What snacks do you recommend for a 60 + years to resist energy reserves falling off a cliff and give a boost while windsurfing and or foiling

Hi

I would recommend you something that i do.
I am 52 years old and do this every time i go out windsurfing.

more or less 1h Before going out, i do this while on my way to the spot
drink a 1 liter of water that has in it:
5g creatine
20g of a carbo powder
1 energy drink mixed in the water that has at least 100mg to 200mg of caffeine

If you do double sessions, in between drink or fast acting carbohydrates like a Gatorade if there is a lot of time between those sessions just eat a meal that has a big portion of white rice with some meat, chicken or whit fish

After every session take some recovery things do be good for next day.
These can be electrolytes and some Essential amino acids followed by slow digestion carbohydrates like oats, brown rice or pasta mixed with meat, chicken or whit fish

For snacks just buy some energy bars to eat between rest times.

Don't forget also to take every day a good multivitamin and also 1000mg of vitamin C and 4000UI of Vitamin D

Try do do also on non windsurfing days some kind of weight lifting and some cardio sessions to stay fit for you next windsurfing session

Cheers

Red Bull
Panadol
Ibrofin
Advil
Lots of downhaul.
Correct sail section.

At 60 1/2, I go with multiple sessions, fluids, food.

Monday 2 hours on the water

Tuesday 2 hours on the water

Yesterday 3 hours on the water including 45 minutes trying unsuccessfully to keep up with Blair.

Today i feel like death. Energy level next level low.

I cannot clean my house. I basically cannot do anything other than breathe

57 years old. The lethargy happened last week as well but i recovered fully after 48 hours.

Another reason i use as small a sail as i can get away with.

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Pcdefender said..
Monday 2 hours on the water

Tuesday 2 hours on the water

Yesterday 3 hours on the water including 45 minutes trying unsuccessfully to keep up with Blair.

Today i feel like death. Energy level next level low.

I cannot clean my house. I basically cannot do anything other than breathe

57 years old. The lethargy happened last week as well but i recovered fully after 48 hours.

Another reason i use as small a sail as i can get away with.

Have you ever had your testosterone levels checked?

Pasta before and after !



I think it is normal to feel tired and take longer to recover once you get older, just pace yourself and enjoy it.

The more often you get out and fitter you keep from sailing and other activities the easier it is.
Protein balls and home made Protein nut / seed bars are good for slow release energy.

I agree with Sue, the older you get, the more you have to work at staying fit.
The older you get the quicker your fitness drops off if you have a break for whatever reason, and as you get older this happens more often.
As you get older the harder it is to get fitness back.
Trust me I'm 77 and it's taking me a long time to come back from bad backs and covid.
First windsurfing session back I only managed 10Km. A month or so later I'm getting over 30km.
8 years ago 2014 at Lake George and 69, I did 10 times that, no fancy diet or supplements.
A few months previously I had lost condition, was having regular nana naps, and just a tad lethargic.
Went on the 5/2 diet, reduced calories to no more than 600 for 2 days a week. I went from 70+ Kg down to 65Kg in those few months, and was jumping out of my skin. Sailed every day there was wind, which was most. as well as the PB distance, I had a PB hour on a different day.

Had a surf yesterday, that's great exercise. Look up "high intensity interval training".
I find myself very out of breath, so I'm not confident in anything much over head high, just haven't got the energy to battle the impact zone. So I'm picking smaller days, exercising when it's fun is easier than going to the gym.

Walk or bike ride instead of just jumping in the car to do shorter distances.

We have a lady here that's 94 and fit as a fiddle, in the gym, in the pool on a regular basis. If you don't do it, you loose it.

Doritos and Coke zero. Good for 100kms for this 57 year old.

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nerdycross said..
What snacks do you recommend for a 60 + years to resist energy reserves falling off a cliff and give a boost while windsurfing and or foiling

I recommend seeing dietician not getting sourcing your bad dietary supplement advice from a bunch of Seabreeze fruit loops

One word - Camelbak!

The reason your energy drops off is a lack of nutrients and minerals being replaced as you sail, so if you put a full powerade or gatorade in a 1.5 - 2 litre camelbak mixed with around a litre of water, you will find that if you sip it regularly you will hold your energy much longer. If you come in for a break, have a couple of mandarins or a banana and that will help as well as the energy from fruit is absorbed into your body within 20 minutes. I use this formula for racing all the time.

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russh said..

nerdycross said..
What snacks do you recommend for a 60 + years to resist energy reserves falling off a cliff and give a boost while windsurfing and or foiling

I recommend seeing dietician not getting sourcing your bad dietary supplement advice from a bunch of Seabreeze fruit loops

so fruitloops then?

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decrepit said..
I agree with Sue, the older you get, the more you have to work at staying fit.
The older you get the quicker your fitness drops off if you have a break for whatever reason, and as you get older this happens more often.
As you get older the harder it is to get fitness back.
Trust me I'm 77 and it's taking me a long time to come back from bad backs and covid.
First windsurfing session back I only managed 10Km. A month or so later I'm getting over 30km.
8 years ago 2014 at Lake George and 69, I did 10 times that, no fancy diet or supplements.
A few months previously I had lost condition, was having regular nana naps, and just a tad lethargic.
Went on the 5/2 diet, reduced calories to no more than 600 for 2 days a week. I went from 70+ Kg down to 65Kg in those few months, and was jumping out of my skin. Sailed every day there was wind, which was most. as well as the PB distance, I had a PB hour on a different day.

Had a surf yesterday, that's great exercise. Look up "high intensity interval training".
I find myself very out of breath, so I'm not confident in anything much over head high, just haven't got the energy to battle the impact zone. So I'm picking smaller days, exercising when it's fun is easier than going to the gym.

Walk or bike ride instead of just jumping in the car to do shorter distances.

We have a lady here that's 94 and fit as a fiddle, in the gym, in the pool on a regular basis. If you don't do it, you loose it.

Wise words...
12months of blackin out n no sailing n im like a rubberband.
Didnt realise how fit i was when sailing regularly.

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russh said..

nerdycross said..
What snacks do you recommend for a 60 + years to resist energy reserves falling off a cliff and give a boost while windsurfing and or foiling

I recommend seeing dietician not getting sourcing your bad dietary supplement advice from a bunch of Seabreeze fruit loops

Not fruit loops ...Beer

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russh said..

nerdycross said..
What snacks do you recommend for a 60 + years to resist energy reserves falling off a cliff and give a boost while windsurfing and or foiling

I recommend seeing dietician not getting sourcing your bad dietary supplement advice from a bunch of Seabreeze fruit loops

bad dietary supplement advice??? Can you tell me where you got your knowledge to write this statement??
Fruit loop??? Do i know you??
Do the hell you know what is my professional background???

The man asked from advice so we gave him some advice instead of you that just came here to trash people!!

Next time think before you write crap.

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Maddlad said..
One word - Camelbak!

The reason your energy drops off is a lack of nutrients and minerals being replaced as you sail, so if you put a full powerade or gatorade in a 1.5 - 2 litre camelbak mixed with around a litre of water, you will find that if you sip it regularly you will hold your energy much longer. If you come in for a break, have a couple of mandarins or a banana and that will help as well as the energy from fruit is absorbed into your body within 20 minutes. I use this formula for racing all the time.

Second the camelbak. I used to use it all the time. I was sailing in tropical-type conditions for a while and actually found that wearing a wetsuit helped dehydration and kept my energy levels up. I Stopped using the camelbak and could still stay out on the water for a fair amount of time. Maybe try a warmer wetsuit to hold onto all that energy that goes into warming you up along with a Camelbak.

Dried figs, dates and prunes are good for keeping up the energy

Mandarins are probably the best.

Not sure i am going to do another 3 days in a row again.

I was in bed for nearly 14 hours today recovering and now feel fine.

Yesterday i felt like the walking dead.

'Not good for your health or immune system to get overly fatigued.

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russh said..

nerdycross said..
What snacks do you recommend for a 60 + years to resist energy reserves falling off a cliff and give a boost while windsurfing and or foiling

I recommend seeing dietician not getting sourcing your bad dietary supplement advice from a bunch of Seabreeze fruit loops

I would think twice before making this comment about the participants on this forum. I am wondering where your comment originates from? I sounds like a disclaimer from a tv ad, either way its origin is more in keeping with legal protection than giving 'expert' status to a dietician. Other health professionals have just as much nutritional knowledge as a dietician, some are much more informed. In any case, very few dieticians participate in this sport so their advice is purely 'theoretical' and may not be applicable. There is nothing wrong with finding out what others do because that gives you a snapshot of what works for others.

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Maddlad said..
One word - Camelbak!

The reason your energy drops off is a lack of nutrients and minerals being replaced as you sail, so if you put a full powerade or gatorade in a 1.5 - 2 litre camelbak mixed with around a litre of water, you will find that if you sip it regularly you will hold your energy much longer. If you come in for a break, have a couple of mandarins or a banana and that will help as well as the energy from fruit is absorbed into your body within 20 minutes. I use this formula for racing all the time.

I also recommend a camel toe.

Select to expand quote

Richiefish said..

Maddlad said..
One word - Camelbak!

The reason your energy drops off is a lack of nutrients and minerals being replaced as you sail, so if you put a full powerade or gatorade in a 1.5 - 2 litre camelbak mixed with around a litre of water, you will find that if you sip it regularly you will hold your energy much longer. If you come in for a break, have a couple of mandarins or a banana and that will help as well as the energy from fruit is absorbed into your body within 20 minutes. I use this formula for racing all the time.

I also recommend a camel toe.

Can get a bit smelly if not washed out properly though..

eat good tucker ,that contains carbohydrates and protein ,Eggs ,pasta .meat ,and vegetables
take Zinc and Magnesium tablets ,and vitamin C .Maybe a multi vitamin too .

And maybe your body is tired and your no spring chicken anymore ,have a good rest day .
We are not machines ,but push a head .

I sometimes eat chocolate to help boost up .

mr love is that speed of coke ,? not that i know anything about them too funny

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Tardy said..

mr love is that speed of coke ,? not that i know anything about them too funny

It would depend on what type of sailing your planning to do .
Seed sailing

Best thing you can do is join a club

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mmilhazes said..
Hi

I would recommend you something that i do.
I am 52 years old and do this every time i go out windsurfing.

more or less 1h Before going out, i do this while on my way to the spot
drink a 1 liter of water that has in it:
5g creatine
20g of a carbo powder
1 energy drink mixed in the water that has at least 100mg to 200mg of caffeine

If you do double sessions, in between drink or fast acting carbohydrates like a Gatorade if there is a lot of time between those sessions just eat a meal that has a big portion of white rice with some meat, chicken or whit fish

After every session take some recovery things do be good for next day.
These can be electrolytes and some Essential amino acids followed by slow digestion carbohydrates like oats, brown rice or pasta mixed with meat, chicken or whit fish

For snacks just buy some energy bars to eat between rest times.

Don't forget also to take every day a good multivitamin and also 1000mg of vitamin C and 4000UI of Vitamin D

Try do do also on non windsurfing days some kind of weight lifting and some cardio sessions to stay fit for you next windsurfing session

Cheers

mmilhazes has it spot on, creatine powder all the way before and after. Just make sure you also increase your protein intake too, as we age our gut is not as good at getting protein from foods.