Fuelling & wellbeing
Fuel to perform
Rowing is hard on the body, and it runs on carbohydrate. Fuel enough for the work you do — the guidance on this page is about eating to perform, never about eating less. There are no calorie budgets here and no weight-loss goals.
Under-fuelling & RED-S
Relative Energy Deficiency in Sport (RED-S) happens when you take in less energy than your training burns, for long enough that your body starts cutting back on the things it needs — recovery, bone strength, hormones, immunity, and ultimately performance.
Signs worth paying attention to:
- Splits or power drifting the wrong way despite training hard
- Recovery taking longer; niggles, stress fractures, or getting ill often
- Feeling cold, low mood, or preoccupied with food or weight
- Disrupted or missing periods
If any of that sounds familiar, it's worth a conversation — with your coach, your GP, or a registered sports dietitian.
Talk to someone
If food, eating, or your relationship with your body feels difficult, you're not alone and support is free and confidential:
This page is general information to help you fuel well — not medical or dietetic advice.