed-Sport and Informed-Choice programs.
Check Before You Buy

62 Products that have been tested by the organizations listed
1 2 above usually clearly state this on their websites and
often on their product packaging. The organizations also
3 4 have databases of approved supplements to choose from.
HIGH
PERFORMANCE
Third-party tested supplements may be more expensive.
This is partially because the testing process is quite
expensive.
At the same time, investing in third-party testing shows

that a supplement company is committed to protecting
the health and reputation of their customers.
While it’s preferable to opt for a validated supplement,

if third-party tested options are outside your price range,
another option is to visit ConsumerLab or LabDoor.
These websites are devoted to reviewing purity and label
claims for a variety of nutritional supplements on the
market today.
63
PART
4
64
1 2 SPECIAL
3 4
TOPICS
SPECIFIC NUTRITION STRATEGIES
FOR WHEN YOU NEED THEM
Up to this point we’ve covered how to:
• Master the essential skills of performance nutrition

• Customize and track your diet based on activity level
and goals
• Boost performance with high-level eating and

supplement strategies
As you master each step in the process, you’ll be creating

a nutrition plan that meets 95 percent of your needs. But
what about that other 5 percent?
That’s when special topics come into play. This section looks
at the unique challenges many athletes face when trying
to improve their diets. We’ll provide nutrition strategies for:
• Recovering from injuries and concussions

• Avoiding food allergies and intolerances
• Plant-based (or vegetarian) diets
• Eating in-season, pre-season, and off-season
• Eating well on a budget
• Eating well on the road
65 • Choosing healthy snacks
1 2 SPECIAL TOPIC ONE
3 4
Injuries and Concussions
SPECIAL
TOPICS
Protect yourself and recover faster
with nutrition
When you’re injured, most doctors recommend rest, ice,

and pain relievers. But you can get back to training much
faster if you also implement these strategies.
Limit pain relievers.

Tylenol and Advil (and other anti-inflammatory drugs) can
reduce pain and swelling. But taking them for too long
can slow healing.
That’s why we advise using them for only 3-5 days after
an injury (simply as a way to manage the initial pain).
After that, consider the following…
Eat more anti-inflammatory fats.

Your fat intake can have a big impact on your recovery.
A diet high in fats from the “Eat Less” choices (Part 1) can
slow healing, while a diet high in fats from the “Eat More”
and “Eat Some” choices can speed it up.
For non-head injuries, supplementing with 2-3 grams of

Omega-3 fats (DHA + EPA) every day for up to 4 weeks
can be helpful.
66
1 2 Eat enough protein.
3 4 Protein is crucial for healing—so adequate amounts are
even more important when injured. To optimize recovery,
SPECIAL
TOPICS
add 1-2 palm-sized portions of protein-rich food to your
usual intake.
Eat enough total food.

When injured (and less active), you should eat less than
during training. However, if you’re losing weight, you’re
probably not eating enough to heal.
That’s why the goal should be weight maintenance when

you’re injured. You don’t want to gain or lose weight
during this time. Monitor your weight and, if needed,
adjust your carb and/or fat intake using the instructions in
“Part 2: Fine Tuning.”
Take helpful supplements.

In addition to Omega-3s, a daily multi-vitamin / multi-mineral
(use according to label recommendations) and curcumin
powder (2 grams of curcuminoids) supplements can be
extremely helpful during injury recovery.
Curcumin, the bioactive compound in turmeric, has anti-

inflammatory properties that could help speed healing.
(Look for a product that includes piperine, a black pepper
extract that may improve your body’s ability to absorb
and use curcumin.)
Get strategic about concussions.

67 Left untreated, concussions can lead to serious health
1 2 complications. These daily nutrition and supplement
3 4 strategies, added to your strong foundation of essentials,
can help speed recovery.
• Omega-3 fats: 2-3 grams/day

SPECIAL
TOPICS
• Vitamin D: 1,000-2,000 IU/day
• Curcumin: 2 grams/day
• Creatine monohydrate: 5 grams/day
• Green tea: 2-3 cups/day
• Fruits and vegetables: 7+ servings/day
68
1 2 SPECIAL TOPIC TWO
3 4
Food Allergies
and Intolerances
SPECIAL
TOPICS
Signs you have a problem—and what to

do about it
Some foods just don’t agree with us.
We eat them and feel sluggish. We get overly gassy and

bloated. There can also be diarrhea, stomach cramping,
and nasal and throat congestion. Maybe even acne and
skin rashes.
This might sound like a normal part of life. But it shouldn’t be.
That’s because if you’re eating foods that agree with you,

you’ll rarely experience any of these symptoms.
This isn’t just an issue of feeling uncomfortable; these

symptoms indicate a problem.
For example, food digestion and absorption can be

impaired. So you get less nutrition from your food. Your
immune system can also become compromised, causing
you to be sick more often.
And, as a result of all the above, your performance suffers.
Here’s the good news, though: If you can identify your

food allergies, sensitivities, and intolerances, you can start
69 to feel better immediately.
1 2 What’s a Food Allergy?
3 4 When you eat a food you’re allergic to, your immune
system—which mistakenly sees that food as harmful—
SPECIAL
TOPICS
overreacts.
Symptoms include a quick drop in blood pressure and

hives and swelling (of your lips, mouth, tongue and throat).
The 8 most common food allergens are: milk, eggs,

peanuts, tree nuts (almonds, walnuts, cashews), fish,
shellfish (shrimp, lobster), soy, and wheat.
Food allergies are pretty rare—they affect 5 percent

of children and 2 percent of adults—but they can be
severe. In some cases, your throat can swell closed and
threaten your air supply. (Report these symptoms to your
doctor immediately.)
What’s a Food Intolerance or Sensitivity?

There’s a big difference between food allergy and a
sensitivity or intolerance.
According to the American Academy of Allergy Asthma &

Immunology, “A food intolerance or a food sensitivity occurs
when a person has difficulty digesting a particular food.”
Unlike food allergies—which involve the immune system—

food intolerances and sensitivities occur when the gut
reacts poorly to specific foods and ingredients. These
reactions generally unfold in a couple ways:
• Inflammation: Certain foods irritate gut tissues, leading

to symptoms throughout the body. For example, the
70
1 2 amines naturally present in red wine can expand blood
vessels, triggering migraines in some people.
3 4
• Indigestion: Other times, the digestive tract fails to
properly break down certain foods. For example, you’ve
SPECIAL
TOPICS
probably heard of lactose intolerance. Some people’s
intestines don’t produce enough of the enzyme lactase
to digest lactose, a sugar present in dairy. The result:
gas, bloating, and diarrhea.
Compared to a food allergy, intolerances and sensitivities

are less severe. So you don’t feel as bad; it’s just a little
uncomfortable.
However, left untreated, food sensitivities and intolerances

can lead to problems.
Signs and symptoms include: excess gas and bloating,

diarrhea, stomach cramping, abdominal pain, stuffy nose,
nausea, fatigue, skin rashes like eczema or dermatitis,
and headaches or migraines.
Common food intolerances and sensitivities include:
• lactose (dairy, especially milk)

• gluten (wheat, barley and rye)
• yeast (bread)
• fructose
• monosodium glutamate (MSG)
• lectins (beans)
• caffeine
71 • FODMAPs (certain carbs)
1 2 • salicylates (plant foods)
3 4 • sulfites
SPECIAL
TOPICS
If you think you have a sensitivity or intolerance, keep a
food log.
From there, try an “elimination” diet. With an elimination

diet, you essentially cut out a certain food (or type of food)
entirely for 3-4 weeks to see if your symptoms improve.
If your symptoms do improve, you then introduce that

food back into your diet. Then, if the symptoms immediately
return, you can be pretty sure you’re sensitive or intolerant
to that food and should eliminate it permanently (or at
least limit it).
If, on the other hand, you eliminate a food and your

symptoms don’t improve, you can add that food back and
try eliminating other foods.
Does that sound like a lot to do? Well, yes, it is. But by
taking this systematic approach, you can actually identify
the problem far more accurately than any tests that are
out there (despite what their ads say).
Good news: We have a FREE guide to help you through

the process and answer every question you may have.
You can download it right here.
72
1 2 SPECIAL TOPIC THREE
3 4
Plant-Based Diets
SPECIAL
TOPICS
What to eat when you’re avoiding meat
Plant-based diets (often called vegetarian or vegan diets)

can definitely improve your health. Eating more fruits,
vegetables, and whole grains is usually a good idea.
That said, adopting a fully plant-based diet can create

some unique challenges, especially for athletes. That’s
because meat and dairy contain crucial nutrients like iron,
calcium, zinc, and vitamin B12 that are harder to get in
adequate amounts from plant foods.
So how do plant-based eaters get enough of these

nutrients?
• Iron: eat more beans, lentils, spinach, seeds, nuts and

fortified foods
• Calcium: eat more spinach, broccoli, nuts, seeds, beans

and fortified foods
• Zinc: eat more beans, lentils, whole grains, nuts, seeds

and dark chocolate
• Vitamin B12: this is harder to get from plants so

supplements are needed
Here’s something else to keep in mind: When following

a plant-based diet, eat mostly plant foods that are
minimally-processed—versus just meat-free substitutes.
This will help ensure you’re getting the actual benefits of
a plant-based diet versus only avoiding animal products.
73
1 2 Just as before, the same portion recommendations apply:
3 4 • 1-2 palms of protein (tempeh, tofu, seitan, beans,
and lentils, plus dairy and eggs if vegetarian)
SPECIAL
TOPICS
• 1-2 thumbs of fat
You might also consider the following daily supplements:

• Vitamin B12: 100 mcg
• Vitamin D: 1,000-2,000 IU
• Calcium: 500 mg
• Iodine: 150 mcg
• Iron: Get tested and supplement as recommended by
your doctor (supplementing with iron can be dangerous
if not done under medical supervision)
A smart plants-only diet is just as healthy and physique-

and performance-friendly as a smart diet that includes
meat. It just takes more effort, attention, and planning to
cover all of your nutritional needs.
74
1 2 SPECIAL TOPIC FOUR
3 4
In-Season vs. Off-Season
SPECIAL
TOPICS
What you should be doing differently
Depending on your goals, practice schedules, and off-season

training, your nutrition may need to change throughout the
year. Here’s what to focus on during each season.
OFF-SEASON
Adaptation and Body Composition

The off-season is about getting better for your upcoming
schedule. That means training for muscle adaptations—
speed, size, strength, power, and endurance—and
improving your body composition by losing body fat and
gaining muscle.
To accomplish this, you’ll need to apply everything you’ve

learned so far: mastering the essentials, eating for your
activity level and goal, and even applying some advanced
before, during, and after training strategies.
TRAINING CAMP/PRE-SEASON
Hydration and Energy

If you’ve prepared well, you’ll be in awesome shape
and ready to show off the hard work you put in during
the off-season.
As the intensity and/or duration increase, watch for

75 dehydration. It can quickly sabotage everything.
1 2 Make sure your fluid intake is in check by revisiting
3 4 Parts 1 and 3 of this guide. That’s the best way to keep
performance from dropping off during the shift to a
more rigorous schedule.
SPECIAL
TOPICS
Also, watch how much energy you expend. With all that
training, especially if in the heat, you’ll be burning lots
of calories. So take in some extra food. Liquid nutrition
(Super Shakes) is especially useful when high heat and
a high volume of activity decrease your appetite.
IN-SEASON
Maintenance
The prep is done; now it’s time to perform. At this point,
your training volume is relatively low.
The goal is to simply maintain your body weight, strength,

speed, and power.
(You’re not going to have the training time for building

muscle or increasing strength qualities during the season.
Likewise, don’t try to lose weight; it’ll put you at risk for
injury and poor performance.)
Nutritionally, you should be eating enough to recover

from training and races, heal injuries, and maintain your
body weight. This means focusing on the essentials,
eating for your activity level, and paying attention to injury
recovery nutrition.
76
1 2 SPECIAL TOPIC FIVE
3 4
Good Nutrition
on a Budget
SPECIAL
TOPICS
How to eat well when resources are limited
Most people think eating better means spending more

money on food. But that’s not always true. Here are some
ways to make performance nutrition affordable.
Cook your own meals.

Buying ready-to-eat prepared foods is generally much
more expensive than buying whole ingredients, which you
can then prepare yourself. A little more time in the kitchen
can yield big savings compared to take-out orders and
the drive-thru lane.
Buy in bulk.
Wholesale clubs like BJ’s, Costco, or Sam’s Club—even
Walmart—sell groceries in bulk. Buying meat, eggs, whole
grains, and other foods in larger quantities can cut down
on costs. Freeze extra meat and frozen fruits / vegetables
to use later. But plan ahead to avoid throwing away
rotting food.
Select the store brand.

“House brands” in grocery stores are usually just as good
as brand name products without the extra price. Check
out the ingredients and food labels; they’re often the
77
1 2 exact same thing. You’re just paying more to offset the
3 4 advertising costs of brand name products.
Eat foods with lower unit pricing.

SPECIAL
TOPICS
Unit pricing is how much a food costs for a given weight
or amount. If beef is $8/pound and tuna is $3/pound, the
tuna is cheaper, regardless of how much you actually pay
at the register.
Products like eggs, light tuna, tofu, plain oats, plain rice,
potatoes, dry beans and lentils, bananas, apples, citrus
fruit, carrots, onions, romaine lettuce, extra virgin olive oil,
and peanut butter are less expensive than many other
options. Most grocery stores list unit pricing (such as cost
per pound) on the price label on the package or shelf.
Watch for sales and coupons.

Foods like bulk chicken breast, beef stew meat, and/or lean
pork are usually on sale every month. Look for coupons
in the Sunday paper or on the food company’s website.
Don’t stress about organic.

Sure, organic foods are often better for you. But if money
is tight, spend it on regular meat, fruits, and veggies. Most
people do better when eating more whole foods—such
as meat, whole-grains, beans, fruits and veggies—whether
organic or not.
Bottom-line: Eating healthy isn’t necessarily expensive.

If you’re a smart shopper, you can improve your nutrition
while saving some cash.
78
1 2 SPECIAL TOPIC SIX
3 4
Good Nutrition
on the Road
SPECIAL
TOPICS
How to eat well while traveling
When you’re on the road for races—or even vacations—

good nutrition can be a challenge. Most people swing
by fast-food places for quick, convenient, cheap meals.
But that’s not your only option.
When traveling, just like you pack extra shoes and underwear,
take along easily portable food. These are items that don’t
need refrigeration but provide quality nutrition.
Foods That Travel Well

PROTEINS CARBS FATS VEGGIES
Meat jerky Bananas Almonds, walnuts, Baby carrots

cashews, or
Tuna / salmon Oranges Cauliflower
other nuts
pouches
Apples and pears Celery sticks
Peanut butter or
Protein bars
Dried fruit other nut butters Broccoli
Protein powder (unsweetened)
Sesame, pumpkin
Edamame Bagels or other seeds
(pre-cooked /
Oat-based
packaged)
granola bars
79
1 2 If you have these in your suitcase or travel bag, you’re
3 4 always prepared. For instance, you could have:
• a protein shake with an apple and peanut butter

SPECIAL
TOPICS
• edamame with carrots and dried apricots
• beef jerky with a pear and almonds
Of course, you will still be eating at restaurants. When

you do, go with the hand-sized portions you learned in
Parts 1 and 2.
Good examples are turkey with rice and veggies. Salmon

with roasted potatoes and veggies. Chicken with pasta
and veggies.
With some creativity, you can often build a combination

of protein plus vegetables, fruits, and/or whole grains.
For instance:
• Subway offers a salad or whole-grain bread options

• Starbucks has oatmeal and boiled eggs
• McDonald’s has a salad you can pair with a burger patty
Check out the menus of your usual fast-food options,

and see where you can get inventive about healthy
meal combinations.
Bottom-line: Eating great on the road is completely

possible; it just takes a little planning.
80
1 2 SPECIAL TOPIC SEVEN
3 4
Quick and Healthy
Snacks
SPECIAL
TOPICS
What to eat on the go
When your schedule is busy, it feels harder to eat

well. Especially when fast foods and pre-packaged
convenience foods are usually full of highly-processed,
low-quality ingredients.
To create your own snacks on the go, pick one option

from each category below. (You’ll note they’re similar
to “Foods That Travel Well” in the previous section, but
also include some refrigerated options.)
Portable Foods
PROTEINS CARBS FATS VEGGIES
Protein powder Bananas Almonds, walnuts, Baby carrots

cashews, or
Plain Greek yogurt Oranges Celery sticks
other nuts
Hard-boiled eggs Apples and Pears Cauliflower
Peanut butter or
Meat jerky Dried fruit other nut butters Cucumber slices
(unsweetened)
Edamame Sesame, pumpkin Bell pepper slices
(pre-cooked / Bagels or other seeds
Broccoli
packaged)
Oat-based Hummus
granola bars
String cheese
81
1 2 Here are some of our favorite snacks:
3 4 • 1 apple with 1 string cheese
• 1 cup plain Greek yogurt with walnuts and a pear
SPECIAL
TOPICS
• 2 hard-boiled eggs with baby carrots and hummus
• Any Super Shake recipe (See “Special Topic #8”)
For most snacks, this is a good combination:

• 1 palm of protein
• 1 fist of vegetables or 1 cupped handful of fruit
• 1-2 cupped handfuls of other carbs
• 1 thumb of fat
82
1 2 SPECIAL TOPIC EIGHT
3 4
Super Shakes
SPECIAL
TOPICS
Delicious liquid meals that save time,
nourish and satisfy
By now, you know quite a lot about nutrition. But you

won’t always have time to create an ideal meal or snack.
That’s where Super Shakes come in.
Super Shakes are a blend of protein, veggies, fruits, and

fats that provide a healthy dose of good nutrition and
taste… awesome.
HOW TO MAKE A SUPER SHAKE

STEP 1
Pick a liquid.
If you’re trying to lose weight, use water or other lower
calorie drinks like unsweetened almond milk or skim milk.
If you’re trying to gain weight, use whole milk or whole
fat plain yogurt.
STEP 2
Pick a protein powder.

Whey is the most common option and has the best tasting
products. Casein, rice, pea, soy, and hemp proteins can
all work, too.
83
1 2 STEP 3
3 4 Pick a fruit.
Bananas, berries, pineapple, apples (core removed), and
SPECIAL
TOPICS
dark cherries (pits removed) are all great options. You can
use fresh or frozen fruit.
STEP 4
Pick a vegetable.
This may sound weird (or even gross), but spinach is
usually the best vegetable to use as it doesn’t affect the
taste at all. Other options are cooked or canned squash
or pumpkin, beets (cooked), cucumber, and celery.
STEP 5
Pick a healthy fat.

The best options in shakes are nuts and seeds, such as
walnuts, almonds, cashews, flax seeds, chia seeds and
hemp seeds. Avocado, unsweetened coconut, and dark
chocolate—along with almond, cashew, and peanut
butter—all work well, too.
STEP 6
Pick an extra.
If you used fresh fruit, you may want to add ice for a thick
and refreshing shake. If you need extra carbs, you can
include more fruit or a handful of uncooked oats. You can
also add cinnamon and other spices for more flavor and
health benefits.
You can replace 1-2 meals each day with a Super Shake—
84 although you’re best limiting it to 1 on most days.
1 2 Also, even with Super Shakes, you should still use the
3 4 meal structure that best fits your goals and activity.
The exact amounts of each food you use depends on your
activity level and whether you’re looking to gain or lose
SPECIAL
TOPICS
weight. So if you usually have two palms of protein at
a meal, you’ll want to use two scoops of protein powder.
Here are a few Super

Shake recipes you’ll love…
VANILLA AND
PUMPKIN PIE SHAKE
6-12 oz (180-360 mL) water,
unsweetened almond milk,
whole milk, etc.
1-2 scoops vanilla flavored

protein powder
1-2 fists of pureed pumpkin,

unsweetened
1-2 thumbs of walnuts
Add 2 cupped handfuls of

uncooked oats
Add ice, cinnamon, and nutmeg

as desired
85
1 2
3 4
SPECIAL
TOPICS
BERRY AND BANANA SUPER SHAKE

6-12 oz (180-360 mL) water, unsweetened almond milk,
whole milk, etc.
1-2 scoops vanilla or strawberry flavored protein powder
1 banana
2-3 cupped handfuls of berries (any berry you like or

a mix of them)
1-2 fists of spinach
1-2 thumbs of avocado slices
Add ice if using fresh fruit and uncooked oats if you need
86 more carbs
1 2 APPLE AND GREAT GRAINS SHAKE
3 4 6-12 oz (180-360 mL) water, unsweetened almond milk,
whole milk, etc. (use less fluid with apples)
SPECIAL
TOPICS
1-2 scoops vanilla flavored protein powder
2 apples (core removed), sliced into wedges
1-2 thumbs of almonds
Add 1 cupped handful of uncooked oats
Add ice and cinnamon as desired
CHOCOLATE, PEANUT BUTTER AND

BANANA CLASSIC SHAKE
whole milk, etc.
1-2 scoops chocolate flavored protein powder 2 bananas
1-2 thumbs of peanut butter
more carbs
APRICOT YOGURT SHAKE

6-12 oz (180-360 mL) water or unsweetened almond milk
1-2 scoops vanilla flavored protein powder
15-20 dried apricot halves, unsweetened
1-2 thumbs of ground flax
1 cup plain yogurt or vegan alternative
87 Add ice as desired and uncooked oats if you need more carbs
1 2
3 4
SPECIAL
TOPICS
CHOCOLATE CHERRY
AWESOMENESS SHAKE
whole milk, etc.
1-2 scoops chocolate flavored protein powder
3-4 cupped handfuls of sweet dark cherries, pits removed
1-2 thumbs of walnuts
more carbs
*Note: All smoothie recipes use standard portion sizes.

88 Adjust to your needs and preferences.
1 2 WHAT’S NEXT?
3 4
In this guide, we’ve covered:
• how to master the essentials

SPECIAL
TOPICS
• how to eat for your activity level and goals
• what to eat before, during, and after training
and competition
• how to eat on the road

• and more…
That’s a lot. But remember: This guide is laid out in order

of importance. So just take it one step at time.
Begin with Part 1. And then stop. Re-read it, learn it,
practice it, master it. And once you’re really consistent
with the essential strategies…
Move on to Part 2. And then stop again. Re-read it, learn

it, practice it, master it. And once you’re really consistent
with the individualization strategies…
Move on to Part 3…
You get the picture.
Keep in mind, though, starting with Part 1 doesn’t mean you

need to adopt everything in Part 1 at once. In fact, most
athletes probably shouldn’t. (Same with Parts 2 and 3.)
Instead, just add one new nutrition practice every 2-4 weeks,
get good at it, and then add another. That’s how you build a
89 lifetime of healthy and high-performance habits and skills.
For example, maybe your approach looks like this:
1 2
3 4
1
Drink
SPECIAL
TOPICS
plenty of
water. 4
3 Eat plenty
of healthy
Eat plenty of fats.
2
high-quality
Eat
carbohydrates.
plenty of
high-quality 5
protein. Eat a
rainbow of
6 vegetables
7 Learn (and fruits).
Eat how to track
for your portions by
activity using your
level. hands. 10
Review
special topics
9
when you
Utilize 8 need them.
before, during,
and post-event Modify your
nutrition. intake for muscle
gain, fat loss, and
most importantly,
results.
By mastering one of these practices every few weeks or

month—in order—you’ll be a totally different athlete. And
not only that, you’ll have turned your entire eating program
90 around without much hassle or stress.
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RESOURCES
RESOURCES
Hand Portions FAQ
QUESTION ONE
“Can I do hand portions with Paleo, keto,

plant-based eating, and other diets?”
No matter the eating style, the answer is almost surely yes.
The guidelines in this e-book provide a balance of lean

protein, quality carbs, and healthy fats. This is ideal
for most athletes. But some athletes prefer to follow a
specific diet, ranging from low-fat vegan to low-carb keto.
If that’s your situation, you can adjust your hand portions to

account for this, replacing equal portions of fats with carbs
(low fat) or equal portions of carbs with fats (low carb).
For instance, let’s say you prefer a low-fat diet, and you eat
four meals a day. At two of your meals, you might nix the
thumb of fats, instead adding equivalent handfuls of carbs.
The bottom line: The hand portions system is endlessly

adaptable to a variety of eating styles, with no math required.
QUESTION TWO
“Do I gauge my portions before or

after cooking?”
92 One of the most common questions asked about using
RESOURCES your hands to measure portions is whether the hand
portions are for cooked or uncooked foods.
The answer is both.
Hand portions are for plating your food, not cooking it.
For foods you eat cooked, you gauge them once cooked
(e.g., meat, pasta, rice). For foods you eat raw, you gauge
them raw.
And if a food can be eaten both cooked or raw (such as

spinach, for example) then you would use your hand to
gauge the amount that is going onto your plate, whether
you cooked it or not. (While there is a calorie difference
between the cooked and uncooked version, that only
really matters for folks with the most advanced aesthetic
goals, such as bodybuilders).
That way, hand portions can be used anywhere: home,

restaurants, buffets, conferences, at a friend’s house,
the office.
QUESTION THREE
“How do I handle foods that don’t fit?”

Most foods clearly fit into the hand portion categories:
protein, carbohydrates, fat, and vegetables.
But some foods and drinks don’t seem like they fit well
into the hand-size portion system.
The good news: There are workarounds.
93 Most notably problematic are liquids and foods made

RESOURCES from multiple ingredients (as opposed to whole foods).
Here’s how to handle them. And no, you don’t have to

pour drinks into your cupped hand to measure them!
Dairy
Cow’s milk, non-Greek yogurt, and kefir are tricky as
they’re a pretty even mix of protein, carbohydrates, and
fat, or can vary depending on the fat level you choose
(for instance, whole, low fat, skim).
We suggest making the decision of how to count

a specific type of milk or yogurt based on the fat or
carbohydrate content.
• Generally, consider 1 cup (8 ounces) of whole milk

products a “thumb” of fat. (Yes, even though it’s
larger than a thumb and also provides some protein
and carbs.)
• Anything lower in fat (0 to 2 percent) is generally

considered a cupped hand of carbs (while also
providing some fats and protein).
• A cup of anything highly-sweetened (chocolate milk,

strawberry yogurt) is generally considered a cupped
hand of carbs (while also providing fats and protein).
So what happens in this situation: You have a full-fat

yogurt or whole milk that’s highly sweetened? Is it a fat
or is it a carb?
Think of it this way: If it’s already full-fat, you know it’s a

thumb of fat. But if a lot of sugar is also added to it, then
94 it’s also a cupped hand of carbs.
RESOURCES The key here is to pick an approach, and apply it
consistently. For most people, this is probably more
important than the actual classification itself.
That’s because the hand portion system already has

built-in buffers: It assumes your protein, fat, and carb
sources contain smaller amounts of the other macros.
What’s more, if you’re consistent with how you gauge

foods, you can more easily adjust based on the results
you’re getting.
Plant milks
Plant milks are much like cow’s milk above. They tend
to provide a mix of macros, depending on the source,
and classification would also depend on whether or not
they’re sweetened.
Generally, unsweetened versions (like plain almond milk)

don’t count as anything, as they typically only have about
30 to 40 calories in a whole cup (8 ounces), and are often
consumed in relatively small amounts.
A sweetened version, however, would be considered a

cupped hand of carbs.
Again, the key is to pick an approach and follow it consistently.
Eggs
Eggs are considered a protein, but because they’re
liquid in their raw form, people are sometimes unsure
about how to measure them.
95
RESOURCES In general, two cooked whole eggs are the size of a palm.
Four cooked egg whites are also the size of an average palm.
Of course, actual amounts may vary based on the size of

your individual palm.
One question we’ve gotten about eggs: Why do two eggs

count as a palm of protein when they only have about
6 grams of protein each? (So 12 grams of protein in total.)
It’s a good question. First, it’s important to remember:
With hand portions, we’re using our hands to gauge the

portion size. We’re not reverse-engineering the portions
based on how many macros are in a given food.
2 eggs are the size of an average palm, which is why

they’re counted as one palm of protein.
If you’re wondering how this impacts your total protein

intake, the answer goes back to the idea of assuming
a mixed intake of a variety of different protein sources.
Overall, we estimate that each palm of protein is

approximately 20 to 30 grams of protein. It’s true two
eggs provide less protein than, say, a palm of chicken
breast. But… a palm of chicken breast is actually above
that 20- to 30-gram range.
The idea: Most sources—but not all—will land in that

20- to 30-gram range. And the average of all the different
protein sources you eat will certainly end up in that
range, even if there are some individual exceptions
(like eggs and chicken breast).
96
RESOURCES Cookies, ice cream, chips
(and other compound foods)
With naturally-occurring or minimally-processed foods,
it’s usually best to assign only one hand portion to a food.
But with these highly-processed “compound” foods, you’ll

want to assign two (or more) hand portions. Because just
like dairy products that are full-fat and highly sweetened,
they count as both fat and carbs.
Here’s an easy way to account for highly-processed and

compound foods: one handful is equal to one thumb of
fat and one cupped hand of carbs.
97
RESOURCES How to Gauge Highly-Processed Foods
OR
OR
Soda and juice

Unfortunately, a serving of soda doesn’t really fit into
a cupped hand. Regardless, consider a 12-ounce can
of non-diet soda as one cupped hand of carbs.
Certainly, eight ounces would be preferable from the

standpoint of physical size (and carbohydrate total),
but 12 ounces really simplifies the process, as these
beverages most often come pre-packaged this way.
(This is similar to how we account for bananas, apples,

oranges, pears, and other fruits of different sizes, since
they’re “pre-packaged” by nature.)
98
RESOURCES Again, the consistency of how you gauge your hand
portions is actually the most important factor.
As for juice, consider an 8-ounce glass of juice to be one

cupped hand of carbs.
Alcohol
In many ways, alcohol should be its own portion category,
as the vast majority of its calories are derived from
its alcohol content (7 kcal/gram), not its carb, protein or
fat content.
This applies to pretty much all alcohol, be it light beer,

microbrew/craft beer, wine, hard ciders, and spirits.
A “serving” of alcohol is about 5 ounces for wine, 1 ounce

for spirits (example: vodka, whiskey, tequila), and 12 ounces
for beer.
However, with the rise of craft beers, such as double IPAs

that have much higher alcohol content than “regular”
beer, the standard “beer serving” doesn’t hold up as well
as it once did.
Most “regular” beer is about 4 to 5 percent alcohol by

volume (ABV). Many craft beers can be as high as 9 percent
ABV, some even reaching 15 to 20 percent ABV.
And since alcohol itself provides calories (again, 7 kcal/

gram), doubling or tripling the alcohol content dramatically
increases the calorie content.
Additionally, many craft beers have higher amounts of

99
RESOURCES carbs than “regular” beers. The amount of carbs in a beer
depends on how it’s made.
If the beer has a thicker mouthfeel, darker appearance,

and sweeter flavor, it will most likely have more carbs.
The amount of carbs in a 12 ounce “serving” of beer
ranges from 2 to 16 grams. Plus, many craft beers come in
16 ounce sizes, or pints, which means they are 33 percent
larger, and thus provide 33 percent more alcohol, carbs,
and calories.
Is your head spinning yet? Don’t overcomplicate. Like we

said, simpler is better.
So...
For hand portion purposes, we recommend counting

them as follows:
• A serving of wine, spirits or “regular” beer counts as

one cupped hand of carbs or 1 thumb of fat.
• A serving of dessert wine, sweetened spirit (e.g. gin

and tonic, margarita), or sweeter/high-alcohol/craft
beer counts as two portions—either 2 cupped hands
of carbs, 2 thumbs of fat, or 1 of each.
100
RESOURCES How to Gauge Alcohol
■ 1 serving of wine, light beer, or spirits
OR
■ 1 serving of mixed drinks, craft or

high-alcohol beer, or dessert wine
OR
OR
One last note on alcohol: While you can count your alcohol
intake with hand portions, it is still important to be mindful
101 of your overall number of drinks.
RESOURCES QUESTION FOUR
“How do I account for mixed-food meals?”

Mixed-food meals, like soups and chilis, can also be
tricky when trying to assign hand portions. (Just like it’s
difficult to measure these foods when tracking macros
or counting calories.)
You simply have to eyeball it, and make your best guess,
especially if you didn’t make the meal yourself.
Ultimately, the general goal is to get a portion of protein,

veggies, quality carbs, and/or healthy fats in each serving.
This is relatively easy to do when cooking for yourself.
When eating meals made by others, simply guesstimate
as well as you can.
Most importantly, if the goal is anything other than weight

gain, eat slowly and mindfully, until satisfied.
Often, mixed-food meals like this are a combination of

protein, carbs, and fats, but are a bit lower in veggies.
Adding a vegetable on the side can be very helpful.
And adding additional protein can also be helpful if the
meal seems to have a greater proportion of carbs and
fats (which they often do).
One thing to remember here: For meals you have often,

“set it and forget it.” Meaning, establish how you’ll gauge
the hand portions, and consistently follow that approach.
That way, if you ever want to adjust your intake, you’ll
know how to count the hand portions. (If you decide to
eat half the usual amount of a soup, you’d then only count
half the usual hand portions.)
102
DAILY PORTION TRACKING SHEET
PROTEIN VEGETABLES CARBS FATS

PER MEAL
PER DAY
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
NUTRITION FOR ROWING HANDOUT
Water
or tea
Fruit
for dessert or
after exercise
Veggies
including a wide
variety of non-starchy
vegetables Starches
including sweet
potatoes, potatoes,
whole grains, beans
Fats
including healthy
oils, nuts and
seeds
Protein
including red meat,
chicken, fish, eggs,
or plant source
PN ATHLETE PLATE
• Eat 1-2 palms of protein with every meal

• Eat 1-2 fists of vegetables with every meal
• Eat 3-5 cupped handfuls of starches / fruit with every meal
• Eat 1-2 thumbs of healthy fats with every meal
• Eat within 1-4 hours before and 0-2 hours after training, practice, and competitions
• Choose mostly whole foods with minimal processing
SUPER SHAKES:
A SUPER SHOT OF DELICIOUS NUTRITION
Super Shakes are a blend of protein, veggies, fruits, and healthy fats that
provide all the required nutrients and taste great. They’re easy to make.
All you need is a blender. Here’s how to make a Super Shake:
1. PICK A
LIQUID 4. PICK A
VEGETABLE
Weight loss? Use water, The best vegetable to use is
unsweetened almond milk usually spinach, as it doesn’t
or skim milk. affect the taste at all. Other
options are canned pumpkin,
Weight gain? Use whole
beets (cooked), cucumber,
milk, whole fat plain yogurt
or non-dairy alternative. and celery. Use 1-2 fists.
Use 6-12 oz (180-360 mL).
5. PICK A
HEALTHY FAT
2. PICK A PROTEIN
POWDER
Best options are nuts and
seeds, such as walnuts,
Whey, casein, milk bend, almonds, cashews, flax
rice, pea and hemp proteins seeds, chia seeds, and hemp
all work. Use 1-2 scoops. seeds. Avocadoes as well
as almond, cashew, and
peanut butter all work well
too. Use 1-2 thumbs.
3. PICK
A FRUIT
Good options would be
bananas, berries, pineapple,
6. PICK AN
EXTRA
Ice, uncooked oats, yogurt,
apples (core removed),
cinnamon and other spices
and dark cherries (pits
can all be added to improve
removed). You can
taste, add calories, and meet
use fresh or frozen fruit.
your needs. As needed or
Use 3-4 cupped handfuls.
desired.
POST-WORKOUT Need to gain weight? Add uncooked oats and extra

healthy fats to your smoothie.
Super Shakes are perfect to have after training, practices,
and races. They provide you with the protein, carbs, Need to lose weight? Reduce carbs by 1 cupped handful
calories, and nutrients you need to recover and improve. and healthy fats by 1 thumb.
HYDRATION, TRAVEL & SLEEP
Hydrate to perform
Aim for 12-16 cups (3-4 liters) of water per day
• Fill a 32 oz (1 liter) bottle and drink it during workouts and practices
• Fill another 32 oz (1 liter) bottle and drink it right after workouts
and practices
• Each time you eat a meal, drink another 1-2 cups (0.25-0.5 liter)
of water
Sleep is critical
Strive for 7-9 hours of sleep per night
• Create a nightly sleep routine
• Limit alcohol and caffeine
• Keep your room as dark as possible
• Download a white noise app on your phone
• Get lots of bright outside light during the day
Travel well
Fight jet lag and recover faster
• When travelling by aircraft, move around as much as possible
• Hydrate well during plane trips
• Limit caffeine and alcohol
• When crossing multiple time zones, get on your destination time
schedule as soon as you can—if possible, even before you leave
PROTEIN SOURCES
We recommend you emphasize minimally-processed sources of lean
protein. Most of your protein—about 80 to 90 percent—should come from
the “Eat More” and “Eat Some” columns. The other 10 to 20 percent can
come from whichever column you prefer.
ANIMAL-BASED
ANIMAL-BASED
ANIMAL-BASED ANIMAL-BASED
ANIMAL-BASED ANIMAL-BASED
ANIMAL-BASED
Eggs Fish
Eggs and
Eggs and and Fish Fish Uncultured
UnculturedMedium-lean Medium-lean
Medium-lean Medium-lean Fried Fried
egg whites
egg whites egg whites cottage cottage
cheese cheese meats meats poultry poultry meats meatsnuggets,nuggets,
and wings
and wings
(85-92%(85-92% (85-92%(85-92%
lean) lean) lean) lean)
ChickenChickenChicken Duck Turkey

DuckDuck breast breast Turkey Turkey High-fat High-fat
meat meatHigh-fat High-fat
poultry poultry
(>92% lean)and thighs
(>92% lean)
(>92% lean) and thighs
(>92% (>92% lean)
(>92% lean)
lean) Canadian
Canadian Lamb Lamb Meat jerky
Meat jerky (<85% lean)
(<85% lean) (<85% lean)
(<85% lean)
bacon bacon
Lean beef
Lean beef LeanBison
beef Bison Bison Lean pork
Lean pork
Lean pork Processed
Processed High-fat High-fat
(>92% lean)
(>92% lean)
(>92% lean) (>92% lean)
(>92% lean)
(>92% lean) Poultry Poultry
Minimally-processed
Minimally-processed
Protein Protein
deli meats
deli meats sausages
sausages
sausagesausage lean delilean
meatdeli meatpowderspowders
PLANT-BASED
PLANT-BASED
Wildcamel,
Wild game
Wild game goat, game goat, horse,
goat, horse,
camel, camel, horse,
Insects Insects Insects
kangaroo,
kangaroo,
kangaroo, crocodile crocodile
crocodile Pepperoni
Pepperoni Protein bars
Protein bars
sticks sticks
Seitan Seitan TempehTempeh

TexturedTextured
vegetable
vegetable
bacon bacon protein protein
cottageCultured
CulturedCultured cottage
cottagePlain Plain Greek
Plain Greek
Greek
cheese cheese cheeseyogurt yogurt yogurt
(albacore
(albacore
tuna, tuna,
Plant-based Soy yogurt,

Plant-based Soy yogurt,
PLANT-BASED
PLANT-BASED
PLANT-BASED protein powdersunsweetened
protein powders unsweetened
PLANT-BASED
PLANT-BASED
Burgers**
Burgers**
TempehTempehTempeh
Tofu Tofu Tofu Edamame
Edamame Edamame
Black bean,
Black bean,
traditional
traditional
veggie veggie Plant-based
Plant-based
meats***meats***
**These**These onlyascount
only count your as your source
protein protein source Plant-based
Plant-based
if a moreif protein-rich
a more protein-rich option
option (such as(such
above)as above) protein bars
protein bars
Burgers,Burgers,
sausage,sausage,
is not in isthe
notmeal.
in theOtherwise,
meal. Otherwise,
they counttheyascount as hot dogs,
hotetc.
dogs, etc.
Lentils* Lentils* Lentils* Peas* Peas* Peas*
Beans* Beans* Beans*
a carbohydrate
a carbohydrate source assource as they more
they contain contain more
French, French,
red, French,
Navy,red,
red, Navy, Lima,
Lima, Lima, Split, Split,
Navy,Split, carbohydrate
carbohydrate than protein.
than protein. ***This***This
includesincludes
items such
itemsas such
Impossible,
as Impossible,
green, black,
kidney,
green, black,
green, black, kidney,
kidney, black,
black, black, Black-eyed
Black-eyed
Black-eyed Beyond,Beyond,
Gardein,Gardein,
Boca, Tofurky,
Boca, Tofurky,
Quorn, etc.
Quorn, etc.
brown browngreatbrown great northern,
great northern,
northern, Most of Most
theseofare
these
madearefrom
made a highly-
from a highly-
garbanzo, etc. garbanzo,
garbanzo, etc. etc. processed
processed
protein, protein,
along withalong
added
withoils,
added oils,
*These *These
only count*These
onlyascount
a only
protein
ascount
a source
protein
as a source
protein source
if you doif not
youconsume
doif not
youconsume
do
thenotother
consume
theprotein
otherthe
protein
other protein
sourcessources
in this category.
sources
in this category.
inOtherwise,
this category.
Otherwise,
they Otherwise,
they they
count ascount
a carbohydrate,
ascount
a carbohydrate,
as aascarbohydrate,
they as
contain
they contain
as they contain
more carbohydrate
more carbohydrate
morethancarbohydrate
protein.
than protein.
than protein.
CARBOHYDRATE SOURCES
Choose high-quality carbohydrate-rich foods that are minimally-processed.
About 80 to 90 percent of your carb intake should come from the “ Eat More”
and “Eat Some” columns. The other 10 to 20 percent can come from
whichever column you prefer.
Beans and Beans

Steel-cut,
and rolled,and Buchwheat Buchwheat Couscous
Steel-cut, rolled,and Couscous White White
Couscous rice White Granola
rice rice Granola
Granola Cereal barsCereal bars
Fruit juices Fruit juices
Flavored milk
Flavored milk
lentils old-fashioned
lentils oats
old-fashioned oats
Honey, molasses,
Honey, molasses, Canned, Sweetened
Canned, dried, dried, Sweetened
Quinoa Whole-grain,Whole-grain,
black, Sorghum
InstantInstant or or Milk Milk MilkVegetable
or Instant Vegetablesyrups, andsyrups,
Vegetable jellies and
and
jellies sports drinks
pureedand pureed sports drinks
Quinoa black, Sorghum juicesjuicesjuices sweetened sweetened
fruit fruit
and wild rice
and wild rice
Farro Millet Juice drinksJuice drinks

Sweetened Sweetened
Sweetened Sweetened
Farro MilletPotatoes Potatoes Flavored FlavoredFlavored
Flavored Flavored Pancakes
Flavored Pancakes
Pancakes
yogurtyogurtyogurt energy drinks plant milks plant milks
energy drinks
Amaranth Amaranth
Plain non-Greek
Plain non-Greek Soda Soda Crackers CrackersSugar Sugar
yogurt yogurt Whole-grain
Whole-grain Oat-based
Whole-grain Oat-basedCanned,
Oat-based dried,
Canned, dried,dried,
Canned,
crackers
crackers granola
crackers bars
granola barsand
granola barspureed
and pureed
and pureed
unsweetened fruit fruit fruit
unsweetened
unsweetened
White White
bagels,
bagels,
White bagels,
breads, English
breads, English
breads, English Pretzels Foods with Foods
10+g with 10+g
Pretzels
Fresh and Fresh and Corn Corn Sweet Sweet added sugar
added sugar
and wraps.
and wraps.
and wraps.
frozen fruit frozen fruit potatoes potatoes
Bean Bean
and pulse
and pulse
Bean and pulse
pastapastapasta These foodsThese
are also richare
sources of sources
fats, so they
foods also rich of fats, so they
count as both a serving
count as bothofacarbohydrate and fat. and fat.
serving of carbohydrate
Barley Barley Taro Taro Yams Yams
Whole or sprouted
Whole or sprouted Chips Chips Fries Ice cream and
Fries Ice cream and
grain bagels, breads,
grain bagels, breads, frozen yogurt
frozen yogurt
pastas, andpastas,
wraps. and wraps.
Candy barsCandy bars

Donuts DonutsCookies Cookies
Pastries Pastries Cakes Cakes

FAT SOURCES
You want to eat mostly minimally-processed, healthy fats. About 80 to
90 percent of your fat intake should come from the “Eat More” and
“Eat Some” columns. The other 10 to 20 percent can come from whichever
column you prefer.
Also sources of
protein, though
usually higher in
less desirable fats.
Extra virgin Walnut oil Marinades and Virgin and Expeller pressed Sesame oil Bacon Sausage
olive oil dressings with oils light olive oil canola oil
in this category
Avocado and Aged cheese Egg yolks Flaxseed oil Coconut Peanut oil Butter Margarine Processed
avocado oil oil / milk and regular cheese
peanut butter
Cashews Pistachios Corn oil Cottonseed oil

Dark Marinades and Fish and
hemp, pumpkin,
chocolate dresssings with algae oil
pepita, and sesame
oils in this category
Almonds Brazil nuts Pecans Cream Fresh cheese Flavored nuts Canola oil Soybean oil
and nut butters
Often rich in carbohydrates

as well, with sources of
Peanuts and natural Walnuts Olives varying quality.
peanut butter Marinades and Vegetable Fat-rich foods
Trail mix dressings with oils oil with 10+g
in this category added sugar
Pesto made Nut butters Fresh,

with extra from other nuts unprocessed
virgin olive oil in this category coconut
Hydrogenated oils Shortening
High oleic High oleic and trans fats
These naturally-bred oils are high in heart-healthy

monounsaturated fats and contain little
saturated fats and no trans fats.

Nutrition For Rowing

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NUTRITION

JOHN M. BERARDI, PHD, CSCS

All rights reserved. No part of this book may be reproduced in

The suggestions recommended in Precision Nutrition: Nutrition

As with any exercise and nutritional intervention, whether for

Precision Nutrition Inc., the editors, and authors hereby disclaim

Alex Schwartz, PhD Krista Scott-Dixon, PhD

Adam Feit, PhD, CSCS, Meghan Crutchley, MEd

Helen Kollias, PhD

It’s natural to be left wondering:

‘What, exactly, should I do?’

So how can you cut through it all? Decide which strategies

This step-by-step guide has your answers.

It’ll show you how to eat for high performance and

Are you ready to level up?

Let’s get started.

“You need the strength and power to move not only

As a result, rowers tend to spend a lot of time training.

Peak performance isn’t just about strength and fitness,

“Nutrition cannot be overvalued in rowing—it’s vital,” she

Think of Part 1 as the single most important step you

In fact, for the majority of athletes, implementing the

Once you’ve nailed the guidelines in Part 1, though, you

1 2 SPECIAL TOPICS AND

These nutrient deficiencies can:

That’s why nailing the essentials of nutrition is so important—

But covering all those bases—from hydration to protein

Well, it’s not—provided you use the right system.

As an athlete, you’re busy and have lots of demands on

Enter: hand portions.

You’re not actually measuring your food, but rather using

Here’s how it works:

• Your palm determines protein portions.

This handy portion-measuring system works well for

• Hands are always the same size. So they serve

• Hands are proportional to your body size. Bigger

• Hand portions can ensure adequate nutrition.

• Hand portions are easy to track. This eliminates the

You might notice: We don’t say a word about calorie intake

For sure. But by nailing these five essentials—using the

That said, if you need to adjust your intake—because

Remember: Mastering the essentials here in Part 1 is your

So it’s critical you drink enough.

• Step 1: Drink a 32-ounce (1 liter) bottle of water during

• Step 2: Drink another 32-ounce (1 liter) bottle of water

• Step 3: Each time you eat a meal, drink 8 to 16 ounces

For basic hydration, plain water is fine. But if you’re training

10 Use the chart below to assess your hydration level.

Drink according to thirst

IT’S TIME TO HYDRATE YOU’RE DEHYDRATED

Drink about 1-2 glasses of water

YOU’RE VERY DEHYDRATED YOU’RE SEVERELY DEHYDRATED

Drink about 1 liter of water as soon as you can

Urine color isn’t your only indicator of dehydration, though.

If you don’t eat enough of this nutrient, it’s harder to

Protein also helps you:

• digest your food better

Your guideline: Eat 0.8 to 1 gram of protein for every pound

For example, if you weigh: