Some metabolisms are fast, other are slow, all depends on the swell and our training to surf: the main purpose of the food we eat is to provide different nutrients.
There are six main categories: carbohydrates, fats, proteins, vitamins, minerals and water. They provide energy to metabolism, promote growth and development and help to regulate all body processes.
Carbohydrates and fats are the main sources of energy: better complex carbohydrates and fats should be polyunsaturated and monounsaturated, like the ones we find in fish, nuts, seeds and vegetable oils.
Proteins are important to build muscles and other soft tissues (essentials for easier paddling). For a healthy surfing diet it is recommended to eat proteins without to many saturated fats like grains, complex carbohydrates, low fat dairy or soy, fibers and nutrient dense food.
What to eat before surfing
Breakfast is the fuel for our body, so we should start the day with a high energy meal:
- Oatmeal is perfect for breakfast (it will help you last longer in the water), add ground flaxseed, blueberries, small handful of almonds, protein and good fats, or add a little bit of cinnamon and with a handful of raisins. Wholemeal bread.
- Cereals high in fiber, add low fat milk or soy milk, fresh berries and banana.
- Fresh berries, yogurt, muesli.
- Protein shake: soy, protein powder and low fat milk with berries, almonds or peanut butter, oatmeal or ground flaxseeds.
- Eggs with peppers: for salty breakfast preferring the white of the egg with onion, broccoli, black pepper and parched grain as side dish.
- Eggs, rice and black beans.
- Scrambled tofu: is a great choice for vegetarians, with onions, peppers and other vegetables, soy sauce or tamari sauce.
How the Surfing diet looks like in between sessions
If you don’t have time for a full meal opt for a quick snack, healthy and full of energy like: fresh fruits (pineapple, red grapes, strawberry, cherry, mango, apple, banana, kiwi, orange, melon).
- Fruit smoothie
- Trail mix (nuts and dried fruits)
- Whole grain sandwich with peanut butter and banana
- Energy bar (Clif, Odwalla, Kashi, Optimum Energy)
- Nuts: almonds are an excellent source of nutrition, high in fiber, protein, vitamin E, calcium, copper, zinc, potassium, magnesium and monounsaturated fats. Try also walnuts, pecans, cashews, pistachios and unsalted peanuts.
- Raw vegetables: carrots, broccoli, peas and celery
- Avocado sprinkled with lemon juice or lime
- Dried fruit: it’s a great source of antioxidants, iron, fiber, vitamin C and potassium. Raisins, cranberries, apples, mango..
What to eat after surfing
After a busy day of surfing enjoy a filling meal, rich in nutrients and power. Mix a high protein food with with a portion of starch and vegetables.
- Grilled chicken
- Fresh fish: salmon, tuna, mackerel, are rich in Omega 3
- Black beans and rice
- Steamed vegetables : broccoli, spinach, carrots, beets, asparagus
- Grilled chicken salad, steak, fish or shrimp
- Baked potatoes
Fast food is not good
For some unknown reasons, fast food became the favorite post surf meal, but it is not well recommended by nutritionists… you should be aware that fast food contains lot of sodium and saturated fats, while many essential nutrient substances are missing. Many fast foods use frozen meat or conservatives to add more volume. Fast food’s fat can have many negative effects on your body: at the end of the surf session you may feel tired, nauseated, sluggish, dehydrated.
An average fast food sandwich contains about 50% of calories in form of fats.
Choose the best surfing diet for yourself and start surfing with us in OneMoreWave! If you have any question, feel free to ask.