Nutrition Conditioning Goals for Crew

Leslie Bonci, M.P.H., R.D.
Director- Sports Medicine Nutrition
University of Pittsburgh Medical Center Health System

Up Your Fluid Intake
Average fluid loss per hour of training:
Hot weather: Males- 8 cups/Females- 6 cups
Cool weather: Males- 5 cups/Females- 3 cups
Fluid needs = Males: 125 oz or 6 water bottles or 15 cups per day
Females: 90 oz or 4.5 water bottles or 11 cups per day
How should you drink? Gulps are better than sips or water bottles
Pre-exercise- 20 oz fluid 1 hour before exercise
During exercise: 20-40 ounces per hour
Post exercise: 24 ounces of fluid for every pound lost!
Best choices- post exercise: sports drinks, water
Watch guarana, mate, kola nut, sodas, energy drinks

Meal Frequency
Small, more frequent meals will give you consistent energy and digest more quickly to provide available fuel for your body
5 or more eating episodes per day EVERY 3-4 hours

Carbohydrate Needs
The optimal fuel for EXERCISE
Intense training depletes carbohydrate stores resulting in poor performance and increase fatibrue
Need to consume carbohydrate with every meal
2/3 of every meal, but do be selective with types of carbs, ie, emphasis on fruits, vegetables, starchy vegetables, whole grains ·•
All meals should be 2/3 carbohydrate and 113 protein
CARBOHYDRATES should be consumed within 15 minutes after workouts or races


  • Cereal bar Crackers- a handful
  • Graham crackers trail mix- a handful
  • Pretzels- a handful Dry cereal- a handful
  • Chex mix- a handful

Protein Needs
Minimum of 0.5 grams protein per pound body weight
Body can't use more than 1 gram of protein per pound body weight!
Not immediately available as an energy source for exercise
Important for recovery AND to boost the immune system AND Bone health!

Protein Sources

  • Chicken
  • Fish
  • Beef*
  • Pork*
  • Turkey
  • Veal
  • Shell fish
  • Eggs
  • Cheese*
  • Milk*
  • Soy burgers
  • Dried beans
  • Nuts and nut butters*

* Potentially Higher fat protein sources

Fat Requirements
Is an essential fuel source for endurance activity
May not be consuming enough
Too much can cause cramps
Not enough can cause you to fatigue more quickly
TRY to limit high fat foods before and during exercise

Foods to Limit Before and During Exercise

  • Chips
  • Ice cream
  • Nut butters
  • French Fries
  • Doughnuts
  • Fried meats
  • Pizza
  • Burgers
  • Chocolate Nuts- in large quantities
  • Bologna, salami, pepperoni

Race Guidelines
3 days before start to add a little more carbohydrate throughout the day:
An extra piece of fruit
A little more cereal, rice, pasta, or potato at a meal
Day of:
Easily digestible food such as:

  • Cereal with skim milk
  • Yogurt with granola
  • Oatmeal with berries and a few walnuts
  • A slice of toast with peanut butter
  • A smoothie

Between Races:

  • Honey
  • Gelatin
  • Crackers
  • Sports drinks