sailing:singlehanded_transpac_tips
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| - | sailing:singlehanded_transpac_tips [2012/06/29 08:14] krisa created |
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| + | sailing:singlehanded_transpac_tips [2014/06/24 05:40] (current) |
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| ====== Provisioning Tips for the 2012 Singlehanded TransPac ====== | |
| * Whether you like it or not, you’re an athlete. Eat like one. If you’re sailing hard, you need upwards of 3,000 calories per day. Eat every 2-3 hours. | |
| * When you’re not drinking, you should be eating | |
| * Stay away from refined sugars (high fructose corn syrup, sucrose, sugar) – they’ll give you a spurt of energy, then you crash; honey and agave are better | |
| * Eat foods with a high calorie concentration, | |
| * Consume up to 1 gram of carbohydrates per kilogram of weight per hour for optimal energy production | |
| * Divide your weight in pounds by 2.2 to get kg (lbs ÷ 2.2 = kg) | |
| * A 170-lb person should eat/drink as much as 77 grams of carbs per hour of heavy exertion | |
| * Is your brain foggy? Eat fruit or juice (carbs), and follow it up with protein | |
| * Muscle activity burns protein, so eat up to 2 grams of protein per kilogram of weight per day | |
| * A 170-lb person should eat as much as 154 grams of protein per day on a hard day of sailing | |
| * Nuts & legumes are the best quality plant protein; animal protein (milk, cheese, hard boiled eggs, fish, meat) provide a good balance of amino acids | |
| * Fatty foods are good; energy from fat will last the longest | |
| * Dehydration can cause fatigue, muddled thinking, kidney problems & hallucinations; | |
| * A 170-lb person should drink 85 oz of water every day. Increase to 8 oz during every 30 minutes of intense activity | |
| * Rule of thumb: budget for one gallon per day for drinking. Budget more for cleaning, etc. | |
| * If your urine is dark yellow, drink more water! | |
| * Replace electrolytes with EmergenC | |
| * When you’re not eating, you should be drinking | |
| * Buy a high-quality multivitamin and a B complex vitamin at a health food store, nutrition center, etc. DO NOT buy from a grocery or drug store, as they’re mostly filler and not worth the money | |
| * Talk with your doctor! | |
| * Foods to consider: | |
| * Nut butter & jelly sandwiches (peanut, almond, cashew, all-fruit jelly) – the body digests the butters better than whole nuts | |
| * Canned or packaged fish or chicken. Good source of protein. | |
| * Protein powders. Make shakes, or make an ‘icing’ with honey and drizzle on granola | |
| * Jerky – good protein, though low on fat. | |
| * Fig Newtons – especially health food brand, have good fruit and fiber. | |
| * Rice and beans — a staple. | |
| * Use a quality Thermos to cook rice – 1:4 rice-water ratio. Add ½ cup rice & 2 cups boiling water to Thermos. Shake well. Let sit for 8-12 hours. | |
| * Honey or Agave nectar for carbs – excellent sweeteners, easily metabolized | |
| * Energy gels, drinks or bars – these are mostly sugar and often caffeine, so use sparingly, if at all | |
| * Quinoa is a grain that provides a complete protein. Excellent substitute for rice and tastes great. | |
| * Trader Joe’s — Go early or very late on a weekday and just browse. Indian food in boil-bags, sauces for rice, etc, lots of granola, dried fruits, nuts. You’ll want lots of snack foods. | |
| * Hard cheeses, such as romano, parmesan & asiago; salami & jerky; instant soups; cabbage; bag of oranges and/or apples. All keep well. | |
| * Applesauce & baby food — small containers are easy to grab at night | |
| * Mt. House meals, or similar — available online or at REI | |
| * Vacuum seal food and papers with a FoodSaver - $30 on eBay | |
| * Make up one- or two-meal packets of food — soups, rice mixes, etc, that have all the ingredients included and instructions on pkg. Tons of mix recipes are available online. Find soup mixes to use as bases. | |
| * Never take untested foods aboard — you might hate it. Bob Johnston likes Heater Meals (find them on Amazon.com). I bought similar (but VERY different) meals for Rob and they gave him a very unwelcome side effect. Lesson: ALWAYS try new foods before buying a bunch! | |
| * Watch the sodium on all prepared foods. Salt removes water from cells, causing weak muscles. | |
| * Bring plenty of treats, but make them treats not meals. | |
| * Other stuff to take | |
| * Books – Kindle/ | |
| * Music – Rob got Sirius halfway across | |
| * Digital camera/ | |
| * Drybags and/or Ziplocs – you’ll use them | |
| * Baby wipes | |
| * Hats, sunglasses, sunscreen, lip balm w/SPF | |
| * Spare glasses/ | |
| * Spare batteries for all electronics in Ziploc | |
| * Headlamp | |
| * Timers | |
| * Fishing gear – squid hoochie (Mexican flag, yellow & green, purple), double-barbed stainless hook, 100-200 lb test leader, 150-200 feet of parachute cord (easy on hands, West Marine), and bungee cord. Get details from Rob. | |
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