The 1 week meal plan for rowers is very popular among college students. It was created by a professional athlete, who wants to help young athletes lose weight while improving their performance. The plan consists of 4 days per week, where you are supposed to eat only one type of food each day. You have to follow these rules every single day! If you don’t do it right, your body will not be able to burn fat efficiently and you’ll gain weight instead!
1) Breakfast: A small serving of fruit or vegetable.
2) Lunch: A medium serving of protein (like chicken), fish, eggs, nuts or seeds.
No breads or pastas allowed.
3) Dinner: A large serving of vegetables, lean meat and healthy fats like avocado, olives and olive oil.
No grains or sweets allowed.
4) Snacks: One piece of fruit or a snack between meals.
You may choose to skip breakfast if you want to save time, but you must eat something during lunch and dinner. If you’re still worried about eating too little food, then try skipping lunch and dinner. Then start eating again at breakfast!
What’s so bad about this plan?
Well, there are some disadvantages such as having to eat all those unhealthy foods on a regular basis. It also doesn’t guarantee long-term results, because you may eventually get sick of eating the same stuff over and over again. There’s also a bit of meal preparation involved that takes more time. It’s best to eat the food while it’s fresh since some nutrients can be lost over time.
You may be wondering if this diet is enough to build muscle or burn fat. Let’s just say you probably won’t have any problems with gaining weight on this diet! In fact, you can probably eat whatever you want and still lose weight.
It’s going to become a part of your new lifestyle once you get used to it. If you want to add more calories to gain weight, then have a larger serving of protein or a bit of oil. You should also add in a multivitamin supplement.
The 1 week meal plan is very tough for most people since it requires changing several bad eating habits all at once. Most people end up quitting in the first few days which is a real shame since this plan would probably work for them if they had more self-discipline. So be aware that you may experience cravings or even hunger pangs in the beginning while your body is getting used to eating less food.
Check out other meal plans on my site if this one doesn’t seem right for you!
If you need help with your nutrition, then please feel free to ask questions!
Sources & references used in this article:
Nutrition for power sports: middle-distance running, track cycling, rowing, canoeing/kayaking, and swimming by T Stellingwerff, RJ Maughan… – Journal of sports …, 2011 – shapeamerica.tandfonline.com
Collegiate rowing crew performance varies by morningness-eveningness by FM Brown, EE Neft, CM LaJambe – The Journal of Strength & …, 2008 – journals.lww.com
Caffeine, but not bicarbonate, improves 6 min maximal performance in elite rowers by PM Christensen, MH Petersen… – Applied Physiology …, 2014 – NRC Research Press
Body mass management of lightweight rowers: nutritional strategies and performance implications by G Slater, A Rice, D Jenkins, A Hahn – British Journal of Sports …, 2014 – bjsm.bmj.com
Nutritional Strategies to Optimize Performanceand Recovery in Rowing Athletes by J Kim, EK Kim – Nutrients, 2020 – mdpi.com
A comparison of energy output and input among elite rowers by FC Hagerman, MT Hagerman – FISA Coach, 1990 – worldrowing.com
Nutrition and supplements for elite open-weight rowing by S Boegman, CE Dziedzic – Current sports medicine reports, 2016 – journals.lww.com