Surf Nutrition - What to eat before surfing?

Surf training is crucial if you want to become better and better! Surf training is not done just in the water; it starts from what you eat, how you warm-up, exercises with the skateboard, gym and finally, time in the water!

What to eat before surf training?

Every surfer knows how amazing it feels to slide in the middle of a wave tube on a sunny day. And if you have been practising the sport for some time or plan to start on the board, energy and stamina to catch the higher waves are essential. Some foods are better than others to improve performance at sea, benefiting the activity and your life.

With that in mind, we have listed here what to eat before surf training so that you can make the most of the sport and not die on the beach!

A balanced diet before training is of great importance for good performance. You should focus on lighter foods - to avoid problems in the water - but those are excellent energy sources.


Bananas are loaded with easily digestible carbohydrates (simple carbohydrates) and potassium, fuel for training and help maintain good muscle and nerve function.

Since the body does not store potassium for a long time, eating a medium banana just before training will help keep potassium levels high and improve your performance.

Whole grain bread

A slice of whole-grain bread is a good source of cereal, which, in addition to being rich in fibre, provides a slow release of energy that will provide support throughout your workout.

Also, wholemeal bread allows for various side dishes, such as fruit jellies, honey, and even boiled eggs, ensuring more sustenance to withstand manoeuvres on the board. 

Coconut water

Saltwater and a sunny day are a perfect combination for good surf training but also for dehydration. One way to circumvent this situation is to drink plenty of coconut water. It is a great way to replace electrolytes lost during training.

Always opt for natural water, straight from the coconut if possible, or look for sugar-free ones in the supermarket section. It is recommended to eat it before, during, and after training.


In addition to being very tasty, açaí is one of the best fruits when it comes to doubts about what to eat before your surf training. It is rich in antioxidants, proteins, phosphorus, iron, and amino acids, offering a high level of energy in the body during exercise.

Among other benefits of its intake, we have better circulation, delaying aging, and even weight loss. Combine a small portion with granola and honey, and you are ready to catch the big waves!


Dark leafy vegetables are another excellent option for pre-workout surfing food. For example, Spinach is rich in folate, a B vitamin directly related to new cells' production. Besides, it is also a source of vitamins A and C and minerals, keeping the energy up there.

You can use it in a sandwich or make a mix with other vegetables in a super-refreshing green juice.

As surfers are constantly exposed to great efforts, sun, aquamarine, and temperature differences, keeping health up to date has never been more critical. Thus, having a healthy and balanced diet will guarantee good activity, plenty of energy for manoeuvres, and lots of fun.

I hope this list is helpful and motivates you to eat better. But remember that before adopting any diet, it is essential to consult with a nutritionist.

Surf & Health: Nutrition for surfer

Now that we discover what to eat before training, it's the moment to understand what we usually should eat during the days of our surfing journey! 

It is no secret that food is our fuel for carrying out day-to-day tasks, isn't it? When it comes to sportspeople, the need for a balanced and correct diet becomes even more real. Although we are different from each other and have different demands quantities, some things do not change and can be considered as accurate for all (or almost) all of us.

We Are What We Eat

This sentence may be one of the most beaten of all time, but it is the truest. The choices we make to get into our stomachs change our entire energy and disposition pattern, in addition to our overall health, of course.

Nutritionists have stated that high-quality, nutrient-rich, fresh, preferably organic foods are easier to process and are what our bodies want. Eating them regularly will improve your performance, feel, and health. In fact, after a short period of making better nutritional choices, you will soon be able to feel general improvements in your body.

When we eat many processed and processed foods, we are eating things that are not necessary or are even harmful to our body. Excess sodium, trans fats, and cholesterol are just a few of them. Many may even think they are saving money (in the short term), but each time we eat these "foods," our digestive system has a lot of work and difficulty digesting and breaking down everything, searching for the few nutrients they provide. Not to mention immunity, since most of your immune system is in the small intestine - the better your digestion, the stronger your immunity.

Nutrition And Surfing

Surfing is a sport based on balance, flexibility, and endurance. It can be practised both in a recreational way, as it happens for the vast majority of us, and at a competitive professional level. In the professional field, nutrition is even more important and specific. Sometimes the events happen for 4 or 5 days in a row, with one or two batteries of 30 minutes each day. At other times, the championships take place in just 2 days, when each surfer ends up running 3 to 4 heats per day. Therefore, in each case, the energy requirement will be different.

Well, this time, we are going to focus our attention here on you, me, our friends, those surfers who just recreationally practice the sport. At a recreational level, there are several profiles of surfers. Some enter the sea before the sun rises and stay for 5 hours straight; many people also enter early and surf quickly before work; as well as those who come in later and spend 2 to 3 hours in the water, among other diverse profiles.

In reality, we usually adjust our surf time according to the waves and our professional and personal obligations. This means that nutrition plans need to be flexible and easily adjusted to ensure that nutritional needs are met, regardless of when the surf starts. Many surfers spend several hours in the water in good condition, often with few - if any - breaks.


Diets vary with each person. Our metabolisms, ages, weights, and needs are different. Even the level of surfing and the amount of training for each one will make a difference in the time for a professional nutritionist to set up a diet and, of course, each person's goals.

Indeed, nutrition is the key to maintaining endurance and performing well during sports, not just about food. We must remember that it is crucial to stay very well hydrated, especially on hotter and drier days. We don't really notice, but we actually sweat a lot during surfing, especially when the intensity is high, and so we get dehydrated little by little.

Hydration is essential before, during, and after surfing. It helps prevent dehydration and delay the onset of fatigue and replace the losses in sweat. In this case, water and other drinks such as coconut water and isotonic are essential in replacing several minerals, including potassium, which helps prevent cramps.


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