Getting Proper Nutrition For Your Kayak Trip
Before you set out on the latest kayak trip you are planning, it’s important to take some time to think about what the best nutritional strategy will be for you to use. Improper nutrition will leave you feeling tired, depleted, and will really influence the enjoyment you get from your kayak trip.
In order to feel your best out on the water, you want to make sure you maximize the food you’re taking in before, during, and after you’ve been out kayaking.
Here are some of the biggest points to think about.
Before Kayaking Meal
If you know that the kayak trip you’re planning will go on for a number of days, it’s not a bad idea to start carbing up a few days before. This will help ensure that you go in with your muscle glycogen levels full saturated, meaning you’ll be able to kayak longer and harder than if you didn’t.
To carb load properly, focus on eating foods such as rice, bagels, potatoes, cereal, pasta, and oats. Keep your fat intake on the lower side and keep protein moderate as it will be important for amino acids as well.
If you’re only going kayaking for an afternoon, a huge carb load will not be as important, but you should still consider boosting your intake slightly the afternoon and evening before to prepare yourself.
Then, before you plan to hit the water, also make sure you get in another meal between 300-600 calories that contains carbohydrates, protein, and a small amount of healthy fat. An example meal of this would be a chicken breast, some brown rice, along with a salad with olive oil based dressing.
Fueling Your Exercise
While you’re out on the water during your kayak trip, you should be focusing on energy dense foods that will sit well in your stomach. Trail mix, energy bars, and sandwiches will all work well and will be easy to transport.
Aim to take in somewhere between 150 and 250 calories for every hour you’re out on the water after the first hour has elapsed.
Post-Water Nutrition
Finally, immediately after you’re finished, get in another solid meal of carbohydrates and protein. This is the time when your muscles will be most depleted and when they will rapidly restore themselves if food is provided.
How much you take in immediately after will depend on how long you were out on the water and how much you ate during, but you should at least get 25 grams of protein and 50 grams of carbohydrates.
This will be especially important if you’re going out the next morning since it will help prepare you for that run.
By planning the meals you’re going to take along with you to eat, you’re putting yourself in the best position to maximize the energy you’ll have on your kayak trip.
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