Rowing on GLP-1s

A hard 2k or 60-minute erg piece burns glycogen fast. Rowing is full-body, high-rate work, and the demand on carbohydrate is similar to cycling or running at threshold. If you do not fuel it, the last piece always suffers.

60–90 minutes before a hard row, eat 40–60g carbs with a little protein. Oatmeal, rice, or a banana with peanut butter works. If you are nauseous on the medication, use a liquid carb source 90 minutes out and keep it low in fat and fiber.

For pieces under 45 minutes, water plus electrolytes is usually enough. For longer steady-state sessions or interval workouts over 60 minutes, take 30–60g carbs per hour. Sports drink mix is ideal — it fuels, hydrates, and replaces sodium in one bottle.

Rowing rooms are hot. Sweat rates are high. A long session can easily lose 1000–1500mg sodium. If you are cramping in the second half or feel dizzy after the workout, sodium is almost certainly too low.

If you row twice a day, the between-session meal is the whole game. 30–40g protein and 60–80g carbs within an hour of finishing lets you attack the next session instead of surviving it.