Performance and Nutrition for Surfers


Nutrition for Surfers

A balanced and varied diet including healthy carbohydrates, fats and protein will help your muscles recover best after a session of surfing.

As everyone will have a different requirement. You will need to find out what works best for you. Below is a general guideline of healthy foods to fuel your body nutrients, minerals and antioxidants.

Healthy carbohydrates include:

  • Leafy Greens: Spinach, Kale, Lettuce, Bok Choi, Beet Greens, Swiss Chard, Sweet potato leaves
  • Vegetables: Broccoli, Cabbage, Carrots, Celery, Eggplant, Leeks, Peppers, Pumpkin, Squash
  • Vine Fruits: Tomatoes, Cucumber
  • Tropical Fruits: Acai, Banana, Cacao, Cherimoya, Coffee, Custard Apple, Dragonfruit, Guavas, Lychees, Jackfruit, Mango, Papaya, Passionfruit, Pineapple, Plantains, Rambutan, Soursop, Starfruit, Watermelon
  • Sub Tropical/Mediterrean Fruits: Date Palm, Figs, Grapes, Grapefruit, Jujube, Lemons, Olives, Pomegranates
  • Root Crops: Artichokes, Beetroot, Cassava, Garlic, Onions, Potatoes, Sweet Potato/ Kumara (NZ), Taro
  • Grains: Rice, Barley, Buckwheat, Millet, Oats, Rye
  • Lentils
  • Quinoa
  • Amaranth


Good sources of fats include:

A higher balance of Omega 3 to Omega 6 ratio. Great for nerves, skin and brain function.

  • Avocados
  • Nuts
  • Clarified Butter/Ghee
  • Coconut Oil
  • Olive Oil

Do you feel satisfied after a higher carbohydrate or protein meal?

Higher protein meals are best 1-2 hours before surf and a higher carbohydrate meal is usually required post surf for rebuilding depleted energy stores and helping synthesize new muscle.

Nutrition for Surfers

Good sources of protein include:


  • Almonds
  • Brazil 
  • Cashews
  • Pecans
  • Macadamias
  • Walnuts


  • Pumpkin
  • Chia
  • Flax
  • Sesame
  • Sunflower

Beans and Legumes:

  • Red
  • Black
  • Lima
  • Baked Beans
  • Chickpeas

Edible Mushrooms:

  • White button
  • Portobello
  • Shiitake
  • Oyster
  • Crimini


Sustainable harvested fresh fish


Organic free range chicken, duck, turkey 

Grass fed beef and lamb


Nutrition for Surfers Blueberries Strawberries Raspberries

Temperate Climate Fruits:

  • Apples,
  • Apricots
  • Blueberries
  • Boysenberries
  • Blackberries
  • Cherries
  • Feijoas
  • Kiwifruit
  • Mulberry
  • Nectarines
  • Plums
  • Pears
  • Peaches
  • Strawberries
  • Raspberries