Nutritional advice for the DW

HOW MANY CALORIES?

Have 600+ calories an hour

If it rains or is very cold your calorie needs go up to over 1,000 calories an hour or more

You will need to have at least 30,000 calories of food per person.

30 Hours = 30,000 calories.

HOW OFTEN SHOULD I EAT?

Eat every 15/20 minutes not by landmarks and portages.

You will burn up at least 600 calories an hour.

Train on a very full stomach

This is because as your digestion slows down you will feel bloated during Devizes to Westminster boat race.

You will need to have a good breakfast and also eat on the way to start.

It is better to have food too early than go down with low energy.

This will cause you to be unable to eat keep warm and (exercise) canoe at the same time.

WHAT SHOULD I EAT?

You will need lots of variety and expect to bring some food home.

Having the same foods will stop you wanting to eat any more have lots of different foods.

Your taste buds will change

You may even want “Fish & Chips” onthe way as your taste buds play havoc.

A “treat for a feat” , have special foods every15-12 miles

Have something to look forward to. This could be a bar of chocolate ice bun fruit cake.

You will not be able to eat that many calories and canoe

Some calories will come from sports drinks.

Your crew will also need their OWN food.

Easily available foods to train and race include....

BANANAS AVERAGE SIZE =	95-105 Calories
​DRIED FRUIT 2 LARGE HANDFULS 100G =	135 calories
​3 RICE CAKES =	155 calories.
​2 WEETABIX AND 200ML OF SKIMMED MILK =	200 calories
GRAPES 90 G =	50 calories
PEANUT BUTTER 40G WITH JAM WHOLEMEAL BREAD (80G) =	240 calories
SANDWICHES WITH ANY FILLING i.e. Cheese and ham, honey, tuna, chicken, egg etc.
BREAD SANDWICH PEANUT BUTTER AND JAM =	250 calories
APRICOTS 156G=	75 calories
FLAPJACKS 75G =	330-350 calories
CHOCOLATE CADBURY DAIRY MILK 100G =	​530 calories
​SCONE 40G =	126 calories
KELLOGS CHOCOLATE CHIP SPECIAL K 23G =	​92 calories
DIGESTIVE BISCUIT 15G =	74 calories
DANISH PASTRY =	300-500 calories
YOGHURT 8OZ LOW FAT FRUIT =	240 calories
MIXED NUTS & RAISINS
​CANNED MEAL REPLACEMENT SHAKE =	​300-500 calories
FLAVOURED MILK =	150 calories approx
​ALPEN FRUIT & NUT 28G BAR =	110 calories
​SOREEN MALT LOAF = ADD BUTTER	688 calories 800 calories
SPORTS BARS =	150-200 calories approx
SPORTS GELS =	100 calories approx
​APPLES =	30-60 calories
​RICE PUDDING OF FULL FAT MILK PUDDING =	394 calories per can
WHITE BREAD AND HONEY = .	200 calories

Salt tablets i.e. Nuun tablet added to drink every 2-3 hours for salt replacement. www.nuun.com