Nutrition
Get all the Energy you need for Surfing from:
Fresh Fruit
Fruit is a great form of quick energy just before a surf. Full of natural sugars they’re great for boosting your performance down the line.
Apples, pears, bananas, plums, grapes, and strawberries the list is endless. If you don’t have fresh fruit to hand then try tinned fruit or even dried fruit, all of which can be a great snack before your surf session.
Recover faster with protein!
Description: Protein is essential to human life. Your skin, bones, muscles and organ tissue all contain protein. Protein is found in your blood, hormones and enzymes too. Protein sources include both plant and animal products. Legumes, poultry, seafood, meat, dairy products, nuts and seeds are your richest sources of protein.
Recommendation: Get 10 to 35 percent of your total daily calories come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Emphasize plant sources of protein, such as beans, lentils and soy, choose lean meats, and try to include seafood twice a week.
CARBOHYDRATES FOR A LONGER SURF SESSION!
If the swell starts to come in and you know there are some great surfing sessions on the way then have a good think about your carbohydrate intake. The two main types are simple (sugars like fruits) and complex (starches and fibres).
Description: Carbohydrates, also known as starches and sugars, are your body’s main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar.
Recommendation: Get 45 to 65 percent of your daily calories from carbohydrates. Based on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams a day. Emphasize complex carbohydrates, especially from whole grains, beans and nutrient-rich fruits. Limit added sugars and stick with low-fat milk.
Simple carbohydrates are very small molecules consisting of one or two sugar units where as a complex carbohydrate has much larger molecules.
Examples of longer lasting complex carbohydrates are; jacket potatoes, pasta, porridge and rice. All these foods will be great at boosting your surf duration a couple of hours before hitting the water!
BEST RECOVERY FOODS AFTER YOUR SURF SESSION!
A good meal of complex carbohydrates would be the best option, if you’re looking to refuel quickly then aim to eat within 30 mins of your session. Again this could be jacket potato or rice dish.
Fibre
Description: Fibre is the part of plant foods that your body doesn’t digest and absorb. There are two basic types: soluble and insoluble. Insoluble fibre adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fibre. Soluble fibre may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fibre.
Recommendation: If you’re a woman, get about 21 to 25 grams of fibre a day. If you’re a man, get about 30 to 38 grams of fibre a day. Emphasize whole-grain products, fruits, vegetables, beans and peas, and nuts and seeds.
Refined and unrefined grains
Refined grains have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. They include white rice, white bread and white pasta.
In a whole grain the bran, germ and endosperm are all still present. The bran is an excellent source of fibre; the germ is a source of protein, vitamins and minerals; and the endosperm supplies most of the carbohydrates, mainly in the form of starch. Unrefined or whole grain forms provide far more nutrients than their refined counterparts.
Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.
Most people get their whole grain from wholemeal bread or whole grain breakfast cereals such as porridge, muesli or whole wheat cereals. Choose a whole grain variety over processed or refined grains, and look out for added sugar or salt.
Other whole grains include:
- Wheat
- Oats
- Maize
- Barley
- Rye
- Millet
- Quinoa
- Wild rice
Drinks
Fluid Replacement: How what you drink when exercising (and after) affects how much you drink. It’s well established that dehydration can have detrimental effects on sports performance.
Electrolytes
Electrolytes serve three general functions in the body:
- many are essential minerals
- they control osmosis of water between body compartments
- they help maintain the acid-base balance required for normal cellular activities
The sweat that evaporates from the skin contains a variety of electrolytes. The electrolyte composition of sweat is variable but comprises of the following
components:
- Sodium
- Potassium
- Calcium
- Magnesium
- Chloride
- Bicarbonate
- Phosphate
- Sulphate
A litre of sweat typically contains 0.02g Calcium, 0.05g Magnesium, 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. This composition will vary from person to person. It is important to make sure that fluid lost through sweating during sporting activities is replaced. Many drinks these days contain electrolytes to help restore the body’s electrolyte balance.
Why You Need to Drink Water
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.
Signs of Dehydration
You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.
Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches and constipation. A strong odour to your urine, along with a yellow or amber colour indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.
How Much Water do You Need to Drink?
A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on a ‘plane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.
Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren’t diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don’t need. Juices are good because they have vitamins and nutrients.
Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.
FAB ABS –
Nutrition & Digestion
This is one of the most overlooked factors when it comes to flattening the Abs. An improper diet will inevitably lead to a poor digestive system. A poor digestive system will plague you with a host of hazardous gut dysfunctions and inflammations. The greater the level of gut dysfunctions, the less likely the abdominals will respond to exercise.
Unfortunately in today’s society of fast processed or refined foods, toxin overload and stress to name but a few, not only is it exploding our waist lines, but leaving severe strain on health and well being as well as leading to a poor digestive system. Thus causing a whole host of problems from food intolerances & sensitivities, leaky gut syndrome, parasites, bowel irregularity, stomach distension, fatigue, gas, bloating, headaches, muscle/joint aches. Poor nutrition will not rid the unwanted belly bulge and digestive dysfunctions just won’t respond to exercise, no matter how much you do. So when you think of flattening the Abs, don’t just think exercise take heed of the following:
•Food sensitivities may be at the root of your problem and can affect every system in the body as well as leaving you with an unwanted lower belly pooch. Eliminate all foods that may cause sensitivities/intolerances (mentioned above) altogether for at least 6 months. Common ones – Wheat, gluten, dairy, chocolate, soya…..
•Get a food allergy/intolerance test if you are unsure.
•Stick to eating natural organic whole foods as much as seemingly possible eliminating all commercial based meat and veg/fruit products that are subject to all kinds of nasty toxins leaving chemical residues detrimental to the body.
•Avoid processed, fast foods, hydrogenated fats and SUGAR. Little or no nutrients that are bodies are not designed to utilise. Sugar will rob your body of any valuable nutrients, cause a plethora of digestive problems and is probably one of the most detrimental product you can feed your body.
•NEVER skip meals and eat regularly and often. It is vital to keep the blood sugar levels stable.
•Rotate foods, so you do not eat the same foods within 4 days.
•Keep well hydrated with clean purified water. Dehydration will cause havoc on the digestive system and body function
•Stress will shut down your digestive system; Eliminate stress as much as possible with yoga, tai chi, meditation.
•Eat slowly in a calm environment and chew food until it liquefies.
•Limit or avoid stimulants such as coffee and tea and ALCOHOL especially on an empty stomach, as this will irritate the gut.
•Drink 2 glasses of clean water 15mins before eating to aid digestion.
•Try starting your meal with raw foods such as pineapple to assist digestion.
•Drug use (medical or recreational), will inevitably lead to a toxic bowel.
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