Pre-surf meal: eat what you need, not what you want | Photo: Shutterstock

It's a classic nutrition issue: the tide is perfect, the wind direction is rare, the groundswell is arriving, and the wetsuit is dry. You know you'll surf for three hours but don't know what to eat and drink to resist a long session.

If you're an accomplished intermediate surfer, you have probably lived it. You know you'll need energy, but you don't want to eat like a bodybuilder.

And a banana will not be enough.

If we don't eat before exercising, our blood sugar levels will decrease, and we will rapidly feel tired and lightheaded.

In other words, the waves will consume your fats and carbohydrates in half an hour, and your arms will be left with no paddle power.

Too much food in the stomach increases digestion time and reduces energy optimization.

Oh, the drama. Decisions, decisions. Don't worry, surfer. There's a way of combining fuel intake with a comfortable surf session.

Ideally, you should ingest food no less than 60 minutes before catching waves, even if it's just a short summer session in two-foot surf.

Your digestive system will not like it, and you will rapidly feel the symptoms - burps, flatulence, and dizziness.

Remember that "energy" means "calories," so play it safe.

Classic fruits, water, vegetables, nuts, and red fruits will always be a light and wise pick and will simultaneously provide all the ingredients you need before paddling out.

Proteins and carbs are everything you need before surfing.

Breakfast | The Surfers' Smoothie

The Surfers' Smoothie: your perfect surfing breakfast | Photo: Shutterstock

  • 1 cup of strawberries;
  • 1 cup of peeled and cut mango;
  • 1 cup of Greek yogurt;
  • 1 teaspoon of crushed mint;
  • 1 teaspoon of crushed almond;
  • 6 ice cubes;


Lunch | The Six-Foot Wave Wrap

The Six-Foot Wave Wrap: a complete lunch for surfers | Photo: Shutterstock

  • 8-inch spinach wrap;
  • Lettuce;
  • Tomato;
  • Parsley;
  • 1/2 tablespoon of extra-virgin olive oil;
  • 1/2 grilled chicken breast;
  • 1/2 tablespoon of low-fat mayonnaise;


Linner | The Power Surfing Yogurt

The Power Surfing Yogurt: the right 'linner' for a sunset surfing sessions | Photo: Shutterstock

  • 1 plain Greek yogurt;
  • 1/2 banana;
  • 2 tablespoons of dark chocolate curls;
  • 1 teaspoon of shredded coconut;
  • 1 teaspoon of sesame seeds;
  • 1 teaspoon of nuts;

If you're thirsty, drink water. And water only. It will keep you hydrated for a long time, combat cramps, and won't harm your digestive process.

Water is indeed a surfer's best friend.

Discover the best food and drinks for surfers.

Top Stories

The most successful competitive surfer of all time, Kelly Slater, rode what may have been the last heat of his 24-year professional career.

We can't choose our height, and 80 percent of it is genetic. But if you're into surfing, taller and shorter surfers feel noticeable differences in getting acquainted with boards, paddling for, and riding a wave.

Ryan Crosby is the new chief executive officer (CEO) of the World Surf League (WSL).

Big wave surfing is an industry with an industry.