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Revised 15/06/2011

Sports Nutrition Basics for Rowing or Crew

Created By Erin Armitage RD Registered Dietitian

Kingston, ON

Email: [email protected]

Nutrition Assessment Services White Paper

Nutrition Assessment Services nutritionassessment.com Revised June 2011 2

Sports Nutrition Basics for Rowing or Crew

Table of Contents Table of Contents .......................................................................................................................................... 2

Introduction .................................................................................................................................................. 4

Hydration & Rowing ...................................................................................................................................... 5

The importance of hydration: ................................................................................................................... 5

Euhydration – maintaining your weight throughout the workout: .......................................................... 5

Monitor hydration status: ......................................................................................................................... 6

Fluids & hydration: .................................................................................................................................... 6

Tips for Lightweight Rowers...................................................................................................................... 7

The Importance of Nutrient Timing: Before Exercise .................................................................................. 8

Carbohydrates: .......................................................................................................................................... 8

Protein: ..................................................................................................................................................... 8

Bottom Line: .............................................................................................................................................. 8

What to Eat: .............................................................................................................................................. 8

Tips for Lightweight Rowers...................................................................................................................... 9

The Importance of Nutrient Timing: During Exercise ................................................................................ 10

Why Carbohydrates: ............................................................................................................................... 10

What to Eat: ............................................................................................................................................ 10

Tips for Lightweight Rowers.................................................................................................................... 12

The Importance of Nutrient Timing: After Exercise ................................................................................... 13

Carbohydrates: 1 gram carb per kilogram body weight ......................................................................... 13


Protein: 10-20 grams .............................................................................................................................. 13

What to Eat: ............................................................................................................................................ 13


How to Stay Healthy On and Off Season .................................................................................................... 16

Sleep, Training & The Immune System: .................................................................................................. 16

Nutrition plays an important role ........................................................................................................... 16

What to Eat: ............................................................................................................................................ 18



Introduction Rowers are unique athletes who train in endurance and power and compete in sprints. These unique demands have important needs. Athletes will lose muscle mass and drop or slow their progress without good diet and impeccable timing of food intake. Nutrition Assessment specializes in weight class sports and has a proven record with weight loss and top performance in competition with rowers. The Queen’s University light weight women’s program is second to none in Canada. Race days require careful planning for optimal timing of food intake and race times.

Erin Armitage is in the unique position of having competed as a varsity rower at Queen’s University and attended Ryerson University to obtain her Nutrition degree. She had become a qualified dietitian and is rapidly gaining expertise in sports nutrition. She has been a rowing coach and manager at the Kingston Rowing Club. Erin has put together these articles using the latest sports nutrition research to give rowers some basic tips for Training. Competition Rowing Articles will follow from nutritionassessment.com

Hydration and Rowing

Nutrition Before Practice

Nutrition During Practice

Nutrition after Practice

Staying Healthy as a Rower


Hydration & Rowing

In the heat of the summer, most athletes have probably noticed a marked increase in sweat volume during their outdoor and indoor workouts. The need to stay hydrated for optimal performance is obvious – all of us know we risk performance declines with dehydration. But more recently, research has focussed on the effects of over-hydration, which can also result in performance impairments. This article will focus on meeting, but not exceeding, your fluid needs.

The importance of hydration: The best and easiest way to measure your hydration status is to monitor your weight change during workouts. Weight loss of just 2% of your body weight (about 2.5 lbs for 130 lb rower, or about 3.5 lbs for a 180 lb rower) is enough to result in reduced endurance and increase perceived exertion – both of which contribute to suboptimal performance. More than 2% weight loss during a workout will result in even greater impairments, with 5% weight loss resulting in increased heart rate, 6% resulting in increased breathing rate, impaired temperature regulation, weakness and tremors, and 11% weight loss possibly resulting in stroke or death.

Euhydration – maintaining your weight throughout the workout: The goal of hydration in training is to start and finish the workout with minimal weight change. In other words, the ideal hydration strategy is to replace what is lost as sweat, no less, but no more. How much fluid you need varies from rower to rower, based on genetics, size, fitness, intensity of exercise, and the environmental conditions. Sport dietitians and coaches used to prescribe particular amounts of fluids per hour of exercise. Lately, however, this practice is being phased out, because those individual variations can be significant and result in either over or under hydration. We now classify the degree of sweat loss in individuals. We might note some athletes barely sweat, others have damp clothes in activity and others are classified as ‘super sweaters’. These athletes have dried mineral on their skin when cooled off and require more water and electrolytes than others.

Overhydration:

Sport scientists and dietitians are debating which is more dangerous and detrimental to performance – dehydration or overhydration. Overhydration, or drinking more water than what is needed to maintain your body weight, will dilute plasma electrolytes – and this dilutional affect can impact muscle function and performance.


Monitor hydration status: There are several methods for monitoring hydration status, but the most user-friendly is to monitor your weight before and after exercise.

1. Weigh yourself before exercise in dry clothes. 2. Complete your workout and keep track of how much fluid you consume. 3. Weigh yourself after exercise in the same clothing (dry). 4. Weight before – weight after – fluid consumed = sweat loss = fluid needs. 1 kg (2.2 lbs) weight loss correlates to approximately 1L fluid loss.

* Less than 1-2% body weight loss is considered acceptable to prevent suboptimal performance related to dehydration.

* Weight gain during exercise may reflect overhydration and signal that you are drinking too much water.

Fluids & hydration: 1. Water: For workouts less than 60-90 minutes, water is likely to meet your fluid and fuelling

needs. For workouts that are particularly sweaty (i.e. summer rowing) and/or longer than 60-90 minutes, a sport drink may be the best choice to meet your fluid needs.

2. Sport drinks: Sport drinks have more to offer than you may think. As you already know,

the carbohydrate content of sport drinks can provide an essential source of glucose and help replenish glycogen stores and improve glucose availability to keep you going during your workouts. But the glucose can also enhance the absorption of fluids, as long as the carbohydrate concentration remains within 5-8% (5 g carbohydrate per 100 ml sport drink). The electrolytes in sport drinks (sodium and potassium) help to replace lost electrolytes in sweat, and sodium may also enhance fluid absorption.

3. Diuretics: Alcohol, especially within 2-3 hours post-workout, may slow fluid replacement and contribute to increase urinary output. Recent research shows that caffeine, especially among people who are accustomed to regular caffeine consumption, is NOT a diuretic and does not contribute to dehydration, both in general and during exercise.

Your best bet is to start exercise well hydrated,

Monitor your fluid losses to determine your fluid needs,

And drink enough to prevent weight loss > 1-2%

And enough to prevent weight gain.


Tips for Lightweight Rowers

Hydration is essential for optimal performance. The correct balance of electrolytes is also important for weight on the weigh-in day. Athletes who restrict specific minerals in their diet can become hyponatremic and actually weigh more because of this. Athletes can have up to 5 pounds of extra water in their system and show up to practice with a puffy face. Its important to have a qualified experienced sport dietitian design your diet and to make sure your electrolytes are in balance.

References

ACSM, ADA, DC. 2009; “Nutrition and Athletic Performance” Joint Position Statement.

Clarke, Nancy. Nancy Clark’s Sport Nutrition Guidebook. 2nd Ed. Nancy Clark, 1990.

Samuel N. Cheuvront,, Michael N. Sawka. “Hydration and Performance: SSE #97: Hydration Assessment of Athletes”. 2005.

Gatorade Sport Science Institute, www.gssiweb.com


The Importance of Nutrient Timing: Before Exercise

Until recently, the importance of the pre-exercise meal was underestimated. The predominant reason given for eating before your workout was to prevent hunger and to maintain normal blood glucose concentrations throughout the workout. We now believe that the pre-exercise meal has a much more significant role to play. Many athletes can eat food 1 hour before their workout begins if the activity is not too intense. We do not recommend a large breakfast before a workout where the athlete is doing a very intense workout. In the case of rowing, athletes may complain of acid reflux on days where they are doing 3 minute pieces and starts for racing. This may cause permanent stomach problems for some athletes.

Carbohydrates: Eating a high carbohydrate meal or snack before your workout may in fact help to minimize muscle damage and promote optimal utilisation of muscle glycogen. If your body uses it’s carbohydrate stores efficiently, your protein stores (aka muscle mass) are spared from being broken down for an alternate source of glucose. Optimal glycogen utilisation also appears to spare your immune system, meaning you’re more likely to be healthy and stay healthy throughout the season!

Protein: Various studies have examined the effect of protein ingestion before resistance exercise. There is less research on the effects of protein intake before an endurance workout. However, the research suggests that combining protein with carbohydrate before exercise promotes maximal muscle synthesis, optimal body composition, and increased strength.

Bottom Line: The evidence suggests the optimal pre-exercise meal contains a mixture of carbohydrates and protein. The amount of carbohydrate should be approximately 1 gram per kilogram of your body weight, with about 0.25 grams of protein per kg of body weight. This is difficult with early morning workouts, but does not negate the importance. If you struggle to eat before your morning row, start of small. With time your body WILL adapt to being fed so early in the morning… and your performance will reap the rewards!

What to Eat: (Carbs listed on the left, protein listed on the right)

Cereal and milk or soy milk

Toast and peanut butter or cheese

http://www.coach.ca/admin/pdf_admin/pdf/TrainingDiet_Carbohydrate_EN_08.pdf


Fruit and yogurt

Sports bar (look for <10 g protein, <5 g fat, <5 g fibre) – Try

Luna, Cliff or Powerbar Harvest

Smoothie – banana + frozen berries + milk or yogurt

References

J Int Soc Sports Nutr. 2008; 5: 17. Published online 2008 October 3. “International Society of Sports Nutrition position stands: Nutrient timing”


1. For the morning row: Split your breakfast into 2 parts so you can eat both before and after your morning row. For example, if your usual breakfast is a bowl of cereal with milk and a piece of fruit with cottage cheese , eat your fruit and add a yogurt before training, and have your cereal with milk and cottage cheese and fruit afterwards.

2. For the afternoon or evening row: Ideally your meal plan should including a meal or snack every 2-4 hours. Be flexible – move your snacks around to be sure and have energy before your secondary workout.

3. For ideal body composition: It is a common myth that training on an empty stomach helps to promote fat-burning. Quite the opposite is true! If your glycogen stores are not maxed out, your body will in fact behave as though it is in starvation, and as such will actually conserve your body fat stores (they are rich in energy!) and break down proteins for glucose instead! Regular ingestion of carbohydrates, both before your morning row and throughout the day, promotes a fast metabolism and ideal weight management.

Questions? Contact us at nutritionassessment.com

We would love to hear what works for you

* To be certain that you get enough carbohydrate and protein, read the Nutrition Facts Table on your foods *


The Importance of Nutrient Timing: During Exercise

Most of us probably remember to bring a water bottle with us to every training session, both on and off the water. But many of us probably have not considered packing food to consume during a workout! There are times when fuelling up during your training is recommended. The main purpose is to provide you body with that oh-so-important fuel for exercise: carbohydrate!

Why Carbohydrates: We’ve covered this before. During exercise, a well-nourished body will preferentially consume your stored carbohydrates (aka glycogen) from your muscles and liver. But we have a limited amount of glycogen storage capacity, and when we deplete our glycogen stores, our body will feel as though it has run out of fuel – commonly referred to as bonking or hitting the wall. This can be averted by consuming adequate carbohydrate both before and DURING the activity.

When:

Long Distance Rows (LDRs) are key times to take extra carbs. Once you are past the 20 minute warm up, not as much carb is required since you will be burning fatty acids. However, if the exercise is intense you will also be burning extra carbs. Athletes can also benefit from extra liquid carb when doing 3 minute pieces, seat racing and starts.

How much:

If you are being active at a moderate or high intensity for longer than 60 minutes, then you need to plan to consume carbohydrates after the first half hour. Similar to the post-exercise recommendation, you need about 0.7 - 1 gram carb per kilogram body weight per hour of exercise beyond the first hour (roughly 50-60 grams of carb per hour should do it for most people). We suggest 20-30 gms of carbohydrate per half hour depending on your body weight and muscle mass.

What to Eat: High carbohydrate foods/beverages that are low in fibre, low in fat and low in protein (<5 g per serving for each nutrient) are ideal during training. Remember to consume adequate fluids with your foods to promote optimal digestion. Consume foods when you have a break in the flow of training and talk to your coach about a regular opportunity to consume your extra carb.


Typical foods athletes choose during a workout:

* Sport Drink (750 ml) 42 g carb

** Sport Gel (1) 25-30 g carb

Shot Bloks (3 cubes) 24 gms carb

Arrowroots (4) 14 g carb

Saltine crackers (10) 20 g carb

Pretzels (12 regular) 23 g carb

Low fat fig Newton bars (4) 62 g carb

Raisins (1/4 cup) 33 g carb

* Sport Drinks: Sport drinks help meet your hydration needs and the carbohydrate

concentration tends to be ideal for preventing cramps and optimizing glucose-uptake. Look for

a drink with a 6-8% carbohydrate concentration, such as Gatorade and ELoad.

** Gels: Each pack of sport gels should be taken with 500 ml water in order to meet that 6-8%

carb concentration. If inadequate fluid is consumed with the gel, you’re likely to get that

sloshing feeling in your stomach, suboptimal fluid absorption, and cramping. Ideally, gels

should be in small amounts throughout the hour rather than all at once.

Most people stick with a sport drink

or sport gel.



When you’re training and your body becomes glycogen depleted (i.e. after 60 minutes), your body will use the carbohydrates directly for energy production. So no need to worry about the calories consumed during your workout (under the right circumstances)… they will either get burned off as energy or be stored up as glycogen for your next workout.

Similar to the widely held myth that exercising on an empty stomach promotes body fat burning, not consuming adequate carbohydrate during long bouts of exercise will in fact promote muscle break-down and body fat conservation. When your body steadily receives appropriate carbohydrates, your metabolism will function to keep you at an optimal body weight.

If you are still unsure of how to make this work for while your trying to either lose or maintain your weight, consult your Registered Dietitian or email me for individualised tips!

References

J Int Soc Sports Nutr. 2008; 5: 17. Published online 2008 October 3. “International Society of Sports Nutrition position stand: Nutrient timing”.

Smith, H. Nutrition For The Long Run. Heidi Smith, 2003.


The Importance of Nutrient Timing: After Exercise

We’ve all been there… you get off the water, wash down the boat, de-brief with your coach and team mates, head home and rush from there to class or work. What’s missing in this scenario? Eating! It is an indisputable fact of training – what you eat after you finish directly relates to your ability to recover, which prevents injury or overtraining, which can limit your ability to train harder and longer. And obviously, most of the time, training harder and longer means you go faster and faster. So plan to eat within 30 minutes of finishing your workout!

Carbohydrates: 1 gram carb per kilogram body weight As you probably know, eating a diet high in carbohydrate helps to keep your muscle and liver glycogen stores topped up, allowing your body to maximize glycogen utilisation and prevent muscle protein degradation. But eating a good source of ‘fast carbs’ within 30 minutes of finishing a long (>60 minutes), intense workout is an essential part of the equation. A fast carb is a carbohydrate that breaks down into glucose rapidly, often referred to as a high glycemic index (GI) food. Examples of fast carbs are chocolate milk, honey, baked potatoes, breakfast cereals (corn flakes, rice krispies, cheerios), dried fruit, sport drinks, juice, yogurt, and breads. And remember; keep consuming plenty of fluids, because glycogen storage requires LOTS of water!

Protein: 10-20 grams It is a common myth that protein is the most essential component of the post-workout meal. But it is a myth, because in the absence of adequate carbohydrate, protein can’t actually get into the muscles where it is put to use for repair. However, when consumed in combination with adequate carbohydrate, protein ingestion within 30 minutes after exercise has been shown to result in enhanced muscle repair and synthesis! Some research suggests that some kinds of proteins are more effective in this 30 minute window – specifically animal-proteins. Good sources of protein include milk, yogurt, meats, fish, poultry, nuts (and nut butters) and seeds, and soy-based foods including soy milk, soy nuts, and tofu.

Other considerations:

Research suggests that high fat foods, alcohol and carbon dioxide (i.e. pop) all impair glycogen replenishment after exercise. If you choose to consume these foods, hold off for 2-3 hours after you finish your workout to allow your body to optimize it’s recovery process.

What to Eat: 2 cups chocolate milk or soy milk 56 g carb 17g protein


2 cups chocolate milk (made with skim milk powder) 50 g carb 18 g protein

1 L sport drink 50 g carb 0 g protein

1 cup milk + 1 ¼ cup cereal (i.e. Vector) 53 g carb 13 g protein

Banana with 175 g low fat yogurt 48 g carb 13 g protein

Peanut butter & honey sandwich (2 slices bread) 50 g carb 12 g protein

Powergel 28 g carb 0 protein

* To be certain that you get enough carbohydrate and protein, read the Nutrition Facts Table on your foods *



Post-workout is NOT a good time to cut corners in hopes of weight management! Not only do you want to be at weight, you also want to be fast!

Plan your snacks and meals around your workouts, so that regular snack and meal components of your nutrition plan are placed appropriately around your training schedule.

Why not eat as a crew? Lightweights are all in the same boat, no pun intended. Wouldn’t it be nice to see that your team mates are taking their nutrition as seriously as you?

All rowers and coaches could plan to have foods and drinks available after each workout. Everyone benefits! You can save money by buying in bulk, you’re less likely to “forget” to eat, and you get to bond as a crew

Not hungry after your workout? This is a common challenge but you do need to recognize that after an intense workout, your body may not be sending the appropriate hunger signals. Eating after your workout is a good example of when you should eat even in the absence of hunger.

References


Smith, H. Nutrition For The Long Run. Heidi Smith, 2003.


How to Stay Healthy On and Off Season

It is a safe assumption that many rowers will be over tired at some point during the season. With the early mornings, the twice-a-day workouts, and everything you need to do in between, it is no wonder that your immune system takes a beating. What may be surprising though, is how your nutrition habits are intimately linked with your sleep patterns, energy levels, and immunity.

Sleep, Training & The Immune System: It is well-known among sports docs and dietitians that training alone is taxing on your body’s immune system. Gruelling workouts cause inflammation, oxidative stress (aka increased free-radical production), and impaired production of the cells your body uses to fight infection. When you add in sleep deprivation, which limits the time your body has for repair and recovery, it becomes pretty clear how your immunity and performance will decline.

Nutrition plays an important role: Antioxidants: To counter the increased production of free radicals, it is recommended that athletes have a very high intake of fruits and vegetables, nature’s source of antioxidants. In particular, vitamins A & C play important roles in neutralizing those free radicals. While research does not support taking supplemental forms of these vitamins, we do know that people who consistently meet their daily quota of 7-10 servings of brightly coloured fruits and vegetables have the lowest risk for cancer and heart disease, two of the more worrisome outcomes of oxidative damage. Keep in mind a cup of orange juice per day will add to the antioxidants and represents the goodness of 2 whole oranges (also a rich source of potassium, folate and Vit amin C).

Healthy Oils: People who consistently take in a variety of healthy oils (canola, olive, etc) and natural healthy oils in foods (salmon, trout, almonds, avocados, etc) tend to have lower overall levels of inflammation in their bodies which again appears to play an integral role in the development of both chronic diseases and infections. Canola has a favourable balance of Omega 3: Omega 6 oils thought to prevent inflammation.

Recovery Nutrition: Studies have repeatedly shown that endurance athletes who ingest a high glycemic index carbohydrate snack post-workout (“fast carbs” including sports drinks, chocolate milk, honey, sport gels, low fat dairy, cereals, and breads) have the least amount of change in immune response (measured by lower levels of circulating inflammatory hormones and higher levels of circulating immune cells). Refer to the section on “The Importance of Nutrient Timing: After Exercise” for recovery nutrition details.


Keep Your Eye on Your Iron: It takes 3 months for haemoglobin to drop and three months to return it to normal. Previously, female athletes with normal menstrual cycles would be the only athletes who would worry about this. Now more male athletes on limited diets have low haemoglobin which can severely affect performance due to fatigue from low oxygen carrying capacity. We receive about 30% of our iron from fortified flour, pasta, bread and other grains in our diet. Keep in mind organic grain products are not fortified with iron and can lead to anemia in athletes in as little as 3 months.

Rest Days: Many athletes struggle with the concept of rest days during intense periods of training. We’re often programmed to believe that more is better. But study after study concludes that rest days will ENHANCE your sport performance. The reason? Rest allows your muscles to repair the injuries that are sustained in your daily workouts, and allows your muscles to replenish those all-important GLYCOGEN STORES! Depleted glycogen stores deprives your muscles of the fuel needed for your sport performance and in fact forces your body to use protein as fuel instead of directing it towards muscle repair and building. While rest days can be difficult, even worse is taking the months off of training required to recover from over-training.

Reinforcement of Your Immune System: A substance called B-glucan known as Wellmune WGP is new on the market this year in Canada having been given approval as a food additive by Health Canada. Previous studies demonstrated improved immune function in human cells. Recent studies on a substance called Beta-glucan on endurance athletes showed high purity, properly extracted Beta-glucan from Baker's Yeast can provide amazing results on a wide verity of conditions, including endurance and strength enhancement. Below are selected studies conducted on Beta-glucan and sports-related activities. In Canada it is currently added to some orange juice and some cookies and capsules are available at retail outlets.

1. R. Fuller, T. Yam, H. Butt, P. Calder, J. Kenyon, P. Noakes, A randomised controlled trial to assess the ability of yeast-derived 1,3/1,6 glucopolysaccharide to reduce upper respiratory tract infection symptoms. British Society for Immunology, December 6-10, 2010, Liverpool, UK

2. Mechanisms of exercise-induced muscle fiber injury. Armstrong RB; Warren GL; Warren JA Exercise Biochemistry Laboratory, University of Georgia, Athens. Sports Med, 1991 Sep, 12:3 184-207

3. Initial events in exercise-induced muscular injury. Armstrong RB Department of Physical Education, University of Georgia, Athens 30602. Med Sci Sports Exerc, 1990 Aug, 22:4, 429-35

4. Cross talk between the immune system and the nervous system in response to injury: implications for regeneration. Lotan M; Schwartz M Department of Neurobiology; Weizmann Institute of Science, Rehovot, Isreal. FASEB J, 1994 Oct, 8:13, 1026-33


5. Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Armstrong RB Med Sci Sports Exerc, 1984 Dec, 16:6, 529-38

6. Muscle damage and endurance events. Armstrong RB Sports Med, 1986 Sep-Oct, 3:5, 370-81

What to Eat: Athletes need carbohydrates every 2-3 hours. To maximize your stored carbohydrates, protect your immune system, and prevent over-training and injuries, train smart, follow the principles of recovery nutrition, and eat a diet rich in grains, fruits, vegetables, and high glycemic carbohydrates day-in and day-out.

Choose bright orange and dark green fruits and vegetables every day, including oranges, papaya, mango, peaches, spinach, kale, broccoli, bok choy, carrots and peppers.

Every 2-4 hours, choose a meal or snack that combines carbohydrates (breads, cereals, pasta, rice, crackers, oatmeal, quinoa, potatoes, sweet potatoes, fruits, etc) with protein (lean meat, poultry, fish, dairy products, soy foods, nuts, seeds, beans/peas/lentils).

For meals, aim for 4 food groups (refer to Canada’s Food Guide for a review of the food groups!); for snacks aim for 2-3 food groups.

Every day include a source of healthy fats, such as salad dressing on your salad, cooking oils, nuts, seeds, avocado, fish, soy nuts, and tofu.

Use fortified flour, pasta and grains in your diet For exact meal planning details (i.e. portion sizes, timing, calorie needs), talk to your

Registered Dietitian or email me for individualised tips.


Tips for Lightweight Rowers While the details described above do not differ among lightweight and heavyweight

rowers, how you go about meeting your needs will.

Depending on your weight loss/maintenance goals, you may choose to spread your calorie intake through the day rather than adding in extra snacks or meals – for example, split your breakfast into 2 components for before and after your morning workout; eat ½ your sandwich and a fruit for lunch and save the other ½ sandwich for an afternoon snack.

Don’t even think about reducing your carb intake to reduce your weight! While this inaccurate advice is fairly common, it is dangerous for high level athletes. The conversion of excess carbohydrates into fat is limited by the fact that your body burns carbohydrates in exercise. For weight reduction, the best advice is to reduce (not eliminate though) your intake of higher fat foods (butter, margarine, mayonnaise, baked goods) and ensure appropriate protein intake (not too much, not too little). A Sport Dietitian can write you a specific meal plan for health weight loss in training.

References


Clarke, Nancy. Nancy Clark’s Sport Nutrition Guidebook. 2nd Ed. Nancy Clark, 1990.

Nieman, David C. “Hot Tips for Nutrition, Training, and Immune Function”, Gatorade Sport Science Institute, www.gssiweb.com

Australian Institute of Sport. “Boosting Immune Function in Athletes”. 2004. www.ausport.gov.au/ais

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