A 16-year-old from Co Cork with a passion for rowing is making waves with her project at the 2025 BT Young Scientist and Technology Exhibition, which runs from Thursday 9 to Saturday 11 January at the RDS in Dublin.
Freya Lysaght, from Loreto Secondary School in Fermoy, investigated how dietary changes can affect one of rowing’s most demanding tests, the 2km ergometer (erg) race.
Drawing on her experience as a competitive rower with Lee Rowing Club, Freya conducted a field-based study involving eight teenage rowers.
The research examines how specific dietary interventions — focused on carbohydrates, protein, calcium and water — impact performance metrics such as 500-meter split times.
“Rowing is both a physically and mentally demanding sport,” Freya said. “I wanted to explore how something as controllable as diet can influence performance outcomes, especially for young athletes like me.”
Freya’s study reveals some notable trends. Carbohydrates emerged as the most effective intervention, helping participants sustain higher energy levels and improve split times.
Calcium intake shows some benefits in maintaining consistent pacing and cardiovascular efficiency. And while protein supported recovery, cutting out sugars negatively affected some participants.
Over-hydration in the water group also highlighted the risks of hyper-hydration, such as discomfort and slower performance.
The results offer valuable insights for athletes, coaches and sports scientists aiming to optimise performance through tailored nutrition. Freya’s work underscores the importance of balanced diets and the potential pitfalls of overemphasising specific nutrients.
Freya gave thanks to those who supported her project. Her rowing coach, Ronan O’Callaghan, helped guide her research within sports science, while high-performance coach Ashlee Rowe from Rowing Ireland provided invaluable advice and resources.
Freya also acknowledged her teacher, Ciara Motherway, for her encouragement throughout the process and her parents for their unwavering support.
Special thanks were given to Lee Rowing Club and the participants who dedicated their time and effort to make this study possible.
Visitors can engage with Freya’s work and discuss its findings at the exhibition this week, which features a number of water- and marine-related studies among this year’s qualified projects.
“This project has deepened my understanding of sports science and inspired me to continue exploring the relationship between nutrition and athletic performance,” Freya added. “I hope my findings can benefit others in their own rowing and fitness journeys.”
