Sports Nutrition For Paddling
Sports nutrition is where performance fueling comes to life.
What you eat and drink — and when you eat and drink — directly impacts how well you perform, recover, and adapt to training. Your training could be spot-on, but if your nutrition doesn’t meet your energy needs, your progress and results will plateau long before your potential.
Do you start your training or race feeling energized and finish strong?
Are your energy and focus consistent, or do they rise and crash like waves?
Paddle athletes are already in tune with their bodies, but I invite you to become even more aware: notice subtle cues like focus, attention, mood, thirst, and hunger. These are real-time indicators of your metabolic state.
What the Research Shows
Much of the early sports nutrition research was conducted on male cyclists in controlled laboratory settings. These studies gave us a foundation for understanding human energy systems, particularly carbohydrate metabolism, under standardized conditions.
In these studies, athletes performed cycling time trials or “time to exhaustion” tests under fixed temperatures and humidity levels, while consuming specific sport fuels (drinks, gels, chews). Researchers then measured how different carbohydrate types and hydration levels affected performance, glycogen depletion, and fatigue.
Key findings from these studies (such as optimal carbohydrate intake rates and hydration strategies) have become the basis for today’s performance nutrition guidelines. However, we now know that sex differences, environmental conditions, and sport-specific demands (like paddling) require personalized adjustments.
That’s where a sport nutrition coach comes in, translating the science into individualized fueling plans that account for recovery, double workout days, and competition demands.
Plan Ahead: Timing Matters
Fueling isn’t something you do during your workout, it’s a process that begins hours before.
Give your body enough time to digest and absorb nutrients so that glucose and amino acids are available when you need them. The digestion timeline varies depending on what you consume:
Your body stores a finite amount of carbohydrates as muscle and liver glycogen, typically around 400–600 grams total (about 1,600–2,400 calories). When glycogen stores are depleted, performance drops — a phenomenon known as “hitting the wall.”
Arrive at training or race day with full glycogen stores — it’s like filling your gas tank before a long paddle. That’s why your pre-session meal or night-before dinner is crucial for performance.
Practical Fueling Examples
Morning training or race (8 AM):
If you can’t eat early, prioritize a high-carb, balanced dinner the night before (rice, potatoes, or quinoa with veggies and tofu). If you can eat breakfast, choose oatmeal with berries and nuts, or a banana with a small smoothie.
Midday session (noon):
Eat a balanced breakfast with complex carbs, protein, and healthy fat (whole-grain toast, nut butter, and fruit). Have a small snack or sports fuel (bar, gel, or banana) about 30–60 minutes before paddling.
Evening training or race:
A solid lunch (grains, beans, greens, and avocado) plus a light snack 1 hour before your session ensures stable blood glucose.
Remember: these are general guidelines. Everyone’s digestion and metabolism are unique. Use your training sessions to experiment, never try new foods or drinks on race day.
During Training and Racing
For sessions lasting less than 60 minutes, hydration with water is usually sufficient. For longer paddles (60–90+ minutes), research supports consuming 30–60 grams of carbohydrate per hour from a mix of glucose and fructose sources, such as sport drinks, chews, or gels.
Combination carb sources (glucose + fructose) use different intestinal transporters, allowing higher absorption rates and minimizing gastrointestinal distress.
After Training: Refuel and Recover
Recovery nutrition begins immediately after paddling.
Consume a 4:1 carbohydrate-to-protein ratio within 30 minutes to maximize glycogen resynthesis and muscle repair. This window activates glycogen synthase (the enzyme responsible for restoring fuel stores) and triggers muscle protein synthesis.
Examples:
Smoothie with banana, oats, and protein powder
Chocolate soy or almond milk
Recovery drink (Skratch Labs, Vega Sport, or Endurox R4)
Follow with a balanced plant-based meal rich in antioxidants and omega-3s to reduce inflammation and accelerate recovery.
Listen to Your Body
The best sports nutrition plan is one that works for you. Track your energy levels, mood, focus, and recovery after each training session. Small adjustments in timing, fuel type, or hydration can create big differences in endurance, strength, and enjoyment on the water.
Your body is your best feedback tool, science just helps you interpret the signals.
References
Burke LM. (2015). “Fueling strategies to optimize performance: Training and competition.” Sports Medicine.
Jeukendrup AE. (2014). “A step towards personalized sports nutrition: Carbohydrate intake during exercise.” Journal of Sports Sciences.
Coyle EF. (2004). “Fluid and fuel intake during exercise.” Medicine & Science in Sports & Exercise.
Thomas DT, Erdman KA, Burke LM. (2016). “Nutrition and athletic performance.” Med Sci Sports Exerc.
Currell K & Jeukendrup AE. (2008). “Superior endurance performance with multiple transportable carbohydrates.” Med Sci Sports Exerc.
Beelen M et al. (2010). “Nutritional strategies to promote postexercise recovery.” Int J Sport Nutr Exerc Metab.
Sims ST & Heather AK. (2018). “Myths and methodologies: Female physiology and endurance performance.” Sports Medicine.
Nieman DC & Wentz LM. (2019). “The compelling link between nutrition, inflammation, and immune function.” Journal of Sport and Health Science.