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Food for surfing

Food for surfing - Tropical Brazil Açaí

Australia is famously a homeland for surfers all around the world. Surfing is a huge part of Australian culture and its beaches by the south coast are considered to be among the best for the sport, where many international surfing tournaments are held with over 420,000 participants every year. No need to say that the surfing lifestyle is part of Australia, and the sport requires balance and endurance, even on an amateur level. Surfers need energy to endure long hours under the sun and eating the right food for surfing is fundamental to maintaining a great performance at sea. To know more about how to maximise your potential on surfing through food, just keep reading what we got for you.

Table of Contents

Should you eat before or after surfing?

For any physical activity, a well balanced everyday diet is always recommended and will definitely make a big difference on your physical performance. When talking about food for surfing, it is crucial to fuel your body and the time you eat is very important for you to make the best out of your meal.

If you’re eating right before surfing (15-30 minutes before) it is a good idea to eat foods that will be easily processed by your body as a snack, and leave the foods that will take longer to digest for a few hours before or right after your surfing session.

Fruits like bananas and apples are great pre-surf snacks as they will quickly raise your blood sugar levels and give you that extra energy without the sensation of heaviness in your body.

Açaí is also one of the best energy boosters you can find and it’s already part of Brazilian and Australian surfing culture. Rich in antioxidants, fibre and omega-3 fatty acids, Açaí helps with muscle performance and is also a great source of energy. 

Combining Açaí with wholegrain carbohydrates such as granola, cereals and breads will provide you energy for longer periods of time, as they contain additional fibre and take longer to be digested and absorbed by the body. With that in mind, it’s a good idea to eat these foods 2-4 hours before surfing and give your body some time to absorb it.

Carbs are essential for energy burn, without it, your body gets tired fast. Eating loads of carbs a few days before a competition is a great way to store it. And come the day of the tournament, you can stick to lighter foods so you don’t feel bloated.

yang guy eating acai bowl

Eating right after surfing will fasten your recovery after your body has spent a great amount of energy and your muscles have strained during the activity. You can start with a protein snack before going for a whole meal. Staying hydrated is just as important as eating well, and that should be the first thing you do after a few hours in the sea: drink a big glass of water.

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What to eat after surfing?

After a surfing session, surfers should aim for a quick recovery meal and to refuel all the energy used as efficiently as possible. A meal rich in protein and carbohydrates is ideal to stimulate muscle tissue growth. Vegetables and healthy fats are also recommended.

The four essential nutrients necessary for body recovery are:

  • Carbohydrates
  • Fluid/sodium
  • Protein
  • Antioxidants

Here are some examples of food you should consider eating after surfing:

  • Açaí bowls or smoothies: Açaí is a superfruit and is great for before and after exercising and will give you back the carbs you lost during your time in the water. Rich in antioxidants, it improves your cholesterol levels, a must-have on any athlete’s diet. Bananas, strawberries, avocados will add vitamins and amino acids to your shake, helping with protein absorption. Adding cereals and oatmeal will help clean your body and regulate digestion. It has become a favourite food for surfing among athletes as an energy booster and as an after-practice refuelling shake. It’s also perfect for hot sunny days.
acai bowl
  • Rice with beans and chicken: Carbohydrates are the preferred food for after any sports activity. They help to replenish glycogen stores and reduce protein breakdown. Adding protein to this meal will help to repair and rebuild any muscle tissue that has been broken down during your session. Beans are a great source of protein and also contain fibre and vitamins. Chicken is a lean protein source that is also low in fat. Adding vegetables to this meal will increase the antioxidant content and help to reduce inflammation. 
  • Salad with salmon: Salmon is a great source of protein and is also rich in omega-3 fatty acids. Adding vegetables to your salad will increase the antioxidant content and help to reduce inflammation. Adding a carbohydrate such as quinoa or rice will help to replenish glycogen stores
wave surf

Does surfing give you a good body?

Surfing is a sport that engages all muscle groups. Just standing up on the board requires the use of your triceps, biceps, quads, glutes and lower back. Keeping your balance engages almost all the muscles in your body and gradually makes you more flexible. So surfing is considered to be a “complete sport’’ and will definitely shape your body into an athletic form, if done regularly with the right diet. Adding the proper food for surfing to your lifestyle is what separates pros from amateurs. 

While you can say that surfing “gives” you a good body, you also need to be in shape to maintain a good performance in the water. Practising cardio regularly is recommended if you want to boost your energy and keep your body from getting tired easily. Stretching is also an important part of surfing, as it prevents injuries and improves performance. Surfers should always stretch before and after getting in the water.

Does surfing burn belly fat?

An average surfer burns around 400 calories an hour during surfing, so at the same time you’re building muscle, you’re also burning fat. Remember that muscle is heavier than fat, so getting slim might not mean exactly losing that much weight, but getting rid of excess fat in your body while replacing it with healthy muscles.

surfers resting

What is the surfer’s preferred food?

Surfing is a lifestyle. It makes you want to stay healthy and being healthy makes you a better surfer, so it’s natural that surfers tend to consume natural and refreshing food after hours under the sun. A frozen Açaí smoothie is a very popular choice from surfers all over Brazil and in Australia as it slowly “cleans” your body from free radicals, promoting good health and energy. Currently available in all Australian states, our Açaí comes in a 10kg, 7kg, 3,6kg, 1,7kg and 595g bucket. There are also grab and go options with banana and strawberry flavours. Wholesale Buyers receive 10% off on the first purchase.

Attention: we have special prices for B2B. If you are a restaurant, café, gym or supermarket, register as B2B to see our prices.

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If you live outside New South Wales, you also can purchase our Açaí and Frozen Fruit products directly from our partners:

BRAH Superfood: Home – BRAH Superfood

King’s Açaí: Products – Kings Acai – Proud to Supply the Best

Braussie: Braussie Healthy Food

Tailored Imports: Food Action

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