Guest Writer Bio: Christie Hamilton is the Navigator for Offshore Racing Yacht “Dark and Stormy” and successfully completed the 2024 Rolex Sydney Hobart. When she’s not ocean racing, she’s sailing her Mini Transat “Canapé” or visiting her home in the mountains.  She’s led expeditions in the Himalayas, solo cycled from Fremantle to Sydney (the long way), and knows a few things about sports nutrition.  She’s sharing some of her tips and tricks for keeping a crew of 10 fed for multi-day ocean races.  

Ocean racing demands endurance, focus, and stamina. Effective race nutrition isn’t just about meals—it’s about managing energy, hydration, and morale throughout the event. Here’s how to optimise crew nutrition for peak performance.

• Carbohydrates: Quick energy from crackers, wraps, and rice.
• Proteins: Muscle recovery and warmth—biltong, jerky, and protein bars.
• Fats: Sustained energy—nuts and high-protein bars.
• Frequent, Small Meals: Avoid heavy meals that weigh down the crew.
• Hot Food for Morale: A warm meal can be a mental reset, especially in tough conditions.

Dehydration is a common issue. Ensure water is always accessible, use hydration reminders, and consider electrolyte drinks. A hydration-friendly culture—like keeping the head (toilet) clear for easy access—encourages fluid intake.

• Sort by Type, Not by Day: Store food in categories (proteins, carbs, fats) so crew can grab what they need.
• Ensure Easy Access: Keep the galley organised to minimise effort in finding food.

• Small, Frequent Snacks: Easy-to-digest options like crackers and applesauce.
• Hydration: Electrolyte drinks and ginger tea.
• Crew Preferences: Stock preferred comfort foods to aid recovery.

• Fuel Often: Small, regular intake keeps energy levels steady.
• Keep It Simple: Easy-to-grab, high-energy foods work best.
• Hydration is Key: Regular water and electrolyte drinks prevent fatigue.
• Boost Morale: Warm meals and occasional treats keep spirits high.

Strategic nutrition can make the difference between an exhausted crew and a winning one. By prioritising hydration, balanced snacks, morale-boosting treats, and reliable MREs like On Track Meals, you can ensure your team stays energised and focused from start to finish.

• Sustainable and Local: On Track Meals prioritise local Australian ingredients and a sustainable supply chain, ensuring that we’re not only fueling our crew efficiently, but also supporting the environment. Massively reducing our food waste from perishable foods goes a long way in what goes off the boat in a garbage bag in Hobart.
• Convenience: No refrigeration needed, easy to prepare, and designed for tough racing conditions.
• Balanced Nutrition: Provides the right mix of protein, fats, and carbohydrates for sustained energy and peak performance.

On Track Meals simplify offshore nutrition with easy, balanced, and reliable options—helping crews perform at their best in any conditions.