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A trick that has always worked for me is to put the boat away, than go for a jog, nothing insane just a good 3-4 miles at about a 9min/mile pace, then drink plenty of water (beer). it works for me but I'm ten years younger and I'd venture to guess in better physical shape then most due to my job. Point remains, cool down, drink fluids, and always warm up too.
...and pop some anti-inflammatory before and after sailing (ibprofen works for me)
LaserXD said:-eat/drink hydrolized whey protein approx 20-30 mins after sailing, then 2x a day, do the same for cross training
There's really no great need to supplement with protein, especially for the stresses of sailing. How'd you come up with 2x/day? Kind of broad, considering each person has a different diet, with different nutritional requirements.
If your legs are sore after sailing/hiking, you'd be very well served to discover self myofascial release and put it to good use.