Pic Credits: Row360
The Boat Race is one of the oldest and most famous sporting events. With 195 years of rivalry between the crews from Oxford and Cambridge, the Boat Race has become synonymous with sporting excellence – and exhaustion from the rowers involved!
The Boat Race course covers a 4.2 mile stretch of the Thames from Putney to Mortlake, with the ‘Blue Boats’ charging down the river cheered on more than a quarter of a million spectators on the river banks. As of the 2024 race, Cambridge has won the men’s race 87 times to Oxford’s 81 times, with one dead heat. It says it’s a competitive affair is an understatement.
The rowers are some of the best the sport has to offer. And they train hard. Really hard. We caught up with Gareth Nicholas, Performance Nutritionist at Oxford University Boat Club, who works with both the men’s and women’s squads, to hear how he helps to prepare the athletes for race day.
How many calories per day do Boat Race squad rowers need to fuel their training?
Fuel intake is personalised based on the rower, their training, and goals. Some may burn up to 5000–6000 kcal daily, while others need less. Energy remains key for adaptation, recovery, and performance, but intake is carefully tailored to meet demands without causing unwanted weight gain.
What will a lightweight and openweight Boat Race rower eat in the days and hours leading up to The Boat Race itself?
Plans are tailored individually, especially for lightweights pre-weigh-in. Post weigh-in, the focus shifts to optimal fuelling—arriving at the start line energised, well-fuelled, and hydrated.
We follow scientific carbohydrate guidelines but adapt them practically. The aim is to balance energy needs with pre-race nerves and avoid sluggishness. Reduce fibre and opt for slow-release carbs three hours pre-race (porridge, overnight oats, rice pots). Around one hour before, add fast-digesting, high-glycaemic foods (energy drinks, gels, sweets). Hydration is key, particularly for lightweights, where some dehydration may be needed to make weight.
Do they have carbohydrate/protein targets and how do these differ depending on the weight of the rower?
As a guide, but not something as strict. As we are juggling being a high performing rower whilst studying at university. We set some goals, these are probably a bit more strict with the lightweight groups, with having to make weight, but for the openweight rowers, it’s more about providing the guidelines below and supporting adaptation and performance.
- 60% of a rower’s diet should come from carbohydrate. Aim to consume 6-12 g/kg/d.
- Always have some carbohydrate foods after training. Aim for 1.2 g/kg soon after exercise. That could be part of a meal, some fruit, a sandwich or recovery supplement may help kick-start recovery.
- Consume a protein daily intake of 1.4-2.2 g/kg/d.
- Consume 0.4 g/kg of protein after exercise to optimise adaptation and recovery.
What do rowers typically eat before training/racing?
We are looking for foods and snacks that will promote adaptation and support recovery. For that we are looking at something that is three parts carbohydrate to one part protein, within two hours of training and then hopefully a normal meal to follow. We always go with a food first approach, so perhaps a prepared – chicken, rice and vegetables, or leftover stir-fry. Travelling can cause some issues so just milk and some Soreen helps to kick start recovery, before getting a larger more nutrient dense meal.
How long before do you recommend they eat?
As soon as possible in truth. For many rowers, leaving it too late could have a knock effect with struggling to get enough calories in across a day. It’s not something that is scientifically essential, but eating in and around training helps to lower the stress of training and promote recovery.
What do they typically eat after training/racing?
This can be extremely variable with rowers living and feeding situations are very different. Where possible it’s about eating natural whole foods and limit on the ultra-processed, although sometimes processed foods offer a level of convenience when time and effort to cook is at a premium.
Is it important that they replenish energy levels asap after coming off the water?
Absolutely! We are trying to promote adaptation and recovery and food and drink is one of the corner stones in doing that. A high priority is athlete health and wellbeing and unfortunately with a rowers training regime, unplanned low energy availability and associated injury and illness pose a threat that we want to defend against.
Do they have isotonic drinks?
Sometimes but it’s not essential. Probably electrolytes mixed and tablets are used more widespread to aid hydration, especially on the water sessions. Additional carbohydrate are more likely consumed as fruit, flapjacks and the occasional energy gel.
How about coffee – what’s the guidance there?
Being students that row, excluding or banning caffeine would have some serious consequences. Whilst we want to avoid the reliance on caffeine, when managed appropriately, it can be a positive inclusion in a rower’s diet. Of course, we want to watch out for the additional milk and sugar and ensure that is added into any dietary reflection.
Do the rowers have personalised nutritional strategies that focus on their individual energy requirements?
Yes, but this is all performance and health focused. Either trying to support rowers that are struggling to perform or those on the fringes of making a boat, or indeed working with making the best better. Nutritional strategies and planning are always evolving alongside the training plan and need constant adaption to elicit the best results.
What does this look like for the coxes?
Very similar to a lightweight’s regimen albeit that the performances and requirements are very different. Cognition and bodyweight are high priorities and essential components in being a successful cox.
