food

SEPTEMBER 2006 Australian Sailing 43

THERE ARE so many considerations in preparingfor a yachting regatta: which sails to use, crew lists, entry, weigh-ins, accommodation,

transportation and so on. Yet one crucial aspectoften goes overlooked – the nourishment of thecrew, or more specifically... food!

Regattas such as keelboat class nationals,Skandia Geelong Week and even offshorepointscore races can involve long days on the water with high physical fitness demands. Any nutritionist or sports coach will affirm that adequate replenishment of energy sources is vital to performance and maintainingconcentration levels. Here are some points toremember when catering for your next regatta.

Which foods?Nutritional balance should be the primary focus forany sports catering, yet the competitive arena forsailing somewhat restricts the practicality of somefoods on boats. Consider the time gap betweenpreparation and consumption and its affect onsustained quality, plus limited storage, ability to eaton the windward rail in a hurry, and preferably notleaving lunch residue all over the deck.

The correct proportion of carbohydrates,proteins and energy comprised in the food shouldalso be considered, along with the limitedopportunities to actually eat between races withsuch quick turnarounds, while still completingyour rig set-up changes. In view of this, somerecommended food options for day racing include:

Fresh rollsThe bread provides a great source of carbohydrates,while the fillings can provide the protein andenergy. Sandwiches tend to be more fragile thanrolls, but for a lighter option use wraps, which canalso be easier to digest in a hurry than loads ofbread. Some safe fillings to consider include: • Meat base, such as ham, chicken, pork, turkey,

roast beef (no seafood).• Salad mix (avoid tomato for the soggy factor). • Thinly sliced cheese (not grated as it can get

too messy on the deck). For flavourings I tend to use mild mustards,

chutneys and relishes. Avoid creamy mayonnaisesand heavy cheeses to prevent bacterial growth.

Any seeds on the bread should also be outlawed as they can make their way into thesmallest of cracks and are not easy to clean away.

For the sensitive stomachs, you can opt forsimple spreads of vegemite, honey, or peanut butter.

FruitPreferably firm flesh varieties (for example apples,oranges, pears, mandarins). Fruit provides anexcellent source of vitamins and is an easy snack,but there is one rule...No bananas! (Superstitionsrun high in my family).

Muesli barsChoose brands that are free of artificial additives,such as Mother Earth and All Natural. Nut barvarieties also provide an excellent source ofprotein, just be wary that the sugar content of some brands can be quite high.

Sweet surrendersBeing a sweet tooth, I cannot help but include‘treats’ with my offerings and judging by thepopularity of chocolate bars as against muesli bars amongst my clients, a bit of sugar will nothurt between races. However:• Avoid artificial flavourings (All Natural

Confectionary Company lollies are the best option).

• Try to limit to one chocolate bar per crew for the day.

• Do not allow the sweets to become the primarysource of energy, as lasting energy is much more

Fast Helpful hints for fuelling the crew during your nextregatta, by Sarah Wilmot

ABOVE: The author with a platter of high energy food choices.

44 Australian Sailing SEPTEMBER 2006

desirable than an entire crew on a 20 minutesugar buzz!Some foods which can provide a great source

of carbohydrates are not so practical for racingyachts, being either too delicate or difficult to eatin bumpy sailing conditions or carrying too high a risk of bacterial spoilage over a long day ofracing. These should therefore be reserved for pre and post-race meals, such as sushi rolls,frittatas, pasta, and rice salads, for example.

In terms of quantities to provide percrewmember, this will depend largely on theracing schedule and estimated time on the water.As a guide: • For a full day of racing (up to eight hours)

allow two rolls plus snacks. • For a few hours (one race), allow one roll

and optional snacks.

PackagingWith all the rolling around that yacht racing incurs,it is optimal to keep all supplies secure andprotected from the sea’s elements. This entailspackaging fresh rolls and dry goods tightly withplastic wrap, if only to avoid that salty aftertaste.

Beverages are best stacked in the cooler boxeither separate from the food, or with the foodloaded on top to avoid squashing.

Direct sunlight should also be avoided on anyfresh food, as this will deteriorate the quality.

FluidsDehydration greatly affects athletic performance.Even a two per cent deficit in body fluid can causemuscle weakness, fatigue, cramps and significantdecrease in concentration. The added element ofsun exposure in sailing increases the rate thatdehydration occurs, hence the need for continuousfluid replacement.

Sports guidelines advocate that for everykilogram of sweat loss through exercise, one litreof water must be consumed. Consequently, for a full day on the water, at least one and a half to two litres of water should be provided percrewmember, bottled spring variety preferably, as at some venues it is not worth the risk of illnessthrough the local water supply.

Sports drinks are also a suitableoption between races as theyreplenish the body’s electrolytesstores and boost energy levels.Choose non-carbonated varietiesand try to limit your intake to one bottle per day and consume in conjunction with water. (Mypersonal tip is to avoid the greenflavour... once again, superstitions).

Soft drinks are notrecommended, as they do notprovide sustained energy, onlyshort term elevation of sugarlevels and the carbonates are notsupportive to effective digestion.

Caffeinated drinks shouldtypically be avoided before andduring exercise as they increaseurine output and resultant fluidloss, thus leading to dehydration.This takes us to the point of thatpre-race coffee...

Pre-race foodUnfortunately the range ofbreakfast options at yacht clubs is often limited to fried meals,burgers and coffee; not quite theideal pre-competition meal.Breakfast is the most importantmeal of the day and hopefully allcrew will pass weigh-in and cantake the opportunity to load theirenergy stores for the day ahead.There are, however, some do’s and don’ts:• Avoid empty carbohydrates, ie,

simple sugars found in pastries,sweet breads and sugary cereals(sorry Nathan, but no Coco Pops).

• Fats are not your friend! Not inthe digestive system at least, so no big friedbreakfasts as this will only disrupt the energyconversion process.

• Coffee – only if absolutely necessary, and thenthe body must be rehydrated before leaving thedock (with at least 500ml water). Starting the day dehydrated will do nothing for yourperformance, and remember the body has been starved of fluid through the night.

• Good choices are wholegrain cereals, low fatmilk, yoghurt, fruit, bread, muffins, crumpets, fruitjuice, eggs (poached or boiled), baked beans, andtoast with toppings of jam, vegemite or honey.

Post-race foodA concept often neglected is post-competitionrecovery. The first 15 minutes to one hourfollowing strenuous exercise is the body’s optimalchance to resynthesise its muscle glycogen.Accordingly, carbohydrates need to be consumed as soon as practicable. I am not suggesting here to refuel on a plate of hot chips washed down by a beer!

I have nothing against a celebratory drinkfollowing a successful day on the water, as this has become part of the sailing culture, it wouldseem. However, rehydration through a non-

BELOW: A long day of intense match racing insmall boats demands foodsthat can be easily stored,consumed and digested, likewraps and fruit (VanessaDudley pictures).

SEPTEMBER 2006 Australian Sailing 45

alcoholic beverage (ie, water) is vital to recovery,preferably before you reach the bar.

Some suitable post-race foods includewholemeal breads, sports drinks, noodles, pastaand fruit (bananas allowed now, back on land).Follow this with a high carbohydrate meal in theevening combined with a source of protein formuscle repair. Some options include pastabolognese, chicken stir-fry with noodles, lamb stew with rice, or pork steaks with mashed potato.

Try to avoid creamy, rich sauces, fried foods, pizzaand fast foods. Keep rehydrating with plenty of waterand do not forget to add some vegetables to themeal to restore the body’s vitamins and minerals.

Prior planningThe last thing you need to deal with on race day isstanding in a supermarket queue because the boatis not stocked with water, let alone lunch. Suppliesshould be purchased at least the day before theevent, with enough stock to last the duration ofthe regatta. If possible, have a designatedcrewmember responsible for this task.

Most grocery ingredients for sandwiches andmeals will retain their freshness over a few days, so there should be no need for daily visits to thesupermarket mid-regatta, unless it is for fresh

bread, which can be purchased the night before.This simply makes one less thing to worry abouton race day. Bear in mind that fresh is best when it comes to preparing the lunches for the day toretain their quality. However, if time is limited thenthey can be prepared the night before andrefrigerated if necessary.

When competing away from home, similarplanning principles apply. While locating the localchandlery, sail repairer and medical center, includethe local bakery and supermarket. Assess youravailable cooking facilities when organisingaccommodation and if necessary research the local suppliers that can cater lunches, or suitablerestaurants for meals. It’s all part of those five Ps:prior preparation prevents poor performance!

So just remember next time while finalising there-cut of that No2 genoa before the weekend, tomake sure you have also attended to the fuel foryour biggest asset... your crew.

ABOVE: Remember to takeand drink plenty of water toreplace fluids sweated outpumping the boat onto eachand every wave!

Sarah Wilmot, from the well-known Sydney family of sailors,recently introduced Sarah’s Marine Cuisine, a cateringbusiness in Sydney specialising in catering for yacht racing.Tel: 0413 874 295; email: sjwilmot@bigpond.com.