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  • Writer's pictureSurf Getaways

Nutrition tips for female surfers

Nutrition plays a crucial role in the performance and overall well-being of surfers, and female surfers are no exception. Proper nutrition can help you recover faster from training, improve your endurance and strength, and fuel your body for a day on the waves. In this blog, we'll provide some essential nutrition tips for female surfers to help you make the most of your time in the water.


nutrition for surfers

Hydrate, Hydrate, Hydrate

Surfing is a physically demanding activity, and it's essential to stay hydrated before, during and after your surf sessions. Dehydration can lead to fatigue, cramps, and reduced performance, so make sure you drink plenty of water before and after your sessions. Make sure you bring a water bottle with you to the beach and electrolyte-rich sports drinks can also be a good option to replenish lost fluids and minerals.


Fuel Up with Carbohydrates

Carbohydrates are the body's main source of fuel and are essential for providing energy during surf sessions. Make sure to include plenty of carbohydrates in your diet in the form of whole grains, fruits, and vegetables. You can also opt for carb-rich snacks like granola bars, bananas, or rice cakes to fuel up before your sessions.


Get Your Protein Fix

Protein is essential for repairing and building muscle, and female surfers need plenty of it to maintain their strength and endurance. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, and plant-based options like beans, lentils, and tofu.


Don't Skimp on Fats

Fats are an important source of energy, and they play a crucial role in hormone production and overall health. Make sure to include healthy fats in your diet like nuts, seeds, avocados, and olive oil. However, limit your intake of unhealthy fats like trans and saturated fats found in fried foods and processed snacks.


Eat a Well-Balanced Meal Before Surfing

Eating a well-balanced meal before surfing is crucial to ensure that you have enough energy to last the whole session. A meal high in carbohydrates and protein, such as a sandwich with whole grain bread, turkey, and avocado, can provide the fuel and energy you need. Avoid heavy or fatty meals that can lead to indigestion or nausea while surfing.


Snack on Healthy Foods After Surfing

After surfing, your body needs to replenish its glycogen stores and repair muscle tissue. A snack high in carbohydrates and protein, such as a fruit smoothie with almond milk and protein powder, can help you recover and refuel.


Limit Processed Foods and Sugar

Processed foods and sugar are high in calories and low in nutrients, and they can lead to weight gain, energy crashes, and reduced performance. Limit your intake of junk foods and opt for whole, nutrient-dense foods instead.


Proper nutrition is essential for female surfers to perform at their best and stay healthy. By following these nutrition tips, you can ensure that you have the energy and fuel you need to tackle the waves and enjoy your sessions to the fullest. Remember, nutrition is an ongoing process, and it's important to stay mindful of what you eat and drink and make healthy choices to support your surfing goals.


If you need help reaching your surfing goals, or even motivation to get back on your board after a bit of a break make sure you check out our surfing activities and adventure surf travel.

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