Protocol · Performance
Rowing Performance Protocol
Creatine Monohydrate, Sodium Bicarbonate and Beta-Alanine are the core of this stack, with 3 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Rowing Performance.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
6 supplements · 2 graded
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Creatine Monohydrate | Amount listed: 5 g daily (or 20 g/day for 5–7 days loading) | Increases phosphocreatine stores for high-intensity power output and sprint performance | Not graded yet | ||
| Sodium Bicarbonate | Amount listed: 0.3 g/kg body weight, 60–90 min pre-exercise | Buffers hydrogen ions during high-intensity exercise, delaying fatigue and acidosis
| Grade C for Anaerobic Capacity11 studies · 18 people | ||
| Beta-Alanine | Amount listed: 3–6 g daily (divided to avoid paresthesia) | Increases muscle carnosine, buffering acid during 1-4 minute high-intensity efforts
| Grade D for Aerobic Exercise Metrics115 people | ||
| Supporting stackListed as additions to the core | |||||
| Caffeine | Amount listed: 3–6 mg/kg body weight, 60 min pre-exercise | Adenosine antagonist; reduces perceived exertion and enhances power output
| Not graded yet | ||
| Beetroot Juice (Nitrates) | Amount listed: 500 ml (or 400–800 mg nitrate) 2–3 hours pre-exercise | Nitric oxide precursor; improves oxygen efficiency and time to exhaustion | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA/DHA daily | Reduces exercise-induced inflammation and may support muscle recovery | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
- Grade C
- Grade D
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How this protocol works
In plain language
Rowing is a demanding sport requiring both aerobic endurance and high-intensity power, with races typically lasting 5-7 minutes—right in the zone where acid buildup limits performance. This protocol targets multiple energy systems.
- Creatine increases phosphocreatine stores, providing more fuel for the powerful strokes at the start and finish of a race. It's the most proven supplement for power output.
- Sodium bicarbonate buffers the lactic acid that builds up during a 2000m race, allowing you to maintain power output longer. Studies show 2-3% performance improvements.
- Beta-alanine increases carnosine in muscles, another acid buffer. It's especially effective for efforts lasting 1-4 minutes—like race finishes.
- Caffeine reduces perceived exertion and enhances focus. Most rowers notice clear performance benefits.
- Beetroot juice improves oxygen efficiency through nitric oxide, potentially reducing the oxygen cost of exercise.
- Omega-3s support recovery between training sessions by reducing inflammation.
Expected timeline: Creatine—full loading in 5-7 days, or 3-4 weeks with daily dose. Beta-alanine—4-6 weeks to saturate muscle carnosine. Bicarbonate, caffeine, beetroot—acute pre-race use.