Maintaining peak physical performance and proper nutrition can be such a challenge when you’re working on a yacht, whether it be high performance, sail or motor yachts.
We sat down with Aline, a Chief Stewardess with 15 years of experience, who now helps busy yacht stews and seafarers to optimize their health, energy, and nutrition through simple, sustainable habits. Whether you’re working back-to-back charters or managing a demanding career, her insights will help you stay energized and feeling your best, even on your busiest days.
OFC: Aline, what inspired you to focus on health and nutrition during your career in yachting?
Aline: This year I've been celebrating 15 years in yachting, and about four years ago I found myself completely exhausted after yet another busy charter season. I was purely surviving off coffee, skipping meals because I was so busy, which led to me feeling exhausted. I was experiencing debilitating headaches, bloating, and I just wasn't a happy chief stewardess. I knew something had to change, nutritional wise, but I couldn't find a simple and sustainable solution. I was trying the smoothies, I was trying the avocado on toast, but nothing was giving me enough nutrition to support my journey.
After going home, reconsidering whether I should continue with yachting or not, I discovered a sustainable solution that actually really works well on yachts. And now I love to share it with as many yachties as possible, because I know out there somewhere, is another stewardess, chief stew, or even maybe a deck crew member, feeling absolutely exhausted. They still love their journey as a yachtie, but they don't have the energy to keep going, and somehow we need to fuel ourselves. So now I'm on a mission to share this with as many stewardesses and deck crew out there, to help them absolutely feel their best and fill their own cups first.
OFC: What are the biggest nutrition mistakes yacht crew and busy hospitality professionals make?
Aline: I would definitely say it's starting your morning off with only coffee. It is so important after a night of rest to replenish your body with nutrients. It's basically like starting up your car, and if you don't have enough fuel in it, it's not going to go.
I would say the second mistake I see is crew skipping snacks and meals. It's also very important to ensure these snacks and meals have enough protein in them, and that's one of the most challenging situations for us already. We’re so busy that we can't always sit down to eat enough nutrition to support our lifestyle, so not having a proper breakfast and skipping snacks and meals are some of the biggest mistakes we make…
Tips from Our Faceless Crew:
Not drinking enough water can cause fatigue, headaches, and sluggish digestion. In addition many people overlook adequate protein intake, which is essential for muscle recovery, steady energy levels, and preventing cravings. The key is to find quick, nutrient-dense solutions that fit into a fast-paced lifestyle without requiring a lot of prep time.
OFC: How can yacht stews and other high-performance professionals improve their energy levels naturally?
Aline: Simply by snacking every two to three hours, which I know is a lot to ask from yacht crew or professional high performance people. But it's simply again to find those sustainable snacks that are quick, easy-on-the-go grabs, like a nice protein bar or hard-boiled eggs. To prioritize it for myself, I have my favourite protein bar all over the boat…I have a drawer in the pantry, I have a drawer in the laundry, I have it in my cabin. To naturally increase your energy, definitely snack throughout the day.
Again, also start your morning off with a high-protein breakfast to stabilize that blood sugar level and then drink enough water. I don't think there's enough emphasis on this; we all know it's so important to drink water, but water will also really, really help increase your energy naturally.
Tips from our Faceless Crew
The best way to sustain high energy levels without relying on stimulants is through balanced nutrition, hydration, and smart supplementation. Here are a few key strategies:
• Start your day with a protein-rich meal or shake to avoid blood sugar crashes.
• Stay hydrated—aim for at least 2-3 liters of water daily, especially in hot climates.
• Incorporate whole foods and avoid processed snacks that cause bloating and sluggishness.
• Prioritize gut health with probiotics and fiber to support digestion and prevent bloating. Buy a good, probiotic supplement at the pharmacy the next time you’re ashore. Sillium husk mixed with water, provides good fibre for those who do not like to eat a lot of vegetables and high fibre foods.
• Get quality sleep ( switch off the phones or anything with blue light and least an hour before sleep) and manage stress through yoga, meditation and positive affirmations, as poor recovery can lead quickly to burnout.
Make small but consistent changes and you’ll notice a huge difference in your focus, stamina, and overall well-being—even during hectic charters or long shifts.
OFC: What are your top go-to healthy snacks for yacht stews or anyone with a busy schedule?
Aline: So we all know 10 o'clock tea time comes along and we're all rushing into the crew mess. It honestly is so difficult to make a snack sometimes. It needs to be quick, sustainable, grab-and-go. When you're fighting 10 crew in the same fridge in the crew mess, it gets really difficult. One of my favorite, by far, is my go-to protein bar. I'm able to order them worldwide. So I just stack a whole bunch in my cabin; Hard-boiled eggs is another easy one. Simply ask Chef if he can cook some hard-boiled eggs for the crew. Another favorite is plain yogurt with fruit and nuts on top. Also, chia seeds or overnight oats. Make a nice, large container over the weekend and then you can eat it throughout the week; I would also say another nice one is hummus with carrot sticks or cucumbers. Those are the top five go-to snacks I would recommend for crew because it's honestly just easy to grab and go.
Tips from Our Faceless Crew:
Having nutrient-dense snacks on hand is essential when you have little time to eat. Some tried and tested crew favorites include:
• Protein shakes or smoothie packs – easy to make and packed with nutrients.
• Raw nuts and seeds – great for healthy fats and protein.
• Greek yogurt with berries – supports gut health and energy levels.
• Rice cakes with almond butter – a quick, balanced snack for sustained energy.
These snacks help keep blood sugar stable, reduce cravings, and prevent energy crashes, which is key when you’re constantly on your feet.
OFC: What advice do you have for yacht crew and busy professionals looking to build long-term healthy habits?
Aline: I've always been well aware of what it takes to be healthy. I knew I had to drink more water. I knew I had to eat better, but it just wasn't fitting into my lifestyle. I tried all the powders from this shop, and that shop. I tried different meals. I tried the avocado on toast. But it wasn't sustainable. So the biggest thing is to find something that's actually practical, quick, easy and sustainable. At the moment, for myself, is my go-to breakfast shake, which simply is two powders I mix and add water, so I don't even rely on milk from the boat.
And what I like about it again as well, which helps me to implement these long-term healthy habits, is I'm able to get it worldwide. Imagine if i’m purchasing products from America and then I run out in Europe or in Europe and vice versa. What really leads to long-term results, and I can't say it enough, is to go for simple, sustainable solutions. We don't always have time for blenders and frozen fruit and a whole bunch of ingredients. If you truly want to implement long-term healthy habits, just think simple, think sustainable. The same with working out. Don't overwhelm yourself with insane workouts. Just start moving your body and do what you can.
Tips from Our Faceless crew
Start small and be realistic with your goals. Trying to overhaul everything at once can feel overwhelming, so instead, focus on one or two simple changes at a time.
• Hydrate first thing in the morning ( BEGORE coffee)
• Plan ahead—keep healthy snacks and quick meal options ready.
• Listen to your body—if you’re feeling tired, assess your nutrition, hydration, and rest.
• Join a supportive community—having accountability can make all the difference.
Your body is your most important tool, especially in a physically demanding career, like yachting. When you fuel it the right way, you’ll not only feel better but also perform better.
Aline’s journey proves that prioritizing health doesn’t have to be complicated. If you’re looking to boost your energy, digestion, and overall well-being, consider starting with one of her 5 or 10-day programs designed for busy professionals. Small, consistent changes lead to long-term results, and with the right strategies, you can feel your best every day.
For more nutrition tips, healthy habits, and personalized coaching, connect with Chief Stew Aline today @energetique_with_aline on Instagram.
