Breaking Down the Surfers Diet

When it comes to performing in any sport, diet plays a huge role, and surfing is no exception. It’s important to properly fuel your body before engaging in rigorous activities, like surfing. Here are some staples that need to be part of every surfers diet.



It seems like everyone is talking about superfoods nowadays, and it’s for a good reason. Superfoods are an important part of everyone’s diet, but for surfers they need to be an even greater part. Superfoods are mostly plant-based foods loaded in micronutrients and vitamins (you know, that stuff that makes look and feel good). Some of the most popular superfoods are kale, berries, nuts, ginger, and turmeric. Superfoods can easily be incorporated into your daily diet through a morning shake. There are also many Superfoods powders out there that are loaded with superfoods. When using a powder, make sure you read the label and ingredients list to ensure that there are no artificial or additive ingredients in the powder.


Protein is essential for any surfer. Protein is an essential macronutrient for muscle-building. When it comes to protein, the cleaner the protein the better. Lean meats like chicken and fish provide the highest sources of protein. However, many vegetables and grains are also excellent sources of protein. As a surfer you may want to avoid heavy sources of protein like dairy and fatty meats. If you are looking to go the protein powder route to supplement your protein intake, opt for hemp or pea protein to avoid the heavy feeling that whey and dairy protein leave you with.


While this may seem simple and like a no-brainer, many people forget to drink enough water. Water is especially important for those looking to spend a lengthy amount of time on the water. Salt water can easily leave you dehydrated. Combine that with the sun and elevated temperatures, and you could easily set yourself up for a case of severe dehydration. Skip the sugary sodas and the sugary sports drinks, and opt for pure H2O. You with thank yourself while you are catching waves.

Whole Grains

Surfing requires a lot of endurance. Carbs are an important macronutrient that help provide you with the extended energy needed to endure long, strenuous surfing sessions. Not all carbs are created equal. You’ll want to avoid refined carbs like breads, pastas, cookies, and crackers. Instead chose whole grains like quinoa, brown rice, whole grain breads and pastas.


Fats are aren’t always a bad thing. Trans fats and saturated fats aren’t so healthy, but there are plenty of healthy fats out there. Avocados, olive oil, nuts, and eggs are just a few healthy fat options. Fat is another important macronutrient and helps with brain and heart health, as well as, provides another source for energy for those long days on the water.

Consuming the right foods is essential if you want to make the most of your time on the water Don’t let dehydration or fatigue due to lack of fuel keep you from hitting the waves.

Peter MelhadoComment