Surf Physio Nutrition for Surfers


Nutrition for Surfers

Eating a well timed balanced and varied diet will help your muscles recover better 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.

Questions to ask yourself include:


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

Higher protein meals are best 1-2 hours before surf and a higher carbohydrate meal is usually required within 1 hour post surfing for rebuilding depleted energy stores and helping the body to have energy and building blocks to generate new muscle.


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

Animal Based Protein: 

  • Sustainable harvested fresh fish
  • Mussels
  • Shrimps
  • Scallops 
  • Organic free range chicken, duck, turkey 
  • Grass fed beef or lamb

Healthy carbohydrates include:

  • Vegetables: Broccoli, Cabbage, Carrots, Celery, Eggplant, Leeks, Peppers, Pumpkin, Squash
  • Root Crops: Artichokes, Beetroot, Cassava, Garlic, Onions, Potatoes, Sweet Potato/ Kumara (NZ), Taro
  • Leafy Greens: Spinach, Kale, Lettuce, Bok Choi, Beet Greens, Swiss Chard, Sweet potato leaves
  • Vine Fruits: Tomatoes, Cucumber
  • Grains: Rice, Barley, Buckwheat, Millet, Oats, Rye
  • Lentils
  • Quinoa
  • Amaranth


Surf Physio Healthy Carbohydrates for Surf Nutrition

Tropical Fruits 

  • Acai 
  • Banana 
  • Cacao 
  • Cherimoya 
  • Coffee 
  • Custard Apple 
  • Dragonfruit 
  • Guava 
  • Lychees 
  • Jackfruit 
  • Mango 
  • Papaya 
  • Passionfruit 
  • Pineapple 
  • Plantains 
  • Rambutan 
  • Soursop 
  • Starfruit 
  • Watermelon

Sub Tropical Fruits 

  • Dates 
  • Figs
  • Grapes
  • Grapefruit
  • Jujube
  • Lemons
  • Olives
  • Pomegranates


Nutrition for Surfers Blueberries Strawberries Raspberries

Temperate Climate Fruits:

Full of antioxidants, vitamins and carbohydrates for loads of energy

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

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.

  • Avocados
  • Chia Seeds
  • Nuts
  • Coconut Oil
  • Ghee / Clarified Butter
  • Olive Oil
  • Fish Oil

If you’re having issues with fatigue affecting your performance please see your doctor to assess if there is a medical issue or a nutritionist to assist you with developing the best diet for your performance needs. Have the right fuel in your body can help you boost your energy levels performance in the water and recover from competitions faster.

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