SURF NUTRITION FOR EVERYONE
One
of the best decisions any athlete can make is a commitment to make wise
nutrition choices. Sports nutrition isn’t just a fancy college course
for jocks anymore. Like any strenuous exercise, knowing what to eat
before and after surfing is just as important as your efforts in the
water. Knowing what your body needs will lay the groundwork for a good
session every time out.
Pre-Surf
Your
body will need energy to sustain a marathon session or to simply
function well enough to perform at a high level for an extended period
of time. Now is not the time to be scared of carbohydrates (or
calories), the body’s preferred
energy source. It is important to put some gas in your tank before you
slide into the water. The trick to proper surfing nutrition is to know
which foods to consume and which to avoid.
A Great Pre-Surf Meal For Surfers
One
important food characteristic is the time your body needs to break it
down into energy. Ninety (90) minutes before a workout of any kind, but
especially high energy ones like soccer or surfing, it is a good idea to
put down some food with a low glycemic index (GI). This
means the foods break down more slowly and will provide energy stores
over a longer time frame. This group of food includes most fruits and
vegetables (except potatoes & watermelon), grainy breads, pasta,
legumes, milk, and products extremely low in carbohydrates (fish, eggs,
some meats, nuts), brown rice. Medium GI foods include whole wheat
products, sweet potato, table sugar, and most white rices.
Geat pre-surf meals:
- Breakfast burrito with whole grain tortilla, eggs, ham, cheese, and black beans
- Whole grain Cheerios with milk and an apple
- Peanut Butter sandwich on whole wheat bread, glass of milk, and some mixed nuts.
Post-Surf
As
most of us know, the post surf meal is one to relish. Is there anything
like post surf hunger? None I know of. This is when it’s good for you
to eat proteins, to help your muscles recover, and carbs, to replenish
energy stores. Eating 30-60 minutes after exercise will provide the most
benefit due to an increased production of enzymes needed to store
energy and build muscle.
A Good Post-Surf Meal For Surfers
Foods
high on the GI index will quickly replenish energy stores after
surfing. These include corn chips, corn flakes, Rice Krispies, waffles,
potatoes, watermelon, croissants, white bread, doughnuts and straight
glucose. Although some items are good after exercise, for a
healthy lifestyle it is best to follow a diet with low GI foods.
Nutritionists have tied repeated glycemic “spikes” to an increased risk
of diabetes, heart disease, and even cancer. Lesson learned: high GI is
acceptable after exercise, but not for lunch at the office.
Great post-surf meals:
- Turkey and cheese sandwich on white bread with some watermelon and corn chips
- Waffles with syrup, hash browns, and sausage links
- Baked potato, white rice, and chicken breast
Sports
nutrition is an important aspect to any athlete’s lifestyle. Surfers
are especially prone to poor nutrition due to early morning dawn
patrols, three hour sessions, and low budgets. Use the tips above to
keep yourself healthy, full of energy, and ready for that second
session.
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