Surfing is a sport that requires a lot of physical strength and endurance, and adequate nutrition is essential to guarantee surfers’ performance and health.
To begin with, it is important to remember that a surfer’s diet must be balanced and rich in nutrients, such as proteins, carbohydrates, healthy fats and vitamins and minerals. This helps keep your body hydrated and energized during your surf sessions, as well as helping your muscles recover after exercise.
Before you continue reading, always remember to consult a healthcare professional or sports nutritionist.
Reading guide
- What should you eat before surfing?
- What to eat after surfing?
- The best snacks for surfers
- How long before training is it recommended to eat?
- What is the time interval between meals for surfers?
- What should surfers NOT eat?
- Recommended habits for surfers
What should you eat before surfing?
It’s important to eat a well-balanced meal before surfing to ensure your body has the energy and nutrients it needs to perform at its best.
Some food suggestions to eat before surfing include:
- Whole grains: Provide sustained energy for the body and can help keep you full and satisfied. Examples: oat flour, whole grain bread, and quinoa.
- Lean proteins: help rebuild and repair muscles after exercise. Good options include chicken, turkey, fish, and tofu if you don’t eat meat.
- Fruits and vegetables: provide vitamins, minerals and fiber.
- Healthy fats: provide prolonged energy and help brain function. Examples include avocados, nuts, and olive oil.
Avoid eating heavy or fatty meals before surfing, as these can cause digestive discomfort and slow you down.
It’s a good idea to experiment with different pre-surf meals and find what works best for you.
We recommend our article on Surfing Safety and how to avoid major injuries.
What to eat after surfing?
Eating a well-balanced meal after surfing is important to help the body recover and repair muscles, as well as replenishing any nutrients that were lost during training.
Some food suggestions to eat after surfing include:
- Proteins: are important for repairing and rebuilding muscles after exercise. Good options include: chicken, turkey, fish, and tofu.
- Carbohydrates: provide lasting energy for the body and help replenish glycogen reserves that may have been depleted during the surf session. Examples include whole grains, such as quinoa or brown rice, and vegetables, such as sweet potatoes or corn.
- Fruits and vegetables: provide important vitamins and minerals, as well as fiber to keep you full and satisfied.
- Healthy fats: These give sustained energy and help with brain work. Examples include avocados, nuts, and olive oil.
It’s a good idea to eat a meal within an hour or two of surfing to help your body recover and repair your muscles.
It’s also important to stay hydrated before and after surfing, so make sure you drink plenty of water throughout the day.
The best snacks for surfers
Some good snack options for surfers include:
Fruits: provide important vitamins and minerals, as well as fiber and hydration. Examples include apples, bananas, berries, and citrus fruits.
Nuts and seeds: They are a good source of protein, healthy fats, and nutrients such as vitamin E and zinc. Examples include almonds, cashews, sunflower seeds, and pumpkin seeds.
Whole grain crackers or rice cakes: provide energy and can be topped with hummus, avocado, or nut butter for added nutrients.
Energy bars: Look for bars made with whole, nutrient-rich ingredients like nuts, seeds and dried fruit.
Greek yogurt: This is a good source of protein and can be topped with berries or nuts for added nutrients.
Hard boiled eggs: These are a good source of protein and can be easily transported for a quick snack on the go.
It’s always a good idea to choose snacks that are rich in nutrients and provide sustained energy, rather than those that are high in sugar and unhealthy fats. Always pay attention to your body and adjust your snack choices as needed.
How long before training is it recommended to eat?
It is generally recommended to eat a meal at least 2-3 hours before surfing to allow enough time for digestion and to avoid digestive discomfort during your surf session. However, the exact time will depend on the size and content of the meal, as well as the individual’s metabolism.
If you are eating a smaller, less heavy meal, it may be okay to eat closer to your surf session. For example, a small snack, such as a banana or granola bar, can be eaten about 30 minutes to an hour before your surf session to help fuel the body.
It’s always a good idea to try different pre-surf meals and find what works best for you. It’s also important to listen to your body’s hunger and satiety signals and adjust your meal schedule accordingly.
What is the time interval between meals for surfers?
The meal interval for surfers will depend on a variety of factors, including their age, gender, body size and composition, activity level, and individual metabolism. In general, it is recommended to eat a well-balanced meal every 3-4 hours to provide sustained energy and support muscle recovery and repair.
However, it’s also important to listen to your body’s hunger and fullness cues and adjust your meal schedule accordingly. For example, if you’re feeling hungry between meals, it might be a good idea to eat a small snack, like a piece of fruit or a handful of nuts, to carry you through to your next meal (pay attention to the list of snacks above).
It’s also a good idea to eat a banana or granola bar about 30 minutes to an hour before surfing to help fuel your body. This can help improve performance and prevent fatigue during your surf session.
What should surfers NOT eat?
There are certain types of foods that surfers should generally avoid or consume in moderation due to their potential negative impact on performance and health. These include:
- Processed and high-fat foods: these can be high in empty calories and can cause digestive discomfort, which can negatively affect surfing performance. Examples include: fried foods, fast food, and packaged snacks.
- Sugary drinks and snacks: These can cause spikes in blood sugar and energy, followed by a crash, which can affect concentration and performance.
- Alcohol: Excessive alcohol consumption can interfere with muscle recovery and hydration, as well as impair cognitive function.
- Caffeine: Although caffeine can help increase energy and concentration, excessive consumption can cause nervousness, agitation and difficulty sleeping, which can negatively affect performance.
It’s always a good idea to consume these types of foods and drinks in moderation, or avoid them completely if possible. Instead, focus on a well-balanced diet that includes whole, nutrient-dense foods to achieve optimal surfing performance and overall health.
Recommended habits for surfers
There are some recommended habits for surfers to support optimal performance and overall health.
- The most important thing is to get enough sleep. Adequate sleep is important for physical and mental recovery, as well as overall health and well-being.
- Stretch and warm up before surfing. This can help to prevent injuries and improve performance.
- Consume foods rich in electrolytes, such as bananas, tomatoes and nuts, or drink sports drinks to help replace electrolytes lost through sweat during exercise.
- One of the common concerns among surfers is dehydration, especially in hot conditions. Therefore, it is important to drink plenty of water and other liquids throughout the day, especially before and after surfing sessions. Foods with a high water content, such as fruits and vegetables, can also help keep your body hydrated.
- Listen to your body. Pay attention to your body’s needs and adjust your nutrition and training accordingly.
- Consult a healthcare professional or a sports nutritionist. They can help you develop a personalized nutrition and training plan that meets your specific needs.
By following these habits, surfers can support optimal performance and overall health, as well as reduce the risk of injury and illness.
Nutrition is crucial to surfers’ performance and health. A balanced, nutrient-rich diet, combined with adequate hydration and electrolyte intake, is essential for optimal surfing performance.
Continue reading: Activities to do in Albufeira