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Surfers Talk Nutrition


Meal Plan for Surfers
Eat your carbs so you have the energy you need to catch your wave. Photo Credit Ryan McVay/Digital Vision/Getty Images

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.