What Is a Typical Meal Plan for a Day of Surfing?

Ironically, many people associate surfing with unhealthy eating habits such as beer drinking and eating fast food. Regardless of the stereotype, surfing is one of the most physically demanding sports out there. It may appear easy, but it requires a lot of endurance, strength and training. So to build up muscle and improve riding those waves, it is very important to maintain a healthy diet.

  1. Eating Healthy

    • An average man burns around 200 calories an hour surfing, and the FDA recommends that the average person consume 1,800 to 2,200 calories per day. So your diet should be consistent with how long you are planning on surfing. Maintaining a balanced diet of carbohydrates, protein and fats will give you the proper energy you need to get through your surf session and build muscles for paddling out. Paddling is the most strenuous part of pro surfing, champ Kelly Slater told Men's Health. He told Space Coast Medicine & Healthy Living, "I eat mostly raw natural foods, and don't mix proteins and carbs if you can help it. Maple syrup for my sugars usually, and lots of tea and hot water to flush my system out in the mornings."
      Surfers should stay away from saturated fats that are found in fast foods. To keep on top of those waves, eat foods high in protein and low in fat such as fish, nuts, soy and tofu. Foods rich in complex carbohydrates such as wheat bread, Kashi cereal, and brown rice are also great to eat because they are high in fiber. Since you will be sweating off a lot of vitamins and nutrients in the sun and surf, fruits and vegetables are extremely important.

    Before, During and After

    • Before you surf, eat a high-energy meal, which can consist of oatmeal; whole grain toast, bagel or muffin with butter; blueberries and yogurt; Kashi cereal with soy milk and banana; eggs with vegetables; or a protein smoothie.

      Smoothies are a great option for surfers because you can get all the essential elements you need by adding protein powder to a fruit and soy shake.
      To make a smoothie you will need your favorite fruit, vanilla soy milk, ice and a protein mix that you can pick up at any health, vitamin or bodybuilding store.

      During your surf session, don't forget to take a water and snack break. Great snacks for surfers are fresh fruits; trail mix; energy bars; slices of carrots, celery or peppers; humus and whole wheat pita; or dried fruit.

      After you surf, you should eat a meal high in protein such as grilled chicken; fish; beans and rice; or rice, tofu and steamed vegetables.