Resource Library

During the COVID-19 social distancing period, coaches and staff of VCRC will start building the 'Resource Library' for you to continue to develop as an athlete without being able to row on the water. We hope you will enjoy all the information and feel free to ask any questions!
  • Nutrition

    Leanne Savage is making a series on sport nutrition based of the NCCP sport nutrition module.
    • Sport Nutrition - #1 Nutrition Basics [PDF] - 216KB

      This is my first post of a series over the coming weeks regarding sport nutrition. Good nutrition is important for both athletic performance and maintaining a healthy lifestyle outside of sport. This nutritional series will either build on your existing knowledge and/or bring you up to speed on current sport nutrition best practices that can help you perform at your best! How much do you think you know about sport specific nutrition? There’s a lot of information out there about what athletes should eat and drink for optimal training and performance and it can be hard to know what information is reliable. Can you separate fact from fiction when it comes to sport nutrition? Let’s see! Take this quick quiz (answers will be posted later). Fact or Fiction? 1. Individual participants should drink on a schedule. If they wait until they’re thirsty, they’re already dehydrated. 2. You should eat primarily high-protein snacks to fuel up between competitions when you compete more than once in a day. 3. Fact or Fiction? In the hour before activity, like training or a competition, you should eat foods that are high in both carbohydrates and protein to ensure you have the fuel you need to perform.
    • Sport Nutrition - #2 Eating well before, during and after activity [PDF] - 149KB

      This is the second post in the series of sport nutrition. Now that you’ve read through the nutrition basics information let’s test your knowledge before moving onto the second series 1. Which nutrient group is the main source of energy? A. Proteins B. Carbohydrates C. Fats D. Vitamins 2. Generally speaking, when would you require the most carbohydrates on a daily basis? When you train: A. 4 hours a week B. 12 hours a week C. 10 hours a week D. They would all have the same requirements 3. Which choice is correct? A nutrition fact table indicates that one serving contains 16% of the % DV of protein. Based on this information, you can conclude that this food item contains: A. A little protein B. A moderate amount of protein C. A lot of protein D. You can’t tell based on this information
    • Sport Nutrition - #3 Staying Hydrated [PDF] - 116KB

      Here is the third post in our series of sport nutrition. Before I post on staying hydrated let’s test your knowledge on eating well before, during and after activity Question 1 of 3 Which choice is correct? You’re hungry and it’s two hours before a competition, should you eat a meal that is: High in carbohydrates, high in protein and low in fat High in carbohydrates, low in fat and moderate in protein High in protein with moderate amounts of carbohydrates and fat High in protein, low in carbohydrates and low in fat. Question 2 of 3 Yes or No? You are sitting down for a pre-competition meal at 2:30 pm. You’re having a plate of pasta with a little bit of tomato sauce (420 calories), half a chicken breast with no skin (135 calories) and some steamed veggies (100 calories). Your competition is at 7 pm. Assuming you finish the food before 3 pm, will you have enough time to properly digest your meal before you compete? Question 3 of 3 Which choice is best? You have just completed a short-duration, high intensity workout and you just have one hour before you train again. Which snack should you eat to recover and fuel up for your next session? Yogurt and some cheese A plain bagel and a sport drink
    • Sport Nutrition - #4 Eating While Traveling [PDF] - 141KB

      This is the last post in our series of sport nutrition. When we get to travel again this post will could come in handy. But first, let’s test your knowledge on staying hydrated. Question 1 of 3 True or False? Can you assess the level of your hydration on the colour of your urine? Question 2 of 3 Which choice is correct? To adequately hydrate before activity, you should start slowly consuming fluids approximately: 1 hours beforehand 2 hours beforehand 4 hours beforehand Question 3 of 3 Which choice is correct? To properly re-hydrate after activity athletes should: Drink large amounts of fluid right away Drink small amounts of fluid over time