The surfer's diet: a healthy nutrition and hydration plan

16th May, 2024

In her article on SurferToday.com, Nicole Rigler, a dedicated skimboarder, provides an in-depth guide on the optimal diet and hydration strategies for surfers. Here’s a summary:

 

The Importance of Nutrition and Hydration for Surfers

Rigler emphasizes that maintaining proper nutrition and hydration is crucial for surfers, just as much as any other aspect of their training. She provides practical advice on what to drink and eat to sustain energy levels and improve performance.

 

 

Fluid Intake

Hydration is key for optimal performance and preventing heat-related issues. Rigler suggests specific guidelines for water intake before, during, and after training:

1. 4 hours before training: 300-500 ml of water

2. 2 hours before training: 150-350 ml of water

3. During training (every 20 mins): 130-250 ml of water

4. Post-training (within 12 hours): At least 1.5 liters of water

Adding a bit of sodium to food or drinks can help maintain fluid balance.

 

 

Smoothies

Smoothies are recommended for their ease of digestion and nutrient density. Rigler provides a simple smoothie recipe:

1. One 355 ml can of frozen orange juice (not thawed)
2. Two 355 ml cans of 1% or skim milk
3. A pinch of salt Blend all ingredients to create a nutritious, hydrating beverage.

 

 

Caffeine

While the benefits of caffeine for stimulating the central nervous system and enhancing performance are noted, Rigler warns about potential adverse effects such as insomnia and anxiety. She advises moderation and careful timing of caffeine intake.

 

 

Dietary Intake for Surfers

 

Carbohydrates

Rigler debunks myths about carbohydrates, emphasizing their importance for energy storage and endurance. She advises loading up on carbs during training but switching to lighter, easily digestible carbs like fruits and vegetables before competitions.

 

 

Minerals

A balanced intake of minerals is essential for energy and performance. Rigler lists key minerals and their sources, including:

1. Iron: Green leafy vegetables, beans

2. Calcium: Almonds, broccoli

3. Zinc: Lentils, whole grains

 

 

Competition and Recovery

 

Pre-Competition

Rigler provides a timeline for meals before events:

1. 3-4 hours before: Large meal
2. 2-3 hours before: Moderate meal
3. Less than 2 hours before Light snack

 

Post-Exercise Recovery

Replenishing nutrients immediately after exercise is crucial. Rigler outlines two stages of recovery meals:

1. Stage 1 (within 30 mins): Quick snacks like bananas, yogurt, or sports drinks
2. Stage 2 (1-2 hours after): Balanced meals with protein, carbs, and fluids

 

 

Everyday Diet Tips

Rigler stresses the importance of a diet rich in fruits, vegetables, and healthy fats while avoiding processed foods and excessive sugars. She also offers practical tips for maintaining a nutrient-rich diet on a budget.

 

Final Thoughts

Rigler concludes by advising surfers to stay natural with their nutrition and avoid heavily processed supplements.

For a comprehensive read, visit the complete article by Nicole Rigler on SurferToday.com.