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10 nutrition tips for surfers

It makes sense to show your body the gratitude it deserves when surfing for long hours, which pushes your body to the limit. 

Here are 10 nutrition tips for surfers:

fruit salad

Healthy fruit salad   Photo by Sliceofchic

1 FRESH, DRIED OR TINNED FRUIT

Fruit basically means quick energy. It is full of natural sugars and it will boost your performance. Use fresh, dried fruit or tinned fruit before you go for a surf.

2 EAT REAL WHOLE FOODS

Real food grows and dies. It is not made in a factory or has an ingredient label. They are healthy and nutrient dense and will not make you feel sluggish or tired after eating them.

 

3 CONSUME HEALTHY FATS

Fat is an important nutrient but it can be confusing sometimes to know which fat is healthy and which is not. Avoid hydrogenated fats and trans-saturated fats. Healthy fats, such as nuts, peanut butter, avocado, ghee, olive and coconut oil, protect the heart and brain and help the body absorb nutrients and vitamins.

4 BALANCED MEALS

Do not eat a meal consisting of only carbs, protein, or fat. Have balanced meals consisting of the 3 macronutrients. Avoid eating the same thing every day. Try to eat seasonally and do not overeat certain foods.

healthy meal

Ocean food   Photo by Zackary1360

5 EAT SLOWLY

Sit down and relax when eating. Chew thoroughly and savour every bite. This way you will optimally digest your food and collect all nutrients.

6 GO ORGANIC

It is better to eat food close to their natural source as possible. Source your food from fresh farmers markets and small local grocers. If you can afford it buy organic when dealing with certain food like meat, eggs, dairy and certain fruits and vegetables.
The EWG has a list of the most contaminated and least pesticide contaminated fruits/vegetables. 

7 INVEST IN A GOOD BLENDER

If there is one investment that can really change your eating and drinking behaviour it will be a good blender. Healthy juices and smoothies are a great way to achieve your daily intake of healthy nutrients. Fresh juices in the morning and protein shakes after your surf are delicious and can be quickly made. 

8 DRINK LOTS OF WATER

Water is essential for your body. Drink at least around 10 glasses of water a day, Start with two glasses in the morning to help you cleanse your body from the diet the previous day. Try to drink two glasses of water 15 minutes before eating to aid digestion.

9 EAT LIGHTLY BUT FREQUENTLY

The body performs best with a steady stream of available nutrients. Eating every few hours keeps your blood sugar stable and improves mental concentration. It is better for digestion as well. 

10 EAT TILL SATISFIED, NOT FULL

If you are full at the end of a meal you have overdone it. Try smaller servings or use a smaller plate until you are satisfied. If you feel sluggish, nauseated or tired, try to eat slowly and chew your food thoroughly.

Featured image by Miriam