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 which foods what work best for you. Below is a general guideline of healthy foods to fuel your body full of nutrients, minerals and antioxidants.
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.
Good sources of protein include:
Beans and Legumes:
- Baked Beans
- White button
- Sustainable harvested fresh fish
- Organic free range chicken, duck, turkey
- Grass fed beef and lamb
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
Temperate Climate Fruits:
Full of antioxidants, vitamins and carbohydrates for loads of energy
Good sources of fats include:
Great for nerves, skin and brain function.
A higher balance of Omega 3 to Omega 6 ratio is desirable.
Avoid highly processed foods, trans fats and excessive saturated fat.
- Chia Seeds
- Coconut Oil
- Ghee / Clarified Butter
- Olive Oil
- Fish Oil