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Rowing Machine and Nutrition: how to Find the Perfect Balance for your Goal

11. June 2025

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BY Lars Wichert

Training on the rowing machine is a true all-rounder. Whether you want to lose weight, build muscle, or simply improve your general fitness – rowing will help you progress. However, to get the most out of your workout, you need more than just a good machine: your nutrition plays a central role. In this article, you will learn how to tailor your nutrition to your training goal, what to consider before and after your workout, and how to best fuel yourself for different types of sessions like HIIT or Zone 2 training.

Why the Right Nutrition is So Crucial for Rowing

Rowing is an intensive full-body workout. It engages around 85% of your muscles – legs, core, back, and arms work in harmonious interaction. This not only leads to high calorie consumption but also to an increased need for nutrients for regeneration, muscle building, and performance. Those who do not eat strategically here waste a lot of potential. The good news: With a few basic rules, you can optimally tailor your nutrition to your goal.

What do you want to achieve with your nutrition?

Your goal dictates your diet. If you are aiming for fat burning, your strategy will look different than for muscle building or performance enhancement. Here is a concise overview:

The Basics of Sports Nutrition

No matter what goal you pursue, a few fundamentals apply to everyone:
  • Carbohydrates are the most important energy source for intensive sessions. They are stored as glycogen in muscles and the liver.
  • Proteins are essential for muscle building, maintenance, and post-workout recovery.
  • Fats are often underestimated. They are important for hormones, cell protection, and even the main energy source in Fatmax training.
  • Micronutrients like magnesium, iron, and omega-3 fatty acids support many processes, including muscle function and the immune system.
  • Don’t forget to hydrate: Water is the most important “supplement” – even a slight deficiency reduces performance.

Weight Loss with the Rowing Machine: The Right Nutrition

If you want to lose weight while rowing, you need to burn more energy than you consume. However, this does not mean eating as little as possible. On the contrary: a healthy, balanced diet with a moderate calorie deficit of 300 to 500 kcal per day is ideal. Important: Ensure sufficient protein (at least 1.6g/kg) to maintain muscle mass, and complex carbohydrates like oatmeal, quinoa, or whole grain products for long-lasting energy.
Before training, a small snack is often sufficient: e.g., half a protein bar or a banana. After training, a meal with protein (e.g., quark or chicken) and some vegetables should follow. Ideally within a 30-minute window, as the body is most receptive then.
Tip: Zone 2 training on the rowing machine with low carb intake is particularly effective – this way you specifically train your fat metabolism.

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Muscle Building through Rowing: This is What Your Nutrition Looks Like

Do you want to build muscle and define your body?
Then you need a slight calorie surplus (about 250–300 kcal above your needs) and a good supply of proteins (at least 2.0g/kg). Carbohydrates can be high here, as they provide you with the power for intensive training.
Before training, you can eat a large meal 1–2 hours beforehand: e.g., rice with vegetables and turkey. Immediately after training, a post-workout snack with protein and fast carbohydrates is recommended – such as a shake with banana.
Important: Protein intake should be spread throughout the day, not just in one large portion. Optimal are 4 meals with 20–30g of protein each. In addition to rowing training, it is advisable to perform specific strength exercises with a barbell or isolated on a machine to specifically strengthen the muscles.

Different Sessions, Different Nutrition

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Zone 2/Fatmax Training: These moderate endurance sessions are ideal for improving fat metabolism. Before training, light meals with few carbohydrates are recommended – e.g., a coffee with a teaspoon of MCT oil or a small quark with nuts. After training, a balanced meal with proteins, healthy fats, and moderate carbohydrates.
HIIT/Interval Training: Here you need energy! Carbohydrates are a must. A good pre-workout meal could be oatmeal with banana and peanut butter. In an emergency, gummy bears also work.
After training, quick regeneration is key: whey protein + banana or a sandwich with lean ham.
Long Endurance Session (>60 min): From 60 minutes onwards, you can consume carbohydrates during training: e.g., isotonic drinks or half a banana. Pay special attention to fluid intake (30–60 ml of water per 15 minutes of training).

The Influence of the Rowing Machine on Nutrition – the AUGLETICS Eight Style as a Smart Companion

A particular advantage of modern rowing machines like the AUGLETICS Eight Style lies in the integration of training data. While you train, the device precisely records your calorie consumption, displays your performance in real-time, and allows you to specifically tailor your training to fat burning or muscle building. Thanks to the ten adjustable resistance levels and the additional five strength levels, you can, for example, place a stronger focus on strength through higher exertion, which in turn influences your energy and protein requirements.

With the ability to regularly evaluate your data and compare it with your diet, you can control your progress even better. It is particularly practical when you see exactly how many calories you burn in a session – this way you can adjust your meals accordingly. Incidentally, the virtual coach helps you not to lose sight of your technical progress. With a real-time evaluation of your technique, you can continuously improve or even learn rowing completely, stroke by stroke.

Eating Right Before, During, and After Training

Before Training: Depending on the training time, a small snack is sufficient (banana, apple with nut butter, half a protein bar). For early morning workouts, it can also be carbohydrate-reduced, meaning a small snack beforehand can be something with proteins or fats.
During Training: Not necessary as long as you train for <60 minutes. For longer sessions: isotonic drink or small carb sources.
After Training: Protein and carbohydrates within 30–45 minutes. Goal: Regeneration, muscle maintenance, and replenishing glycogen stores.

Common Nutrition Mistakes Around Rowing

  • Eating too little with a high workload: Those who row a lot also need energy.
  • Focusing only on protein or low-carb: This does not work long-term for all goals.
  • Skipping post-workout meals: wasted muscle potential!

Your Nutrition is the Engine for Your Training

Rowing gets you in great shape – but only if you give your body what it needs. Lose weight, build muscle, or get fitter: Your goals determine your nutrition. Not only discipline helps you with this, but above all, knowledge about the connections between training and food. And the best part: With the right plan, healthy sports nutrition is not complicated, but a real support for your rowing training. Start your next session now – and fuel your progress with every meal!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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