If you’re hitting the fast food drive-thru en route to the beach, it’s more than likely you’re taking in a high-GI meal (high glycaemic index, a measure of how quickly a food’s glucose hits your bloodstream). Sure, you might feel the business straight after polishing off your brekky – or lunch – but your surf, and your energy, will be short-lived.
Nutritionist Peggy Hall, author of High Energy Eating: surf-specific nutrition, has the following smart surfer’s eating tips:
Processed foods tend to go through your system a lot quicker, and they’re just not as nutritious. Porridge beats toasted muesli, wholemeal bread beats crackers or white bread, and brown rice beats the 2-minute microwave variety.
“A protein-only meal will leave your mind feeling dull and your body lethargic; a carb-only meal of toast, cereal and fruit will have your stomach growling long before lunch,” says Hall.
Instead, high and sustained energy depends on sinking a portion of each macronutrient with every meal. Think chicken, fish, meat, beans or eggs for your protein. Rice, potatoes, corn, fruit and vegies are all great energy-bolstering carbs. For your healthy fats, nuts, olive oil and avocado are micronutrient powerhouses.
“Without a share of each [food group], your body cannot perform at its best, and sooner or later, you’ll feel the effects,” write Joanna McMillan and Judy Davie, authors of Star Foods. Such effects might be a compromised immune system or difficulty concentrating.
This will balance your blood sugar and keep your energy levels sky high. It also keeps your mood in check, so you’re less likely to go ape over someone stealing your wave. It’ll help cut down your cravings and improve your digestion.
“Just because we’re in the ocean, doesn’t mean we’re not losing water,” says Hall. H2O is essential for metabolising food, flushing out toxins and keeping your skin clear and thinking sharp. Drink two cups before paddling out, and re-hydrate after an hour in the surf.
Surfscience.com advises ‘going low’ on the GI index and choosing slow-burning foods, eaten 90 minutes before you hit the waves. Try a breakfast wrap made from wholemeal Mountain Wrap, eggs, ham, cheese and black beans, or a sandwich on multigrain bread with a handful of nuts and a glass of milk. For more suggestions check out Surf Science's nutritional tips.
After your surf, protein is a great ‘recovery’ food to help your muscles replenish. High performing proteins include seafood, natural yoghurt, lean red meat and turkey breast (with skin removed), say McMillan and Davie.