ESTHER’S 24-HOUR MEAL DIARY:
BREAKFAST 1
Medium bowl of gluten-free
oatmeal with chia seeds, ground
flaxseed, frozen berries, raw almonds,
raisins, stevia and salt
■
Large cup of coffee with stevia
and 1 percent milk
■
Oatmeal is my go-to before
practice, since it tends to stay
down no matter how intense the
work we do. It’s warm during
cold weather, too, which
helps warm me up when
we’re heading out for a
freezing row. Everything
I put into the oatmeal is
anti-inflammatory, with
omega-3s and antioxidants
giving me a boost right
from waking up. Salt helps
me stay hydrated during
practice. And coffee — no
explanation necessary, most
rowers’ blood in the morning
is 30 percent coffee!
“MOST ROWERS’
BLOOD IN THE
MORNING IS
30 % COFFEE.”
POST-PRACTICE
SNACK
Scoop of Superfood
powder mixed with water
■
Scoop of vanilla
unsweetened whey
protein powder mixed
with water
■
■
Right after a hard
workout, your
body is at its most
vulnerable and is also
most receptive to
nutrients. Superfood
powder has a really
high ORAC value, and
protein helps your
muscles feel less
fatigued later.
BREAKFAST 2
Starbucks grande latte
■
Starbucks blueberry scone
This helps me wake up and gets me started at
work. A typical morning practice burns between
1,000 and 2,000 calories, so many rowers eat
two breakfasts to help get calories in early.
PHOTOGRAPHS BY WENDY GEORGE