What to eat after surfing is one of the most common questions I get asked as a nutritionist. What we eat after surfing makes a major difference in our energy levels, how fast we recover and how well we’ll surf the following day. With some simple planning, what you eat has the potential to set you up for the best surf session possible. What you eat after surfing not only supports your recovery but it also prepares you for the next surf. There’s nothing worse than having an amazing surf, only to have it be followed by a day of feeling sluggish and tired.
What to Eat After Surfing
To avoid that full body exhaustion we can feel after surfing it’s critical to refuel strategically. It goes without saying, it’s important to avoid inflammatory foods such as fast food, highly processed foods, and sugary drinks. These options will spike your blood sugar, and not create optimal conditions for the body to recover and build muscle. It’s fine to enjoy coffee, but don’t rely on it for true energy or recovery support.
Instead of focusing on quick simple carbohydrates go for whole food options – specifically complex carbohydrates and some protein. Whole grains, beans, fruits, vegetables and nuts are all great options.
When we surf we rely on stored muscle and liver glycogen for energy. We need to make sure to replenish those after surfing so that we don’t feel completely exhausted and so that we’ll have enough energy to surf again the next day. It’s also important to include some protein in that post surf meal to help with muscle repair and growth.
When to Eat After Surfing
To avoid a major crash in energy, make sure to eat at least a snack 20-30 minutes after you come out of the water. If you can manage a meal at that time, great, but if not just make sure to have something small waiting for you in the car or at home. We never want blood sugar or glycogen stores to dip too low. Eating soon after a surf helps with this, especially if you were out there for a while.
Meal & Snack Ideas for Surfers
Snacks
- Apple or banana with nut butter
- Raw veggies with hummus
- A small wrap
- Granola with fruit, plant milk and hemp seeds
- Homemade oatmeal cookies
- Raw nuts with raisins
Meals
- Nourish bowls
- Loaded salads with grains & beans
- Wraps, burritos, or quesadillas
More Resources
Check out this free Simple Meals for Surfers recipe bundle for your next meal inspiration.
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