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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, such as nut butters and granola
  * 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; easy equation: your weight ÷ 2 = oz of drinking water per day
    * 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  or coconut water/juice (both available at Safeway, Whole Foods, Trader Joes); Gatorade is high in refined sugar, so dilute by ½ with water
    * 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/Nook/iPad
    * Music – Rob got Sirius halfway across
    * Digital camera/GoPro – Vary your shots!
    * Drybags and/or Ziplocs – you’ll use them
    * Baby wipes
    * Hats, sunglasses, sunscreen, lip balm w/SPF
    * Spare glasses/contacts
    * 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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