Pre and Post Surf Meals

Surfing is an intense workout and if you want to perform at your best you need to fuel your body properly. Knowing what you eat before and after you surf is just as important as your performance in the water or the type of board you choose.

Your body is the main component you are relying on, so treat it with respect and make a commitment to wise nutrition choices.


When doing any exercises your body uses energy from carbohydrates and fat. For surfing carbohydrates are your main source of energy. As your body cannot store a lot of carbs you need to make sure you stack up on carbs before and after your surf. Protein is also important to maintain and repair muscles, so make sure you fuel up on protein especially after your surf session.


The body needs time to break the food into energy so it is wise to eat at least 90 minutes before your workout. Look out for food with a low GI (glycemic) index. This means the carbs will break down more slowly, giving you energy for longer.
Your pre-surf meal should include one of the following:

  • most fruits and vegetables
  • grainy breads
  • pasta
  • rice
  • cereal
  • milk
  • fish
  • eggs
  • nuts
  • sweet potatoes
  • low-fat yoghurt


It is important to replenish the tank immediately after your workout. Aim for a post-surf meal 30-60 minutes after your surf and focus on proteins to help your muscles recover and carbs to replenish energy stores. Carbs should ideally be high GI.

Your post-surf meal should include one of the following:

  • lean meat
  • organic poultry
  • sustainable seafood
  • almonds
  • eggs
  • Pancakes & waffles
  • kidney beans
  • sunflower seeds
  • vegetables
  • whey protein powder
  • baked potatoes

If you surf for long hours it is always wise to do some healthy snacking between meals. Fresh or dried fruit, energy bars, nuts, sport drinks or juices, protein shakes or dark chocolate are always good to have in between sessions. Also do not forget to drink plenty of water before and after your surf.

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