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 tined 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’s 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, such as candy and other sweets.

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 from candy and other sweets, 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.