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PERFORMANCE ENERGY

NUTRITION FOR
SURFING

From daylong competitions to a quick outing, fueling up before, during, and after surfing can give you the energy you need to rip better—and for longer.

Before

Carbohydrates are key for staying energized. Since you’ll have limited chances to eat and hydrate, fuel up with a carbohydrate-packed meal or snack before hitting the water. 

CARBOHYDRATES

Sustain Energy

TIMING

1–2 Hours Before Hitting the Waves

During

In ideal conditions, surfers can spend a good chunk of time in the ocean, so every hour you’re in the water aim to get 30–60 grams of carbohydrates from performance foods like gels and chews.

And remember to drink up! Dehydration can be hard to spot when you’re surrounded by water. Grab a drink as often as you can to help replace sodium and fluid lost in sweat.

FLUIDS

Stay Hydrated

TIMING

Drink Throughout

After

After a long day in the water, curb your hunger and jump-start the recovery process with food that combines protein and carbohydrates. Carbohydrates can help restore energy levels, while protein is great for helping tired muscles recover.

PROTEIN & CARBOHYDRATES

Repair & Restore

TIMING

Within 30 minutes

After
Product Recommendations

Check out our Active Nutrition Guide, a science-backed tool designed to help professionals customize nutrition recommendations for active people based on exercise intensity and duration.

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