6'2" and 72.5 kg is pretty light. If he grows taller and eats more, he could
get to be a big fellow.
Most athletes, training during growing time, are on a "see-food" diet. They see
food, and eat it.
Most athletes, indeed most humans, do just fine on 2-3 'servings' of 'meat or
meat substitutes' a day. A 'serving' is a piece of meat about the size of a
deck of cards.
If you're in the U.S., there's some kind of food triangle or pyramid put out by
the gov't - essentially what you do for an athlete is double or triple the
sources of carbohydrate (starchy stuff, fruit, vegetables) and leave the
meat/dairy alone. this applies for the "Canada Food Guide" as well. The human
body makes use of the amino acids in breads, pastas, spuds, beans, peas, and
meats in combined meals to make protein in the muscles, and it makes use of the
vitamins and minerals and other goodies in the fruits, veggies, and all the rest
of it to make all of the body work properly - build bone, muscle, tendon, nerve,
***, and so on. It's pretty smart. The big thing is to keep enough calories
(kiloJoules) of energy coming in, mainly from carbohydrate sources. If the body
doesn't have enough carbohydrate to train and to recover from training, it
starts using up it's own protein sources to make carbohydrate for the exercise.
"see food diet".
Rowing Canada's sport science consultant says that athletes in training can't
afford to just drink water - some form of sports drink or other carbo snack is
needed before, DURING, after, and between training to keep energy levels high
enough so that a) the training can be done hard enough to get a benefit. b) the
training can be done for a long enough time at the required intensity to get the
benefit, and c) the person can recover from the training without metabolizing
muscle and bone to replace the energy.
High carbohydrate diets allow better recovery from training, so that the next
training session can be valuable. Diets that have the same amount of energy,
but provided by fat allow slower recovery from training, and declining
performance (hence declining training effects) as the training week progresses.
While your son's teeth may struggle a bit if he snacks through the day, that's a
better way to keep the energy levels even than to have surges caused by the big
stomach load (although if he's on a 'see food' diet, he'll have those too) - he
can also carry a toothbrush in his book bag if that's necessary.
Oops - look at the time, better get back at work.
> Perhaps this is the wrong forum but I would like to know the typical diet
> for the athlete who is in training for crew. I am asking out of concern for
> my 17 year old son who is 6'2" and weighs 160 lb. To be at top performance
> I think he needs a more substantial diet, high in protein since he is still
> building muscle.
> His typical diet is a bowl of cereal and fruit with a piece of toast in the
> morning. He isn't big on eggs.
> Lunch consists of a deli sandwich, chips and fruit for lunch
> A typical dinner might be pasta with a salad and bread. I always add
> protein into the evening meal with some form of meat.
> He is usually too busy to do much snacking in between meals but after a full
> day of school and then several hours on the water x 7, there isn't much fuel
> left for growth or performance, IMHO.
> Any suggestions would be appreciated.