Rowing Nutrition: Fueling the Machine The rowing body burns 600–1000 calories per hard session. Here is how to fuel it for performance, recovery, and long-term health.

Rowing is one of the most calorically demanding sports. A hard 90-minute training session can burn 800–1200 calories. Inadequate fueling means incomplete recovery, reduced adaptation, and accumulated fatigue. The AI Coach helps athletes understand the relationship between what they eat and how they perform. Flowbase AI Coach NUTRITION Training-integrated nutrition awareness and fueling guidance. The Performance Cascade Science → Application → AI Integration → Results Carbs 2–3 hours before training Water, electrolytes, carbs if >60 min Protein + carbs within 30 min Match intake to training load

Kerksick et al. (2017) established that nutrient timing — when you eat relative to training — matters as much as what you eat. Post-exercise protein (20–40g) within 2 hours maximizes muscle protein synthesis. Pre-exercise carbohydrate ensures adequate glycogen for high-intensity work.

Rowing Nutrition: Fueling the Machine The rowing body burns 600–1000 calories per hard session. Here is how to fuel it for performance, recovery, and long-term health. Noah Wickliffe, M.S. · Founder, MyoSport Inc. · 7 min read

“You cannot out-train a bad diet. But you also cannot out-diet bad training. Nutrition and training are partners. The AI Coach helps you manage both.” — Noah Wickliffe, Flowbase Performance Series 800–1200 Calories burned per hard session 20–40g Post-exercise protein target 2–3 hr Pre-exercise meal timing

The AI Coach correlates your training quality with your reported nutrition patterns — helping you identify whether fueling habits are supporting or limiting your performance. It provides session-specific fueling recommendations based on planned training intensity and duration. The AI Coach connects your nutrition to your performance data — showing you the direct impact of fueling decisions on training quality.