Pillar 03 · Nutrition

Eat for the last beat, not the first start.

This is just what to eat and drink so you still have energy in the last race of the day. Nothing fancy, when to eat, what to drink on the water, and what to have after racing.

Plate of grilled salmon, quinoa and greens with electrolyte drinks
What to eat each day

Eat more when you train more.

This is a rough guide for a normal training week. Eat more on regatta days and a bit less on easy or rest days. If you're unsure, ask a doctor or a dietitian.

Carbs (energy food)
Most of your plate

Rice, pasta, bread, fruit. Eat more on windy race days.

Protein (repair food)
A bit at every meal

Eggs, chicken, fish, dal, yogurt, spread across the day.

Fats (slow fuel)
A small amount

Nuts, olive oil, avocado. Don't overdo it before racing.

Drinks
About a bottle an hour

Add a pinch of salt or an electrolyte tab when it's hot.

Race day

What a regatta day looks like for me

06:30
Breakfast
3 eggs and toast. Enough to keep you going through the first races.
10:00
On-water snack
2 nutribars, plus a sandwich or a burger when you get a break.
12:30
Between races
Water, electrolytes and a piece of chocolate.
19:30
Dinner
Rice or roti, chicken and vegetables.
Hydration

Being even slightly dehydrated makes you make bad calls. That's about one missed bottle.

  • · Before you launch: drink a decent glass or two
  • · On the water: about a bottle an hour, sip every leg
  • · After racing: keep drinking, more than you think you need