Even if you're in a hurry to jump in the water with your board if you plan to surf for more than an hour0 Why is that? Obviously, each person has a different metabolism. But as a general rule, our glycogen reserves (energy provided by the muscles during exercise) are limited when we wake up. Eating a little will allow you to be more focused, have better reflexes and be agiler on your board. It will also help you maintain a good level of energy and endurance, wave after wave.
"To avoid lying on your board with a block in your stomach, choose foods that are easy to digest and high in carbohydrates. »
For example :
- Anything made with fruit (smoothie, fresh fruit, or compote)
- Oatmeal or a small bowl of cereal
- Roasted with just a little peanut butter or jam
- Granola bar or small muffin
- Coffee with that? You know your body best! If you tolerate well, why not. Caffeine is known to stimulate the nervous system. This helps reduce feelings of fatigue and stress perception, and can also improve your concentration and memory.
After each session, your priority should be rehydration, especially if you have just spent several hours in the sun. Chocolate milk is excellent for sports recovery. Made with 85% water and low in fat, it helps tissues to recover thanks to its carbohydrate and protein intake. Then, a complete breakfast with a good source of protein is essential. For example :
- Smoothie bowl with yogurt and granola
- Omelet with vegetables and fresh fruit accompaniment
- Toast with nut butter and glass of milk
- Also, try to avoid foods that are high in fat or calories. Attention: you are likely to be more tempted by a trucker style lunch (bacon, sausages, fried potatoes, extra ham!) if you led your first session on an empty stomach.
Sessions during the day
To have time to digest well, waiting a minimum of 2 hours before returning to the water is always good. Make sure you leave well hydrated, especially when the sun hits and it's hot.
"If the waves are good, you won't want to miss anything. Might as well anticipate the blow. »
If your goal is to spend the whole day on the beach, some planning is required. Plan a series of small snacks to eat when you need a dose of energy. For example :
- A sandwich divided into a few pieces
- Crackers and raw vegetables with hummus, cheese, hard-boiled eggs or canned tuna
- Chocolate milk (protein and fast sugars will help you recover from your first session and prepare for the next)
- A smoothie kept cool in an insulated Thermos style bottle
- Quinoa or pasta salad with vegetables
- A good water supply (too much is better than too little)
Meals at the end of the day
The sunset was beautiful and you were good at 5 to 7, now it's time to eat (again!). To recover well from your day and be in top shape when the roosters wake you up tomorrow morning, your evening meal should include a good source of protein (meat, fish, legumes, tofu, tempeh, legumes), a generous portion of vegetables and a side dish of starch (rice, pasta, quinoa, couscous or other).
The essentials to bring in your suitcase
If you like surf spots that are not too crowded, you know that they rarely come with a supermarket nearby. To avoid being limited to eating on the street all week, here are some essentials to slip into your suitcase:
- Peanut butter
- Dried fruit and nuts
- Multiple bars (regular and protein bars)
- Quick smoothie meal replacement
- Whole wheat crackers
- Oatmeal bags and/or your favorite cereal
Following these few tips will allow you to have more energy and recover more quickly between sessions.