Sure, we no longer need to row boats to get around, but rowing remains a thrilling sport for anyone who loves the water or appreciates the clockwork precision needed to be a championship rowing team. It’s a sport that’s all about the wind in your face and the rhythmic call of the coxswain.

You can row on nearly any calm body of water, including lakes or rivers. All you need is a scull (the boat), a set of oars and maybe a few good friends. While you can row on your own, it’s always more fun to bring others along for the ride; modern sculls include up to eight rowers.

While rowing is a competitive sport with prestigious races, including Olympic events, it’s also a great sport to try out just for fun and fitness. Hauling on that oar is a full-body workout that involves your quads, biceps, triceps, glutes, lats and abdominal muscles. However, it’s also low-impact, which means it can be enjoyed by people of all ages with a minimal fear of injuries. Best of all? An hour of vigorous rowing can help you burn 800 calories.

Beans make a great pre-race meal for these hungry rowers

But you’ve got to get that energy back somehow, and high-protein, low-fat beans are the perfect food to get you in ready for a fun day on the water. Here’s one of our favorite recipes for feeding hungry rowers. Try this for a pre-row meal or a post-row reward.

Ingredients:

  • 1 48 ounce jar Randall Beans Deluxe Mixed Beans, partially drained
  • 1 cup grilled onions, chopped
  • 1 preserved lemon, chopped
  • 1/2 cup pine nuts, toasted
  • Parsley and chives, for garnish

Dressing

  • Dijon mustard
  • Sherry vinegar
  • Olive oil
  • Orange juice
  • Salt and pepper, to taste

Whisk dressing together and toss with salad ingredients. Let stand for a few hours to let the flavors meld. Serve chilled or room temperature with a lean protein like grilled chicken or fish and wash down with plenty of water for hydration.

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