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.
All Activities
Clif Athlete, John John Florence
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
Clif Athlete, John John Florence
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
Clif Athlete, John John Florence
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