Surfing requires pretty high levels of fitness and good general health in order to get the most out of the sport. You do get the anomalies who can fuel surfs on Big Mac’s and large Cokes and we’ve all been that grommet who’ll surf a 5 hour session on a bag of haribo, but as we get a little older, or maybe we just want to reach out optimum surfing performance levels, we have to take into consideration diet. As the old saying goes, you are what you eat.
A decent diet will see your surfing progress in the long-term, as well as your mental health as a result of your healthy habits. Like most intensive forms of exercise, the food you eat (or don’t eat) before can make or break your session affecting your energy levels and a decent post-surf meal is crucial for muscle repair, keeping blood sugar levels balanced and all round general recovery.
I’m no nutritionist, but my mate is, so I asked him for some scientific advice on this subject that seems to be a minefield of myths and fads. I also follow Slater on instagram who is the epitome of diet and health, and I know what my body responds well too after years of tinkering, so here are some of my top tips on how to eat healthily and get energized for surfing without breaking the bank.
Real food
I’m not a palaeo advocate but eating ‘real food’, the sort of stuff that humans had access to throughout evolution, just makes sense and surely it’s obvious that processed, unnatural foods with artificial chemicals are bad for you. However I am a fan of everything in moderation and I’m sure our bodies have evolved enough to withstand the odd treat.
Meat-free Mondays
I grew up a vegetarian and eat a diet lower in meat than most, yet am in good shape and have plenty of energy for surfing. The idea of having a meat-free day isn’t that big a deal to me, but I know a lot of people base each meal around the meat it consists of, but you really don’t need to do this and eating a lot of meat is hard on your digestive system, non-organic meat is full of penicillin and all sorts of other nasty stuff and processed meat is nutrition-less .
You can get the energy you need from a hearty veggie- and grain-based meal at least once per week and as meat is the priciest ingredient in most recipes, by going meatless on Monday you noticeably save some cash. Jamie Oliver brought my awareness to the meat-free campaign, which is very simple but effective, so give it a go by bulking out meals with pumpkin, chick peas, black beans, lentils and quinoa, all of these ingredients are tasty and great at absorbing flavours, you will be pleasantly surprised.
Go fresh and local
Go fresh and local when buying your fruit and veg, as they will in season, therefore cheaper, won’t have been flown from Brazil and will just simply be tastier. All the studies show that it’s better to buy organic when possible, but if you can’t afford this it’s better to buy non-organic fruits and vegetables than to skip them altogether.
Chill Out
If you’re finding this new veg heavy diet expensive and you really are strapped for cash, buy the veg that’s in the reduced aisle, separate it into portion sized food bags and whack it in the freezer. When heating the veg up, a short boil will do or even a steam as you don’t want to disintegrate it. Buying bananas, raspberries and blueberries in bulk then freezing are awesome for your morning smoothie.
Quit the quick fix
Please stop drinking energy drinks for that quick fix, they are full of chemicals and who knows what else. They also give you a big comedown after your initial burst of energy, so you’re much better off grabbing a banana.
Meal plan
I don’t stick to a meal plan religiously, but recently I have been eating the same breakfast and lunch out of convenience and it really has saved me heaps. Planning meals also saves on the cost of waste, whilst discouraging over-eating.
The most important meal of the day
Breakfast provides the body and brain with fuel after an overnight fast – that’s where the name comes from. Without breakfast you are running on empty, like trying to start the car with no petrol and trying to surf on empty is doable but you won’t last long.
If you’re doing a dawn patrol you’re going to want a quick snack as opposed to a hearty meal, but making sure you fuel up straight afterwards is crucial. I’m a big breakfast fan and believe that if you start your day with a decent breakfast it will create good eating habits that are easy to keep.
Go bananas
These things are amazing, Kelly Slater apparently eats like 7 a day to keep his energy up and mood elated. A banana just before a surf gives me enough energy to keep me going for ages and one post-surf helps keep my blood sugar levels normal. They are also packed with nutrients and antioxidants and even an organic bunch costs around £1.
Go nuts!
Nuts are full of good fats, protein and fibre which help boost energy, keep it stable and replenish energy after a surf (says my mate). Nuts and a banana after a surf, now you’re talking, or crush up a handful of mixed nuts and add them to you’re morning porridge and you’re onto a winner.
Overnight Oats
If you’re not into porridge, then try overnight oats, they were a revelation to me. Oats have good carbohydrates that are stored in the body as glycogen and provide fuel for our muscles and brain. So put 1/3 cup of oats in a bowl, add half a cup of almond (or chocolate almond) milk, give it a stir and put it in the fridge in the evening, then the following morning you have a delicious nutritious breakfast. If you add a banana, berries, cinnamon and some chia seeds then you’re pretty much Rob Machado.
Chia Seeds
Apparently The Aztects marched on 2 tbs of chia seeds every day, so they deserve their name as a super food, Kelly Slater also swears by them and we all know his credentials. These weird little seeds are packed with protein, fibre, omega-3 fatty acids, magnesium, potassium, iron and all sorts of other stuff that’s good for you and when left to soak in almond milk they not only make a create pudding type meal, but also swell up which can really fill you up. If you buy a big bag for around £10 it will keep you full for a long time and go a long way.
Smoothies
Another morning thing really unless you’re going to go for a full veggie smoothie, as you don’t want to take on too much sugar from fruit in the evenings as this can affect your blood sugar levels. Smoothies are an easy and cheap way to combine a lot of ingredients packed full of goodness. Keep the colours of ingredients the same or similar as this tends to work flavour-wise, add spices to give a bland smoothie some deliciousness and always use a plant-based milk product or water. Once you start smoothie’ing you’ll be amazed at how eating well can taste so good. Even an almond milk, peanut butter, banana and cinnamon smoothie is good for you and tastes like a dream!
Eggs
Oh Eggs I love you in every form. Eggs are one of the most nutritious foods on the planet, with the yolk being the most nutritious and healthiest part. Eggs have iron, zinc, and a lot of protein which helps build muscles, keep you full and helps maintain level blood sugar. They are cheap, can be the main part of a meal, and damn tasty. Boiled eggs with wilted spinach on a decent rye or soughdour toast literally takes me ten minutes to prepare and cook. Surely everyone has ten minutes in the morning?
Avocado
Avocados have gained celebrity status for their health benefits. If you’re looking for that big hearty post-surf breakfast / brunch, smash up your avocados up with some chilli flakes and lemon juice, spread on your soughdough, add your desired form of egg and season accordingly. I had this every morning for about two weeks and felt super human.
Water
If you’re feeling sluggish, it could be from dehydration, so grab a glass of preferably filtered water! Most of us don’t drink enough water, so grab yourself a BPA free bottle and top up regularly.
These are just a few healthy tips based on personal research. If anyone has anything to add, please do in the comment section below.