It's a classic nutrition issue: the tide is perfect, the wind direction is rare, the groundswell is arriving, and the wetsuit is dry. You know you'll surf for three hours, but you don't know what to eat and drink to resist the long session.

If you're an accomplished intermediate surfer, you have probably lived it. You know you'll need energy, but you don't want to eat like a bodybuilder. And a banana will not be enough.
If we don't eat before exercising, our blood sugar levels will decrease, and we will rapidly feel tired and lightheaded. In other words, the waves will consume your fats and carbohydrates in half an hour, and your arms will be left with no paddle power.
Too much food in the stomach, digestion time, energy optimization. Oh, the drama. Decisions, decisions. Don't worry surfer. There's a way of combining fuel intake with a comfortable surf session.
Ideally, you should ingest food no less than 60 minutes before catching waves. Even if it's just a short summer session in two-foot surf. Your digestive system will not like it, and you will rapidly feel the symptoms - burps, flatulence, and dizziness.
Remember that "energy" means "calories," so play safe. Classic fruits, water, vegetables, nuts, and red fruits will always be a light and wise pick, and will simultaneously provide all the ingredients you need before paddling out. Proteins and carbs are everything you need before surfing.
Breakfast | The Surfers' Smoothie
The Surfers' Smoothie: your perfect surfing breakfast | Photo: Shutterstock
1 Cup of Strawberries
1 Cup of Peeled and Cut Mango
1 Cup of Greek Yogurt
1 Teaspoon of Crushed Mint
1 Teaspoon of Crushed Almond
6 Ice Cubes
Lunch | The Six-Foot Wave Wrap
The Six-Foot Wave Wrap: a complete lunch for surfers | Photo: Shutterstock
8-inch Spinach Wrap
1/2 Tablespoon of Extra-Virgin Olive Oil
1/2 Grilled Chicken Breast
1/2 Tablespoon Low-Fat Mayonnaise
Linner | The Power Surfing Yogurt
The Power Surfing Yogurt: the right 'linner' for a sunset surfing sessions | Photo: Shutterstock
1 Plain Greek Yogurt
1/2 Banana
2 Tablespoon of Dark Chocolate Curls
1 Teaspoon of Shredded Coconut
1 Teaspoon of Sesame Seeds
1 Teaspoon of Nuts
If you're thirsty, drink water. And water only. It will keep you hydrated for a long time, it will combatcramps, and it won't harm your digestive process. Water is indeed a surfer's best friend.