sailing:singlehanded_transpac_tips
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sailing:singlehanded_transpac_tips [2012/06/29 08:14] krisa created |
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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