Lower body fat from 12% to 9% - high level rower?

Exercise does give you an increased appetite. If one serving of muscle milk is all the protein supplementation you are doing, you are not getting enough protein. You need about 160 grams of protein per day. In addition, the rest of your diet should be mostly fruit and vegetables. Raw is better for you nutritionally because any kind of cooking destroys some of the nutrients. Another thing which may be affecting your appetite is your hydration level. Be sure you are downing a lot more water when training hard.