Fueling for Your Kayaking Adventures

“You are what you eat” might be trite, but there is definitely truth to it. How we fuel our bodies has a huge impact on our health, energy, and stamina. That translates to our time on the water as well. Whether you are gung-ho white water rafting or leisurely paddling around the lake, you are burning calories. And having the energy you need for ‘fueling’ your kayaking adventure can make or break your enjoyment of it. 

Start ‘Fueling’ Before Kayaking

Why start fueling?

You’ve probably heard that breakfast is the most important meal of the day, and it is certainly true that your kayaking adventure will go better with the proper fuel to start your day. Fueling up correctly can give you the energy you need to stay active. If you find it difficult to eat right away in the morning, try to break up your fuel into mini meals. Grab a banana with your cup of coffee, then a protein bar or energy ball as you load your kayak, and a cheese stick on your drive to the launch site. 

Even if you aren’t starting your adventure at the crack of dawn, try to have a balanced meal at least two hours before you start paddling. Focus on a carbohydrate and a protein before your activity to assist in muscle gains and energy. Also add in a healthy fat (nut butters, avocado, or olive oil) to help you avoid a steep rise in blood sugar followed by a precipitous drop (which leads to fatigue, loss of concentration, and cravings). The unsaturated fat combines with the protein to regulate appetite and digest the carbs more slowly.

What to eat to start fueling?

• Multigrain cereal with low fat milk and fruit
• Egg, avocado, and toast with fruit
• Fruit smoothie or flavored milk
• Container of yogurt with protein granola
• Dried fruit and nuts
• Breakfast burrito: wholewheat tortilla, scrambled eggs, shredded cheese
• Multigrain or protein-enriched waffles topped with fruit

Keep ‘Fueling’ While Kayaking

Why keep fueling?

Your fueling needs to continue even when you are on the water kayaking. Sometimes you might not even realize how many calories you are burning since you are distracted or busy. The first note to remember is to hydrate. Way too many paddlers are dehydrated and don’t even realize it. Whether they are distracted, want to avoid a full bladder, or don’t pack enough hydration, there are numerous reasons why dehydration is a problem for kayakers. Make sure that you don’t fall prey to these excuses.

You don’t want to run out of energy mid-paddle, so make sure to keep things on hand for a quick snack on the water or a more substantive meal on shore.  However elaborate or bare-bones you go, make sure you are fueling with nutrient-dense choices. Choose foods that will refill your energy and keep up your blood sugar.

• White water paddlers: If you are expending a lot of energy in small bursts then you might benefit from carbs and even sugars to give you energy.
• Anglers: If you will be on the water for hours, pick foods that are easy to eat. Prepared snacks, wraps, and things that can be eaten with one hand or snacked on by the handful are helpful. Focus on carbs, protein, and healthy fat.
• Recreational paddlers: Just paddling around can burn those calories, so think carbs and proteins for energy and muscles. If you get a chance to come to shore, you can pack a picnic lunch. Otherwise, handy snacks that can be consumed one-handed are good.

What to eat to keep fueling?

On the river

• Deer/beef sticks (or beef jerky). It is always better if you can make these yourself as the processed ones are extremely high in sodium.
• Cheese sticks
• Granola / protein bars
• Trail mix
• Energy balls. Create your own with oatmeal, nut butter, chocolate chips, vanilla extract, and your choice of sweetener. (There are lots of recipes that you can mix and match to your preferences).
• Rice cakes with peanut butter & banana
• Cut veggies or fruit cups / kebabs. Anything easy to reach in and grab on the go.
• Roasted chickpeas. There are a lot of recipes so you can season them to your taste. 
• Yogurt. On-the-go yogurt in bottles or packages can be kept in a cooler and easily accessed.

On the shore

• Prepared wraps. Tortilla with meat & cheese and choice of toppings
• Crackers & cheese. Wasa crackers are a popular choice that weather kayaking conditions quite well.
• Hot soup. Prepared and stored in an insulated thermos
• Tuna or chicken salad. Put in a pita, multigrain sandwich thin, or on crackers.
• Hummus. Eat with pitas or cut veggies.
• Ants on a log.

Fueling After Kayaking

Why fuel afterward?

You’ve made it back to shore, but that doesn’t mean your fueling needs should be dismissed. Recovering after kayaking is important as well. You will want to feed those muscles and recover your energy AFTER a kayaking adventure as well. Meals for recovery should include carbohydrates (fuel & energy), some protein (muscle repair & development), as well as plenty of fluids with electrolytes to replace sweat losses.  

What to eat afterward?

• Chocolate milk (or similar diary-based milkshakes). Yep, believe it or not, chocolate milk is actually an excellent source of balanced nutrients (water, electrolytes, 3 macronutrients: carbs, proteins, fat) after a paddle. 
• Nuts and fruit
• Sandwich. Whole-grain bread with egg or tuna or ham & cheese
• Burger. Lean beef, cheese, avocado
• Spinach Salad. Toss with nuts, cheese, and a light dressing
• Berry Smoothie with chia seeds

Fuel your body right and you will reap the benefits of your kayaking adventure. Fitness, more energy, and happier days on the water. Happy Paddling!