Nutrition for Surfers

At Costa Rica Surf Camp we know that nutrition for surfers plays an important role in your performance in the water. Surfing well requires a tremendous amount of physical ability and endurance. It works every muscle in your body. To perform your best you should be fueling your body with the right kinds of nutrients. We’ve put together a few nutrition tips to help you get the most out of your surf lessons or surf sessions.

Energy and Endurance

Any pre-surf meal should be eaten at least an hour before you get in the water. This is an especially important for nutrition for surfers since you’ll be out fighting the waves as you paddle out. It is also important to allow your body the time to digest and absorb the nutrients it will be using. Your meal should include complex carbohydrates which will give you long lasting energy. Steel-cut oats are a great option, and you can add almonds or peanut butter for protein and bananas for potassium. At Costa Rica Surf Camp we usually fuel up with Gallo Pinto made with brown rice. We add a side of avocado for monosaturated fats. These help slow down digestion, maintain your blood glucose level, and make energy last longer.

Meal suggestions: Steel-cut oats are a great option, and you can add almonds or peanut butter for protein and bananas for potassium. At Costa Rica Surf Camp we usually fuel up with Gallo Pinto made with brown rice. We add a side of avocado for monosaturated fats. These help slow down digestion, maintain your blood glucose level, and make energy last longer.

Building Stronger Muscles

As with your pre-surf meal, you should be eating within two hours of getting out of the water. Protein intake after any exercise helps maintain and build muscle tissue by promoting protein synthesis. Of course, hydration is also a key factor for nutrition for surfers. The combination of exercise and sun exposure can leave your body with a fluid deficit. Cells need to be hydrated to function properly, so help your muscles recover by rehydrating.

Meal suggestions: The best nutrition for surfers post-surf session would consist of high-quality proteins like fish, nuts, and dark leafy greens.

Better Nutrition for Better Surfing

If you are surfing consistently, chances are that you are in pretty good shape already. You can follow these guidelines for nutrition for surfers to help your body work like a fine-tuned machine.  As a rule, whole foods always hold higher quality nutrition than processed foods. Your body will thank you and reward you as you push yourself to the next level! For more tips on ways to improve your surfing check out our blog.