Nutrition requirements:

Surfing usually means long periods of time spent in the water, while the intensity of your physical activity varies from low to super high. In general, you have good stamina, are strong and flexible – and burning a lot of energy!

You need an increased intake of complex carbs for energy, higher amounts of protein and some healthy fats.

Key points:

1. Don’t eat a big meal too close to going surfing – leave a minimum of two hours between the two. For extra energy, have a carb-based snack one hour to 30 minutes before going in the water.

2. Drink plenty of water before and after. Surfing is challenging and you can spend hours in the water. You may not feel thirsty but lack of fluids can make you feel tired so it’s important to hydrate.

3. You burn a lot of energy so you need to eat more carbs both before and after surfing. The best sources are oats and other wholegrains, wholemeal bread and pasta, brown rice, sweet potatoes, fresh and dried fruit.

4. Have a post-surfing snack or meal ready so you can get nutrients to your muscles quickly for a speedy recovery. It should contain good carbs and protein for the best results. It can be a protein shake and fresh fruit, a black bean burrito, or a tempeh sandwich with fresh veggies.

5. Don’t be caught hungry. As you may not know how long you’ll be in the water, always have some snacks that keep with you – nuts, seeds and dried fruit, oat bars or oat/wholemeal biscuits, chocolate-covered rice cakes, or peanut butter and fresh fruit.


Sample Meal Plan: You’re definitely an Endurance Athlete so eat up!

Inspiration: Tia Blanco, Kelly Slater, John John Florence, Alana Blanchard, Jack Freestone, Nikki van Dijk

Tia Blanco, international surfing champion: “I did a lot of research about diet and saw what they did to animals on a documentary called, ‘Behind Glass Walls’. I also read ‘The China Study’ and watched ‘Forks Over Knives’. What I found was pretty horrific and informative at the same time. I knew from that point on I was going to switch to a vegan diet.”


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