If you’ve ever wondered exactly what pro surfers eat every day to stay energized enough to withstand hours in the water, this article will answer all your questions. Professionals can stay in the ocean for up to five hours at a time, and with so much sun exposure and limited access to drinking water and food, it can be a strenuous and demanding sport. Getting their diet right is therefore important.
If you’re keen to take up surfing or if you want to take your hobby to the next level, including the right foods in your diet is important. Here’s your expert guide to surfer nutrition.
The Importance Of Whole Foods
Most people are already aware that a healthy diet should be primarily composed of whole foods. This is especially important for surfers. Having a solid dietary base ensures that it doesn’t matter quite so much exactly what you eat before hitting the waves. As long as you’re regularly eating a healthy diet, you’ll just need some yogurt or a banana before heading to the ocean to give you the stamina you need to ensure a long session of surfing.
Why Is It Important To Be Lean When You’re Surfing?
You don’t tend to see too many obese surfers. It’s easy to see why. Maintaining your consistent body weight is vital. If you carry any extra fat, surfing becomes much harder. Although it’s been proven that surfing helps you lose weight fast you need to be able to get on that board in the first place! Pop-ups, for example, become harder if you’re heavier. Also, the paddling muscles will have to work much harder if you have more body weight. It’s also difficult to balance with a higher percentage of body fat. Therefore, eating well is paramount to maintain the kind of physique that allows you to surf easily.
What Should I Eat?
If you’re ready to adopt a surfer diet, it’s important to know where you should start. What should you stock your kitchen cabinets and fridge with?
Firstly, you need to consider any deficiencies in nutrients you may have. Are you getting sufficient minerals and vitamins? Are you eating enough protein and fats? Are you drinking enough water to stay hydrated? If you find your metabolism isn’t functioning properly, surfing becomes much harder. Even people who eat healthily often suffer from nutrient deficiencies, so it’s important to give your diet a complete overhaul.
Rules For A Surfer Diet
There are a few simple rules when it comes to a surfer diet. Firstly, you need to eat more vegetables. Eat one enormous salad each day or eat vegetables with every meal. Including more vegetables in your diet needn’t be as difficult as you’d think. You can prepare vegetable versions of your favorite meals like chilis and curries.
Not only do you need vegetables, but you also need protein – around 1g per pound of your lean body weight. Make sure that it’s lean protein, like fish and chicken. Staying hydrated is also vital. You’ll need around four liters of water every day to stay at optimal levels. Many surfers experience benefits from taking a fish oil supplement on a daily basis.
When it comes to carbohydrates, it’s important to take care. The best carbs are whole grains. You should avoid refined carbs like crackers, cookies, and bread and if you do eat them, make sure you only do so after a workout.
A Breakdown Of A Surfer’s Dieting Day
For breakfasts, take Greek yogurt with nuts and berries with a protein bar and black coffee. For snacks, especially after a workout, you might want a protein shake made from whey protein, coconut water, nut butter, a banana, and cacao nibs. Fruit and nuts are also good snacks.
Eating foods like these will fuel your body without any additional excessive calories. Although there isn’t a single diet for surfers, if you have good nutrition at the base of your meal plans, you’ll find you have the energy to stay in the water for hours and you’ll stay fit, healthy and lean.