Determined athletes are always looking for ways to improve performance. While there is no magic diet that will make you a winner, there is evidence to support the relationship between high - level performance and what you eat. Good nutrition is a key ingredient for all athletes. Each rower must experiment with what to eat and when in order to achieve peak performance during a regatta. Foods that are high in carbohydrates are an essential source of energy. Carbohydrates are starches and sugars that are digested quickly and converted to glucose or “blood sugar” Glucose helps to fuel and refuel your muscles. Carbohydrates come in two forms. Foods such as rice, grains, vegetables, and fruit contain unrefined carbohydrates. These foods have essential vitamins and minerals, and not too many calories, Unrefined carbohydrates are an important source of energy. Refined carbohydrates are found in foods like candy, cake, jams, and syrups. Refining removes bulk and nutrients, leaving concentrated sugar and starch. Refined carbohydrates also tend to have a lot of fat and calories. Stay away from sugary foods such as candy, carbonated soft drinks, and even sports drinks. Eat plenty of unrefined carbohydrates. Some foods often recommended to rowers are: pasta, bagels, bread, yogurt, cereal, bananas, and apples. Don’t forget to drink plenty of water. | 
