{"id":8977,"date":"2023-08-04T17:32:47","date_gmt":"2023-08-04T17:32:47","guid":{"rendered":"https:\/\/honestsurf.com\/?p=8977"},"modified":"2024-01-05T16:58:42","modified_gmt":"2024-01-05T16:58:42","slug":"surfers-diet","status":"publish","type":"post","link":"https:\/\/honestsurf.com\/surfers-diet\/","title":{"rendered":"Mastering The Surfers Diet: Nutrition & Hydration For\u00a0Shredding"},"content":{"rendered":"\n

Surfing demands a lot from your body, and if you want to perform at your best, you need to fuel it with the right kinds of healthy food.<\/strong><\/p>\n\n\n\n

A proper diet is essential for surfers to maintain good health, improve performance, and prevent injuries.<\/p>\n\n\n\n

We need to consume enough calories to fuel our bodies during long sessions and a diet promoting fast recovery so you’re all set for tomorrow’s waves.<\/p>\n\n\n\n

Let’s take the guesswork out with our ultimate guide to surfing nutrition with example diets and a proper breakdown of what you should eat and drink before and after the surf.<\/p>\n\n\n\n

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Understanding The Importance of Nutrition For Surfers<\/h2>\n\n\n\n

You can optimise your performance and stay healthy by fueling your body with the right food. And it’s not rocket science; we’ve got some great research on good sports nutrition.<\/strong><\/p>\n\n\n\n

Let’s look at the basics of healthy eating and some food choices you can make to instantly improve your ocean performance.<\/p>\n\n\n\n

Carbs<\/h3>\n\n\n\n

Paddling and catching waves is physically demanding. A balanced diet that includes nutrients like carbohydrates, proteins, and healthy fats is essential to maintain our energy levels and perform at our best.<\/strong><\/p>\n\n\n\n

Carbs are our body’s primary energy source; we need heaps to keep those paddle muscles going through a long surf session.<\/p>\n\n\n\n

Complex carbs, like wholegrains, fruits, and vegetables, are your best energy sources. They provide sustained energy that can keep us going for long periods of time and help us avoid the crashes involved with simple and refined carbs like bread and sugar.<\/p>\n\n\n\n

*Helpful reading<\/strong> – Get the full story on surfing calories burned<\/a> here.<\/p>\n\n\n\n

Protein<\/h3>\n\n\n\n

Proteins are essential for shredders of any age or body type. Ensure you eat enough protein will be key to turning you into a fast, lean surfer.<\/strong><\/p>\n\n\n\n

They help repair and build our muscles, which is crucial for us to perform at our best. Make sure to include lean meats, fish, eggs, beans and nuts in your diet. <\/p>\n\n\n\n

Fats<\/h3>\n\n\n\n

Healthy fats were demonised for a long time, but they’re one of the healthiest fuels for your body. <\/strong><\/p>\n\n\n\n

They provide us with long-lasting energy and help us stay full for longer. Good sources of healthy fats include nuts, seeds, avocados (my personal favourite with scrambled eggs), and fatty fish.<\/p>\n\n\n\n

Try to limit saturated fat and other bad fats like trans fats. They’re hard for the digestive system to break down, and you can normally find them in foods low in nutritional value.<\/p>\n\n\n\n

Vitamins & minerals<\/h3>\n\n\n\n

These nutrients are essential for our overall health and help us avoid injuries and illnesses.<\/strong><\/p>\n\n\n\n

Eating fresh fruits and vegetables is the best way to ensure we get all the necessary vitamins and minerals.<\/p>\n\n\n\n

Now we’ve got to grips with the basics of good nutrition. Let’s move on to an example diet geared towards improving your time in the water and making you feel better all around.<\/p>\n\n\n\n

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Meal Planning for Surfers: Breakfast, Lunch, and Dinner<\/h2>\n\n\n\n

It’s easy to tell you what you need to eat and then leave you to it, but we want to go further and suggest some simple meal alternatives that will hit all your nutrition basics.<\/strong><\/p>\n\n\n\n

Let’s look at some great meals and snacks you can knock together in no time and give your body everything it wants and needs.<\/p>\n\n\n\n

Breakfast<\/h3>\n\n\n\n

Breakfast is the most important meal of the day for a good surfer! It kickstarts your metabolism and gives you the energy to start the day. A balanced breakfast should include protein, healthy fats, and complex carbohydrates.<\/strong><\/p>\n\n\n\n

Some light breakfast options before or after your session include:<\/p>\n\n\n\n