Surfers may be considered a laid-back group of
athletes, but surfing is an intense workout. Paddling your board works
your entire body, from your shoulders to your core to your legs, and
requires good cardiovascular conditioning. Like any athlete, if you want
to perform your best, you need to eat right.
Meal Planning Basics
A good meal plan for surfers needs a healthy mix
of carbs, protein and fat. As the primary source of fuel for paddling,
most of your calories -- as high as 70 percent before a surf competition
-- should come from healthy carbs such as whole-grain breads and
cereals, fruit, vegetables and milk. Protein is also important to
maintain and repair hard-working muscles and should provide 10 percent
to 12 percent of your calorie needs. Healthy sources include lean meat,
poultry, seafood, nuts and beans. You may want to look good in your
swimwear, but don't skimp on the fat. Getting less than 15 percent of
your calories from fat can hamper your surfing performance. Healthy fats
include oils, avocados, nuts and seeds.
Fueling Up in the A.M.
If you like to catch the early-morning waves, you
need to eat one to three hours before you head out the door. A good
presurf meal for the early risers should be low in fat and fiber to help
prevent gastrointestinal distress and might include a container of
low-fat yogurt with a banana or two slices of toast topped with peanut
butter and all-fruit jam. If you surf a little later in the day, eat a
high-carb breakfast such as a bowl of oatmeal with raisins and chopped
walnuts with a cup of low-fat yogurt and a glass of orange juice.
Post-Workout Snack
No matter when you surf, make sure you make time
for a post-workout snack. To replenish your energy stores and start the
muscle repair process, you need a healthy snack consisting of carbs and
protein within 30 minutes after you finish surfing. Healthy post-workout
snack ideas include a cup of low-fat chocolate milk, a turkey sandwich
on whole-wheat bread or whole-grain crackers and low-fat cheese.
Keep It Going in the Afternoon
At lunch, continue to focus on the carbs. If you
plan on hitting the waves soon, eat a light lunch such as a cup of pasta
mixed with 2 ounces of shrimp and 1/2 cup of cooked veggies with a
sprinkling of Parmesan cheese. If you're done for the day or plan on
surfing before the sun sets, fuel up with a grilled chicken sandwich on a
whole-wheat bun with lettuce and tomatoes, a side salad with dressing,
fresh pineapple and a glass of low-fat milk.
Healthy Dinner Meals
You'll need to eat a high-carb dinner to refuel
your muscles for your next day's swim. A healthy dinner meal for surfers
might include broiled salmon with roasted red potatoes tossed with
olive oil and garlic, steamed broccoli, a whole-grain roll and a glass
of low-fat milk. Or try a whole-wheat tortilla stuffed with black beans,
rice and low-fat cheese, served with corn on the cob and a glass of
orange juice.
