May 25, 2024
best diet for surfers

Best Diet for Surfers: Clean Eating for Surfing

Surfing like any sport, requires a balanced, healthy diet in order to perform at the highest level. The best diet for surfers is similar to other basic nutrition plans that focus on health and nutrition.

Pre surfing nutrition and post surfing nutrition are perhaps the most important part of a healthy diet for surfers. However, an overall clean eating plan is also important. So, chuck the burritos and read on to learn more about the best diet for surfers!

Three Parts of the Best Diet for Surfers

Like any good fitness routine, pre workout and post workout are critical parts for fueling and refueling. As such, pre surfing and post surfing nutrition make up the first two parts of the best diet for surfing. The final part of this diet is a complete clean eating plan for surfing.

Pre Surfing Nutrition

Before hitting the waves, it’s important to have a good base in your belly. In this section, check out recommendations for proper pre surfing nutrition.

To begin, it’s never smart to go surfing or even be in the water after eating a full course meal. The last thing you want is to be weighed down or cramp up while in the ocean. For this reason, eating something that is nutritionally dense is your best bet. Also, hydration before surfing is critical along with a quick energy boost if you feel like you need it. Here’s my favorite pre surfing nutrition items:

  • Any fresh fruit like a banana, apple or mango
  • Granola, yogurt, or both
  • Clif bar. These are perfect for a light bit of nutritional energy. For an energy shot, try an expresso Clif bar. Personally, I think these are great. Some argue to avoid caffeine before surfing for hydration purposes. However, as long as you hydrate enough – these Clif bars are a great source for a quick and nutritional energy boost
  • Finally, be sure to hydrate. I would recommend at least 16 ounces of water or a sports hydration drink. Remember, you won’t have access to water while surfing for as long as you are in the ocean (usually an hour or two). Therefore, drink more than you think you will need.

In summary, eat something light and nutritional while keeping yourself properly hydrated to complete the first part of the best diet for surfers.

Post Surfing Nutrition

After a few hours of wearing out your limbs paddling in the sun, it’s super important to refuel. In this section, I’ll go over proper post surfing nutrition.

Firstly, start with hydration like you did before surfing. Drink another 16 ounces of water or a hydration mix like Laird Hydrate Coconut Water. This is a healthy blend that aids recovery and replenishes important vitamins and minerals that you lose after working out in the water for a few hours.

Next, it’s time to get some good food you in to refuel. Remember, you probably ate something light before surfing. As a result, now is a good time to get a proper meal. Acai bowls and protein/meal shakes are some of my favorite choices.

Many fitness professionals like to finish their workout with a nutrition/protein shake. While it’s tempting to grab a burrito after surfing, having good post surfing nutrition will help you recover faster. My absolute favorite meal shake/powder on the market is Ka’Chava.

best diet for surfers

They have two flavors (chocolate and vanilla) which can be blended with any number of items to create a great tasting shake. Below, are steps for my favorite Ka’Chava shake:

  1. Use a measuring cup to add 6oz of cold filtered water and 6oz of almond milk
  2. Add an ice cube
  3. One banana
  4. A generous handful of blueberries
  5. 2 heaping scoops of Ka’Chava mix
  6. Blend for 30 seconds or until obtaining a smoothie like texture

That’s it! This is not only delicious but also incredibly healthy. Ka’Chava has protein and a blend of many vegetables, fruits, and superfoods. Besides being a perfect part of post surfing nutrition, this shake can also be used as a meal replacements for any time of day.

post surfing nutrition
Cheers to a delicious post surfing nutrition shake!

Overall, a healthy post surf shake is a solid second part to the best diet for surfers.

Overall Clean Eating for Surfing

When surfing, it’s important to keep yourself light, lean and flexible. As such, having a healthy, clean and balanced diet is important. My suggestions for creating a balanced diet for surfing are listed below:

  • A healthy mix of fresh fruits and vegetables. Apples and bananas are quick and healthy snacks in between sessions
  • Whole grains such as quinoa or wheat bread
  • Lean meats (fish, chicken, steak) but only 2-3 times per week at most. I recommend fish as a meat
  • Nuts, almonds, and cashews
  • Almond milk, yogurt

The items listed above comprise the basic parts of a healthy food pyramid. Additionally, avoid processed, salty foods like chips, cookies, fries, and sodas. These items have no nutritional value and will leave you feeling gassed in the lineup.

diet for surfers
Plenty of fruits and vegetables are always a healthy part of a clean diet for surfers

Finally, check here to find a healthy workout plan for surfing that will complement this balanced diet plan.

Maintaining the Best Diet for Surfers

Anyone knows maintaining a healthy diet plan is difficult. It’s no different for a surfer’s diet. However, the one leg up we have is motivation. Motivation to get up at dawn patrol and surf glassy waves at peak performance. Envision this next time you reach for a donut or think about breaking your diet. It will help, I promise.

In conclusion, the best diet for surfers is balanced and includes both healthy pre surfing nutrition and post surfing nutrition. Stay to plan and you will continue surfing for many years to come!

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  • Gavin Bechtold

    Gavin has been living and surfing in San Diego for over a decade. He loves the ocean and is lucky to call San Diego home. Frustrated with mainstream reviews, he set out to create the best source of surf reviews for San Diego beaches. Check the About page for more info!