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UK Military Nutrition Advisory Service

Advice on 'Bulking UP' Prior to Event

Due to the strenuous nature of this event and its duration, I would strongly advise that you do consider gaining weight prior to starting this expedition. Assuming that you will begin this venture at a high level of physical fitness, any weight loss during the 50 days is likely to be muscle mass. This will therefore impact on your strength and therefore physical ability.

Gaining weight while training for such an event is not as easy as it may sound as it is vital that you continue eating a high carbohydrate diet at this stage. Also energy requirements are high and therefore it is not always easy to actually eat sufficient food to gain weight.

I advise therefore that you will have to increase your fat intake, as this is the most concentrated source of energy. I have listed a few ideas below which may point you in the right direction:

have full cream milk - not semi skimmed or skimmed
have plenty of butter or better olive oil spread on bread / potatoes  etc.
add cheese to anything suitable
add cream to anything suitable
eat chocolate
eat crisps / nuts

I must stress that these must be eaten IN ADDITION to high carbohydrate diets. Also if you are eating foods high in fibre, reduce these, as this will enable you to actually eat more food before you feel full!

If you can achieve a weight gain of 3 kg + prior to the expedition it does give a little bit of an ' energy cushion' to sustain you throughout the race.

Obviously the foods I have suggested we are usually advised against eating. However this is a short term dietary plan for a highly unusual physical event, and will not do any long term damage.

Enjoy it whilst you can!

Helen
UK Military Nutrition Advisory Service