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What is a Surfers Diet?

On 11 April 2023

Surfers Diet

Surfers need to eat foods high in vitamins and minerals, including water. These nutrients help hydrate the body, ensure proper muscle growth and build energy.

Carbohydrates are an important part of any surfer’s diet as they provide the body with a steady energy supply for surfing sessions. They should be source from whole grains like bread slices, pasta plates and quinoa.


Surfing is a physical activity that requires high energy levels and a diet that supports the demands of paddling in the water. The right balance of carbohydrates, fats, and protein is necessary to fuel your body properly so you can continue surfing for hours.

The carbohydrate portion of your diet should provide between 70 per cent to 80 per cent of your daily calories. This can be achieved by eating a wide variety of whole grains, fruit and vegetables.

Carbohydrates are a vital energy source and help you stay focused when paddling in the water. They’re also essential for muscle maintenance and preservation, meaning you’ll be able to ride longer and harder without feeling tired.

To ensure you have sufficient carbohydrates before surfing, eat a meal with a low glycemic index up to four hours before your session. This will slow down the release of carbohydrates so they don’t spike your blood sugar level and deliver more sustained energy for your session.


When it comes to surfing, protein is a vital component. Whether you are a beginner or a pro, your body must receive the nutrients needed to build muscle and recover properly.

It is also important that your diet contains all the amino acids your body requires for optimal function and growth. You must include lean meats (like chicken and fish) or dairy products, legumes, beans, nuts and seeds in your diet.

Depending on your training needs and competition schedule, you may need to consume more or less protein than a non-sporting person. If you are a beginner, stick to the minimum requirements of 0.8-1.2 grams of protein per kilogram of body weight daily.

Carbohydrates are another crucial part of a surfer’s diet. They should be consumed 2-4 hours before training to provide energy for the session. Wholegrain carbohydrates such as slices of bread, cereals and quinoa are best as they are more slowly digested and absorbed by the body.


One of the most important things a surfer can do to stay healthy is to eat enough fats. These can be in the form of nuts, seeds, avocados, fatty fish or olive oil.

It’s also a good idea to consume lots of fruits and vegetables, as they’re packed with nutrients that help the body to function efficiently. Green, leafy vegetables like spinach, kale and broccoli are great sources of vitamins and minerals that a surfer needs to stay strong in the water.

Protein is another important part of a surfer’s diet as it’s essential to help the body repair damaged muscle tissue after a long session in the water. It can find in lean meats like chicken, fish or beans. This can be combine with carbs and veggies to help you wake up feeling strong and refuelled for the next session.


A surfers diet should be based on whole foods, not junk food. It should include fruits and vegetables (such as spinach, kale and broccoli), berries and bananas to give your body all the necessary vitamins and nutrients.

Eating a large meal a few hours before surfing can help you stay alert and energized during your session. Ensure you eat until your stomach is full but not overfull so you don’t feel bloated or sluggish.

Plenty of water before and after your session can also help you stay hydrated, especially in hot weather. This is essential to prevent dehydration and fatigue, as well as to improve your performance.

Post-surf meals are also important to ensure your body recovers quickly. These meals should be high in carbs and protein and have a low GI index, so they replenish your energy stores and glucose levels quickly.