The Basics of Surf Nutrition: How to fuel your body correctly

One of the most important choices any athlete can make in order to improve both their performance and their wellbeing is to focus on nutrition. In addition to training for surfing, a solid nutritional foundation is crucial. Providing your body with the correct food at the right times is the best way to keep surfing better and for longer. Knowing what to eat before and after surfing can make a world of difference and will the lay the groundwork for continual improvements.

There is no deep dark secret to a good diet, you simply need to eat real, whole foods! Oh, and you need to cook too! This truly is the most important thing. When dealing with particular health issues you may need to eliminate or add in certain foods to your diet, but for overall health, by simply starting to eat real foods, you will see the benefits.

The most important thing for surfers is to maintain your energy levels, to do this we are not suggesting a strict diet of any sorts, but rather a different approach to eating that involves a more balanced diet, composed of real foods, good hydration and simply more awareness of what you are eating. So how do we do this?

Eat natural, real foods, which are as close to their natural state as possible

The closer food is to its natural form, the better. Porridge is better than granola; whole-wheat bread is better than crackers; brown rice is better than Uncle Ben’s. Try and avoid (or eliminate if possible) all packaged, processed foods, as well as any refined sugars. When possible (particularly when buying meat and eggs) choose organic products.

Eat balanced meals: at each meal try to have protein, carbohydrates and healthy fats.

To ensure lasting energy, it is imperative to have balanced meals that are composed of all three macronutrients (protein, carbs and healthy fats). A pure protein meal leave you feeling pretty lethargic; a carb-only meal will have your stomach rumbling long before your next meal. Throw out any notion of low-carb diets – think good carbs instead. Your brain and your muscles need carbohydrates for energy.

• Protein (chicken, fish, meat, cheese, eggs, beans) nurtures our muscles, hair, skin, nails
• Healthy carbs (oats, quinoa, potatoes, fruits and veggies) give us energy, they also feed the brain and balance moods
• Healthy fats (nuts, peanut butter, olive oil, avocado) protect the heart and brain and help the body absorb vitamins and nutrients

Don’t leave long gaps in between meals: eat smaller meals every 3-4 hours to balance blood sugar and keep energy levels high.

The body functions at its best with a regular stream of available nutrients. If you eat every few hours you also maintain a good blood sugar level, improve your mental concentration which in turn keeps more balanced moods. By eating more frequently you will also experience fewer cravings. Prepare some snacks to take out with you for when you take a little break!

Keep yourself hydrated: Drink lots of water throughout the day!

Water is the most essential nutrient, but many of us skimp when it comes to drinking (water, that is!). Water is crucial to our metabolic system, it also flushes out toxins, as well as keeping our skin clear and or mind alert. Keeping hydrated while surfing will help to improve both your performance and enjoyment! Make sure to drink water before you hit the waves, and take water breaks! If you need to add some flavor to your water, squeeze in some orange/lemon, maybe some mint leaves or strawberries, and a pinch of sea salt for some electrolyte replacement.

Take note of what and how you are eating.

Notice how different foods make you feel. This awareness of how food affects you will lead to you finding the best way of eating for you. More importantly, start with small changes and create new habits.

Favorite Pre and Post-Surf Meals

Regarding your pre-surf meal, the goal is to eat something that is digested easily and provides you with sustainable energy. This is down to personal preference and may take some trial and error on your part. Here is my favourite pre-surf breakfast

Steph’s Super Oats

• 50 grams Oats
• 150ml Almond milk
• ½ a banana and some berries
• Flax seed, hemp seeds and sunflower seeds
• 1 pot of Total Greek Yoghurt
• A drizzle of maple syrup

Put the oats in a saucepan, pour in the milk and sprinkle in a pinch of salt and some cinnamon. Slice the banana up really finely and cook it with the oats. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan. Add all the toppings (I sometimes like to cook the berries with the oats) and eat with the yoghurt. (If you are not a yoghurt fan add a scoop of protein powder to the oats.)

This should keep you going for a couple of hours!

After surfing, I love to snack on a piece of fruit and some nuts. I always bring some along with me while I surf and that way I always have a snack on hand. Hard boiled eggs also travel well. I try to avoid eating energy or protein bars if I can (although after surfing a Clif Bar can go down a treat!) and always try to bring something I have made or something that I know is more natural.