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.