Training
The crews practice daily on the Cooper River Monday - Friday during the months of April through October.
Monday: 5:45 AM*
Tuesday: 5:00 PM/6:30 PM
Wednesday: 5:00 PM/6:30 PM
Thursday: 6:00 PM
Friday: 5:45 AM*
* AM Practices will begin on June 1
Nutrition:
Nutrition
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As an athlete, it’s important to be in tune with what your
body needs to perform at your best
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Avoid skipping meals
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Drink adequate amount of fluids
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Consume a variety of foods from all 5 food groups
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Always consult your doctor first before making any changes to diet or exercise
Nutrition - Hydration
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Our bodies are made up of ~60% water.
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Water helps regulate body temperature, deliver nutrients to cells, lubricates joints and helps organs function properly.
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Per the Academy of Nutrition and Dietetics a sedentary woman needs about 11.5 cups of fluid/day. This can vary per individual and their activity level.
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Symptoms of dehydration: increased thirst, dizziness, muscle cramps, weakness, fatigue, decreased concentration and dark colored urine
Nutrition- Macronutrients
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Carbohydrates
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Function: provides energy/ fuel for the body
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Concentrate on complex- carbs that are “nutrient dense”:
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Sources: starchy vegetables, whole grains, fruits, dairy
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Protein
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Function: build/ repair tissues, provide structure to muscle and bone. Can help immune cells fight inflammation and infection
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Sources: meat, eggs, nuts, seeds, tofu, beans, seafood
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Healthy Fats
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Function: provides structure to cells and can help reduce inflammation.
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Sources: nuts, seeds, avocados, olive oil, canola oil, fish
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Source: Academy of Nutrition and Dietetics
Nutrition Sources and Links
Sources:
