Nutrition For Paddling

Nutrition Tips For A Summer Paddling TripCopyright Sam Crowley

  Thinking of going an extended canoe or kayaking tour?  Paddlers who do repeated days of endurance exercise need to eat adequately to avoid fatigue and maintain strength. Take time to review these key points of menu planning before you head out on the water.

  • Plan variety into menus.  Repetition causes “taste fatigue”, resulting in a decreased calorie intake and unintentional weight loss. Minimize the boredom of dehydrated meals by planning a 10-day cycle of dinner entrée choices.  On a 30-day trip, you won’t have the same meal more than 3 times.
  • Have a Calorie Goal. Failure to maintain energy balance can play havoc on your immune system, as well as overall energy reserves.  Prior to a lengthy trip, do a several 3-4 day practice tours, and keep track of your food intake. Ideally food consumed should be sufficient to maintain weight within 1-2 pounds of your pre-tour weight. Losses of 5 or more pounds per week will spell trouble on a long expedition.
  • Think Easy-Prep. Following a hard day’s paddling, it can be more tempting to sleep than eat.  Bad decision.  The optimal time to rebuild energy reserves is the two-hour window following exercise.  Limit preparation requirements to the basics: “boil water and stir”. 
  • Take snacks that are salty and sweet.  Sports bars offer a convenient source of carbohydrate, but they are not high in sodium and their sweet taste can be unappealing as a snack during exercise. Satisfy salt cravings with a carb alternative such as pretzels, Chex mix, or crackers.
  • Keep It Light Weight. Powdered sports drinks and dehydrated meals packed in zip lock plastic bags are ideal when all food must be carried on board. Be sure to include the label and cooking instructions if you re-package from a commercial boxed mix.  Copyright Sam Crowley
  • Eat Often.  Plan to fuel up every 2 -3 hours to avoid a precipitous blood sugar drop. In-between meal snacks should be a carb/protein combination that have plenty of taste appeal.  Chocolate treats, dried fruit and nuts, and a variety of crackers with cheese are some possibilities.
  • Stay Hydrated.  Dehydration leads to decreased performance. Use a camelback for easy access to fluid while paddling.  Aim for drinking 4-6 ounces every 15 minutes. 
  • Have a Bad Weather Fuel Plan.  Wavy conditions and wind can greatly increase energy demands, but at the same time, make it difficult to stop to eat.   Solve this refueling problem by attaching packages of sports gel to the front of your PFD or on the top of a glove.  One gel will provide enough carbohydrate to keep you moving for about 45 minutes to an hour. 
  • Include Healthy Fats.  It’s easy to run up a calorie deficit when existing on dehydrated meals.  Nuts and nut butters provide essential fatty acids and are a concentrated source of calories. 

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