9 Tips about Surfers Diet

August 21, 2017 | 0 Comment

9 Tips about Surfers Diet

So finally, you are here in Bali, ready to hit the waves and make the most of your time that you are going to spend here! You have chosen a nice school, a great instructor, you read tons of tips about paddling better and great spots in Bali. But… There’s one more thing which is as not less important - it’s your diet. You don’t want to miss this perfect wave just because you are low on energy or you have no more stamina to finish your surfing session.

Here are 9 diet tips for surfers that we want to share with you so you could enjoy your surfing holiday to the fullest:

1. Stay hydrated – drink water!


It’s all about water, it’s everywhere and this is the fact. You’ll spend so much time in the water, you might even have a sip or two of it into your mouth, but this is definitely not enough. Sun, salty ocean water and high intensity workout a.k.a. surfing will make you lose more water from your body than you normally do during the regular day. Therefore, staying hydrated before and after the surfing lesson is a rule number one. It will not only help you to fight cramps, but also make a significant difference in your surf performance. Ideally, you should be carrying a bottle of water with you all the time.

2. Before surfing. Eat until sufficient, but not full.

Eating the right amount of meal at the right time is as crucial as what you eat. The best time to eat is 1-3 hours before your surfing session. You shouldn’t feel full after your meal, because it’s already too late then and you might feel sleepy or low on energy.

3. Fruit smoothie or plain fruits are good both before and after your surfing session.

As mentioned above, what you eat before and after your workout is extremely important, because proper nutrition will help to maximize the benefits of all your hard work in the water.

If you are up for an early surfing session and simply don’t have enough time to digest your breakfast, then fruit smoothie, fresh or dried fruit will do perfectly. Smoothies or plain fruits are full of natural sugars that will give you a boost of energy for your perfect performance, but will keep you light too. They are also a perfect choice after the session to replace the reserve sugar (glycogen) you lost from working out.

4. Have you ever heard about Chia seeds?

We talked to the girls from “biji_bali” and here are some facts that will leave you speechless:

  • •    2-tablespoon chia (30g) contain 6g of protein, which is equal to 1 egg;
    •    2-tablespoon chia (30g) contain 2.5mg iron, which is equal to 3 cups of spinach;
    •    2-tablespoon chia (30g) contain 6g omega 3 fats, which is equal to 230g salmon.

Chia seeds are rich in phosphorous, manganese, calcium, and potassium, all of which support healthy muscle function. Study has also shown that combining chia seeds in your water along with lemon juice increases endurance and prolong hydration during intense training.

So, despite you’re a vegan or a meat lover, this “superfood” will suit you perfectly either 30 minutes before your surfing session as a boost of energy or right after it as a great recovery for your body.

If you have never tried or even heard about chia seeds and if you happen to come to Ubud, check out some great puddings made by these amazing girls at “Lazy cats cafe” or found dry chia seeds in Jikaa Coffee (Canggu)!

5. After surfing. Recover your body

Not only you want, but also you NEED TO eat after your surfing session. It's important to replenish the glycogen that has been depleted during your exercise and also to start the muscle repair process quickly. If you aren't able to eat a full meal right away, have a snack within 20 minutes of your surfing session, then a full meal 3 to 4 hours later. Your post-surfing meal should be high in complex carbohydrates like brown rice, and loaded with healthy protein, like tofu, beans, or fish.

6. Eat slowly

We know that after surfing for 3 hours, you might wanna eat your surf instructor, but who’s gonna teach you tomorrow, hey?! Follow the rule number 5 and do it slowly. This will help you to digest the food optimally, collect all nutrients and avoid this feeling of being heavy and sleepy because of having too much food.

7. Brown rice

Since we are in Bali, let’s give it a special attention. It is a brilliant source of carbohydrates, and also known for its fiber and “superfood” qualities (like naturally occurring vitamins), that’s why it’s ideal fuel for your body to burn both throughout the surfing session and after it.

8. Have balanced meals

It’s not a good idea to eat a plate of just carbs, or just protein, or just fat. Having balanced meals consisting of the 3 macronutrients will help you to maintain blood sugar balance and sustain energy levels. 

9. Fighting the cramps with bananas and water

No one is immune to muscle cramps and there can be many reasons for them to occur. They can even occur up to six hours after the workout. The good news is that drinking a lot of water and consuming bananas (that are rich in potassium, magnesium and Vitamin B6) can help you prevent it or at least ease the pain.

To wrap up, everyone's body is different and we all have specific needs and preferences when it comes to nutrition, but remember: drinking enough water and eating well-balanced food is a key factor that is applicable to everyone with no exception. So, follow the basic principles and enjoy your ride to the fullest!