a healthy nutrition and hydration plan

Taking care of your self by means of sports activities diet is simply as essential to being surfer as another issue.

Water sports activities fans, typically, want a lot of stamina to maintain up, and it is essential to know what your physique wants.

Being an athlete requires good diet to maintain your vitality ranges optimum – particularly when coaching and performing in a contest.

The following information options wholesome meals recipes for breakfast, lunch, and dinner and concepts and tricks to hold browsing all day and wholesome all week.

What to Drink: Fluid Intake

Drinking water is a vital facet of bodily health, and no part on diet can be full with out an honorable point out.

When you are dehydrated, you do not carry out properly – you get drained quicker, and the chance of warmth stroke will increase.

So how a lot fluid is sufficient?


Here’s a fundamental water consumption guideline. It varies from surfer to surfer:

4 hours earlier than coaching: drink 300-500 ml of water;
2 hours earlier than coaching: drink 150-350 ml of water;
20 minutes whereas coaching: drink 130-250 ml of water;
If you prepare once more inside 12 hours: drink at the very least 1.5 liters of water;

Adding sodium to meals or fluids may also help you keep fluid and preserve plasma electrolyte steadiness.

That’s not laborious, proper? As you possibly can see, it would not take a lot.

So how are you aware you probably have had sufficient? Here’s a easy manner of monitoring your hydration ranges – verify your urine:

If your pee is light-colored, you are well-hydrated;
If you possibly can solely squeeze out a bit, and it is darkish shade – drink up;

Are you browsing within the warmth? This in all probability applies to 80 % of surfers, however you’ll dehydrate quicker in case you’re not used to it.

If you’ll a contest in a temperature you are not used to, acclimatize your self earlier than competing:

Train in an analogous setting earlier than competing;
Go to the location at the very least per week earlier than sport day and apply;

Easy entry to water may even improve consumption:

Keep fluids shut and accessible;
Keep water chilled;
Add a bit taste;
Sodium can improve style and encourage the will to drink;

Are you uninterested in consuming water? Make your personal sports activities drink. You can shortly make a fluid substitute drink by mixing:

500 ml of unsweetened orange juice;
500 ml of water;
1.25-1.75 ml of salt;


Smoothies are in all probability one of the simplest ways to get all of the vitamins your physique wants earlier than and after bodily train or coaching.

The advantages embody:

Quickly and simply digestible, which means quick vitality and fast restoration;
Do not should be damaged down, like stable meals;
Simple and handy;
Easily consumable even in case you’re not hungry;
One smoothie can comprise all of the important vitamins your physique wants for coaching, earlier than and/or after;

The greatest smoothies might be fluid blends which are:

High in carbs;
Moderate in protein;
Low in fats and fiber;
Have only a sprint of electrolytes (sodium and potassium);

Smoothies: they contain all the essential nutrients your body needs for training, before and after | Photo: Anthony Shkraba/Creative Commons

Here’s an excellent simple smoothie recipe:

One 355 ml can of frozen orange juice (not thawed);
Two 355 ml cans of 1 % milk or skim milk (use empty juice can for measuring);
One pinch of salt;

Blend every little thing in a blender, and it will make 4 servings.


The results of caffeine are nonetheless not fully understood. However, consensus says that the advantages of caffeine are:

Stimulation of the central nervous system;
Reduces perceived effort of train;
Enhances muscle fiber contraction;

If taken an hour earlier than train, only a small quantity of caffeine (70-150 mg) can improve response time, focus, and application and enhance efficiency for each endurance and brief, high-intensity actions.

Several drinks containing caffeine. Drip espresso, brewed espresso, instant coffee, espresso, brewed tea, cola, and many others., are examples.

Other good and pure sources of caffeine are:

Guarana seeds;
Kola nut;
Yerba mate;

Coffee: if taken an hour before exercise, it can enhance reaction time, concentration, and alertness and improve performance | Photo: Pixabay/Creative Commons

The attainable hostile unwanted effects of caffeine are as follows:

Inability to focus;
Gastrointestinal misery;

You are at all times the very best decide of your physique and your consolation consumption ranges.

Caffeine takes time to work by means of your system. Take it sparingly and in small doses. Give it about 30 to 60 for results earlier than having extra.

What to Eat: Dietary Intake

Know which to meals to ingest earlier than, throughout, and after browsing.


Contrary to in style perception, carbs are good for you, and you will want them when coaching and performing.

Carbohydrates are saved in your muscle tissues – the place you want the vitality – so you possibly can go more durable, longer.

People usually get confused about carbohydrates.

Some should not so good, resembling easy carbs present in a lot of processed meals, after which there are the nice ones, those you want, present in complete grains, fruits, greens, and yogurt.

The different false impression is what number of carbs to devour, which varieties, and when.

Because browsing is such an endurance watersport, loading up on carbs whereas using waves for lengthy durations of time will considerably improve your efficiency.

It’s nice to load up whereas coaching.

Come competitors day, although, and it’s higher to lower the proportion of carbohydrates from fiber and follow lighter, simply absorbed ones like fruits and veggies.

Due to the character of competitions, with all of the stop-and-go actions, in case you load up with an excessive amount of protein and fiber, it’s possible you’ll end up feeling bloated and heavy.

Too many carbs, like something, after all, shouldn’t be good. It’s greatest to load up 1-4 days whereas coaching earlier than a contest.

Otherwise, you will simply be placing on further weight that is not going wherever in case you’re not coaching.

Pasta: a good source of good carbohydrates | Photo: Klaus Nielsen/Creative Commons

Here are a couple of examples of sources of excellent carbohydrates:

1 giant bagel = 60 g
1 small banana = 15 g
1 cup/250 ml cooked pasta = 30 g
¾ cup/175 ml cooked oatmeal = 15 g
1 cup/250 ml flaky unsweetened cereal = 30 g
1 cup/250 ml cooked rice = 45 g
1 medium potato = 30 g
1 cup/250 ml milk = 15 g
1 cup/250 ml cooked corn = 30 g
1 cup/250 ml fruit yogurt = 30-40 g
2 cups/500 ml sport drink = 30 g

Now, memorize the next ideas:

Your physique wants carbs to burn for vitality, otherwise you’ll get drained quick;
Load up 1-4 days whereas coaching earlier than a contest, so you have got heaps saved;
Come sport day, follow lighter meals, so you do not really feel heavy or bloated;
Don’t load up on carbs once you’re not coaching – it’s good to burn off these consumed carbs, otherwise you’ll placed on further weight;


Chances are, in case you’re consuming sufficient amount from all kinds of meals sources, you might be getting sufficient minerals.

Minerals are additionally uber essential for sports activities diet and vitality.

So in case you’re undecided in case you’re getting sufficient or in case you’re feeling drained or exhausted, this is a listing of wonderful mineral sources:

Iron: inexperienced leafy greens, beans, tofu, cabbage, millet;
Calcium: almonds, soya milk, broccoli, spinach, watercress;
Zinc: lentils, complete grains, sesame seeds, pumpkin seeds;
Iodine: asparagus, kelp;
Magnesium: soya beans, avocado, bananas, apples, nuts;
Selenium, phosphorous and potassium: strawberries, tomatoes, chickpeas, and yeast extract;

Competition Day

Are you coming into a surf contest? Prior to competing, typically permit:

3-4 hours to partially digest a giant meal;
2-3 hours for a moderate-sized meal;
Less than 2 hours for a pre-event snack;

Where it involves hydration, keep in mind the next:

Drink 500 ml of fluid 2 hours earlier than your occasion;
Drink 250-500 ml 45 to half-hour earlier than your occasion;
Drink 150-350 ml each 15 to twenty minutes throughout your occasion;

Competitive surfing: a pre-heat nutrition and hydration plan will balance the body's energy needs | Photo: Dunbar/WSL

Less than 90 minutes between occasions or heats, select principally carbohydrates with ample fluids.

For instance, water, sports activities drinks, sports activities diet bars, fruit, unsweetened juices, bagels, low-fat muffins, cereal bars, granola bars, path combine, fruit leather-based, or nuts.

If you’ve got received greater than 90 minutes between occasions or heats, have a mini-meal with ample fluids like water, juice, or milk.

For occasion, a half-to-full sandwich, peanut butter and crackers, or low-fat muffin and cheese.

Recovery Mode

Spend vitality to get vitality – very true.

But it’s good to re-pay that spent vitality again to your physique, and the physique is not a really affected person mortgage shark.

The sooner you replenish with the proper vitamins, the higher your physique will reply and recuperate.

Exercise is difficult on the physique, and inside simply two hours, you might have used up all saved carbohydrate vitality, begin breaking down varied muscle and pink blood cells and misplaced over two liters of water (sweat).

The physique’s cells are most receptive to re-nourishment within the first half-hour after intense exercise – that is stage 1. Within 1-2 hours after, it’s thought of stage 2.

There are 4 foremost vitamins vital for these important restoration phases:

Antioxidants (particularly nutritional vitamins C and E, and beta-carotene);

So, what’s instance of a post-exercise, sports activities diet restoration meal plan?

Stage 1

For stage 1, inside half-hour after train, your physique will want:

Banana, yogurt, or juice;
Peanut butter sandwich, strawberries, milk, or juice;
Flavored milk, granola bar, apple, and water;
Sports drink, cheese strings, grapes, juice, or water;
Low-fat muffin or bagel, home made smoothie (mix milk, yogurt, fruit, juice, and ice);
Protein bar, orange, pretzels, and juice or water;
Meal substitute drink, carbohydrate sports activities bar, apple, or water;

Stage 2

For stage 2, 1-2 hours after train, your physique ought to get:

Meat or cheese sandwich loaded with veggies and milk or juice;
Chicken and vegetable stir-fry with brown rice, and milk, juice, or water;
Whole wheat pasta with meatballs, vegetable salad, and milk, juice, or water;
Grilled salmon, quinoa or complete wheat couscous, uncooked veggies with gentle dip, and milk, juice, or water;
Bowl of cereal with yogurt or milk, recent fruit, and water or juice;
Scrambled eggs with cheese and diced peppers, complete wheat bagel, and milk, juice, or water;
Lentil soup, complete wheat bun, Greek yogurt/common yogurt, fruit salad, and water, soy beverage, or milk;
Pasta salad tossed with chopped greens, canned tuna or hen breast, and milk, juice, or water;
Cottage cheese or Greek yogurt, fruit salad, low-fat muffin, and milk, juice, or water;

Fruits: they help maintain a stronger immune system and prevent cell damage | Photo: Lisa/Creative Commons

An Everyday Diet Plan

While you are out of the water, it is also important to have wholesome eat and drink habits.

Fruits and Veggies

We’ve all been advised to eat our veggies and that they are good for us.

But in case you want extra examples, listed below are three further good causes fruits and veggies are nice for sports activities diet:

Fruit and veggies assist preserve a stronger immune system;
Fruit and veggies stop cell harm;
Fruit and veggies present lasting vitality;

Remember that it’s particularly essential to get sufficient fruit, together with superfruits, and veggie vitamins when coaching, competing or touring due to the additional stress put in your physique.

The Reds

Contain vitamins resembling nutritional vitamins A and C.

Vegetables like tomatoes additionally comprise lycopene, which is likely one of the phytonutrients answerable for the colour pink.

Vitamins A and C are important for constructing robust bones.

Go for tomatoes, pink bell peppers, beets, radishes, pink onions, pink/purple cabbage, and many others.

The Greens

Contain lutein, zeaxanthin, folate, Vitamin A, and potassium.

Lutein, zeaxanthin and Vitamin A assist defend the eyes and promote good imaginative and prescient. Potassium performs a vital function in muscle contraction.

Go for darkish leafy greens resembling romaine lettuce, spinach, swiss chard, arugula, broccoli, asparagus, inexperienced beans, Brussels sprouts, inexperienced peppers, and many others.

The Oranges

Contain potassium and are wealthy in carotenoids resembling beta-carotene. Beta-carotene is transformed into Vitamin A within the physique and helps help immune operate.

Go for carrots, pumpkin, orange-colored squash, candy potatoes, and many others.

The Purples

Contain vitamins like anthocyanins which can have antioxidant properties that help coronary heart, eye, and mind well being.

Go for eggplant, purple potatoes, purple cabbage, and many others.

The Whites

Contain allicin and indoles, which have antioxidant properties.

Go for onions, garlic, potatoes, cauliflower, mushrooms, turnips, parsnips, artichokes, and many others.

Grilled salmon: a good source of healthy unsaturated fats | Photo: Malidate Van/Creative Commons


Are you getting sufficient good fats? The proper sort of fats is nice, however solely sure fat are.

Not sufficient fats within the food plan might compromise development and maturation and negatively have an effect on well being, together with hair, pores and skin, and bones.

Fats are good for:

Providing vitality;
Transporting and absorbing nutritional vitamins (A, D, E, Ok);
Protecting organs and cells;
Creating particular hormones;

Sources of Fat

Polyunsaturated fat, particularly when together with Omega-6, are important. These are present in such meals as:

Nuts and seeds;
Sunflower, safflower, and corn oils;
Fish and fish oil;

Monounsaturated fat are additionally excellent, however carefully:

Olive and canola oil;
>Peanuts and peanut butter;

Saturated fat are okay, however in small, much less frequent parts:

Dairy and meat;
Hydrogenated oils;

Trans fat are the unhealthy fat. Your physique cannot take up or break them down. Stay away from them. They might be primarily present in processed meals.

Food Storage

Foods lose their vitamins from extreme publicity to air, daylight, water, and warmth.

The following ideas may also help hold your meals nutrient-rich:

Store greens and fruits individually in air-tight containers within the fridge;
Ripen fruits in a paper bag (with an apple or banana) in a cabinet – not out within the daylight;
Quickly wash produce simply earlier than consumption;
Eat greens uncooked or steamed;
Avoid boiling greens;
Microwave greens with minimal added water;
Cover leftover/uneaten cooked greens with air-tight wrapping;
Cover minimize fruits with air-tight wrapping;

Food storage: keep nutrients in a cool and dry place | Photo: Polina Tankilevitch/Creative Commons

Eat Well And Save Money

Do you wish to eat wholesome with out spending an excessive amount of cash?

We all have causes to save lots of a couple of pennies right here and there – we’re college students, mother and father, we’re chasing our goals, want to purchase a brand new board, journey to a contest, and many others.

Here are a couple of concepts that will help you get away from the mac ‘n’ cheese food plan and get the vitamins you actually need:

Bring your personal reusable water bottle;
Use coupons;
Buy in bulk – freeze the extras;
Cook in bulk – freeze the extras;
Buy canned or frozen meals;
Don’t purchase pre-packaged/comfort meals;
Buy solely recent meals you possibly can eat earlier than they go unhealthy;
Make your personal snacks;
Pre-pack your personal lunches – spend money on reusable storage containers;

Things to Avoid

The greatest option to curb junk-food cravings is to maintain wholesome, fast, and engaging snacks helpful, resembling dried fruits, nuts, popcorn, or toasted salty beans – they are surely delish.

And you too can have precise good treats like frozen yogurt or pure darkish chocolate.

Of course, there’s one other applicable saying you might have heard – every little thing carefully.

Nevertheless, at any time when attainable, attempt to keep away from or cut back the consumption of alcoholic drinks, processed meals, and extreme caffeine.


We all prefer to drink a couple of beers or glasses of wine at times, particularly after a giant occasion or massive win.

Just do not do it earlier than competing, as it’s going to most actually have an effect on your bodily and psychological efficiency.

The adverse results of alcohol efficiency are as follows:

Reduces efficiency potential by as much as 11 % in elite athletes and maybe by as a lot as 15-30 % in highschool athletes;
Impairs the athlete’s response time for as much as 12 hours after consumption;
Delays train restoration – alcohol impairs blood glucose for as much as 36 hours, affecting vitality manufacturing and optimum bodily/psychological efficiency;
Decreases protein synthesis for the restore of muscle tissue throughout post-exercise/restoration;
Reduces Human Growth Hormone (HGH) launch as much as 70 % in the course of the sleeping hours when (regular) launch is at peak ranges – negating the power to construct/preserve muscle mass effectively;
Dramatically will increase the discharge of the stress hormone cortisol – negating the coaching impact;
Depresses the immune system – statistics present athletes who drink get sick extra usually;
Drinkers are twice as more likely to turn into injured as non-drinkers;
Heavy consuming leads to projected losses of as much as 14 days of coaching impact;

Do you continue to need that drink? Sure. Just be sensible about it:

Do drink a lot of water between drinks and after – hangovers are principally as a consequence of dehydration;
Don’t drink “doubles”;
Don’t overdo it;
Don’t drink earlier than coaching or competing;

Beer: drinking too much alcohol affects your physical and mental performance | Photo: Kindel Media/Creative Commons

Processed Foods, Convenient Dinners, Sugars, Candies and Pastries

Again with the tasty, simple stuff – it is simply not good for you. It’s plain and easy.

There is nothing helpful for you in these meals, and definitely not something that may give you respectable sports activities diet for coaching or competing.

Sure it is fast, simple, and yummy, however you might be doing your self extra hurt than good – only for a fast repair.

Here are a couple of the reason why processed meals and sugars should not wholesome:

Your physique cannot metabolize the elements correctly, which results in weight achieve, sluggish psychological and bodily reactions, and temper swings;
It could appear low-cost on the time, however usually it’s costlier;
There are little or no, if any, vitamins within the elements;
You will really feel drained and hungry quickly after;
Often the packaging is extreme, non-degradable waste;


As talked about above, the consequences of caffeine are nonetheless debatable.

Small doses might be helpful, however all people has totally different reactions to it, and most of the people expertise adverse results from consuming an excessive amount of.

You are your physique’s greatest decide – consider your consolation consumption ranges.

Caffeine takes time to work by means of your system.

Take it sparingly and in small doses, and provides it about 30-60 minutes for results earlier than having extra.


It’s by no means good to take a lot of energy shake mixes and dietary supplements.

If you possibly can’t learn the elements, steer clear of them. Make positive your meals and diet are as pure as attainable.

Supplements make you’re feeling nice and can get you addicted.

They present vitality that lasts all day, retaining you sharp and alive and able to tackle the world.

But they don’t seem to be low-cost and infrequently state in plain English what the elements and their sources are.

Stay pure. Eat and drink what Nature provides you.

Words by Nicole Rigler | Skimboarder

Recommended For You

About the Author: Adrian

Leave a Reply