What should you be eating?

To give what your body needs, when it is needed, is the best possible advice to enhance your performance and your endurance for surfing (whether it is wind surf, kite surf, s.u.p. etc…)
Each person is unique and consequently has his own particular nutritional needs.
As a starting point, and until you discover your body’s needs, we offer you the following recommendations for food and nutritional habits adapted to your sporting activity.

Eat full, balanced meals.

Each plate must contain the following three macronutrients: carbohydrates, proteins and fats. This will help you maintain at an optimal level the sugar in your blood and energy in your organism. The indicated analogy is not the same for all, some people perform better with more carbohydrates, others with more proteins and fats. Whichever the case, bear in mind there is no doubt that a huge salad every day is always the right choice.

Choose organic foods.

Make sure that the products you consume are always of high quality.

Drink lots of water.

There are many reasons for you to increase the quantity of water you drink, such as the positive effect it has for your mood, for your skin, for the quality of your sleep and naturally for the performance of your muscles. You may, if you want, continue the consumption of sports’ drinks after surfing, kite surfing, s.u.p., wind surfing or any kind of intensive training you may being practicing, however you must absolutely drink at least 4 liters of pure clean water every day. You must remember that no matter how much water you drink, it will never be too much.

Foods for before surfing.

About 90 minutes before a highly intensive activity such as surfing, you must consume foods with a low glycemic index (GI). This means foods which contain nutrients which break up more slowly, giving your body energy over a longer period of time.

Examples of food with a low GI  ≤  55
  • Fruit (peaches, strawberries, mangoes)

  • Cereals (oats, rye, barley)

  • Pasta

  • Vegetables

  • Beans (black beans, pinto beans, red beans, lentils, chickpeas)

  • Small seeds (sunflower seeds, linseeds, pumpkin seeds, poppy seeds, sesame seeds)

  • Milk

  • Fish

  • Eggs

  • Lean meat

  • Brown rice

beNatura Surf Food
Foods for after surfing.

The best is to eat between 30 and 60 minutes after the sport’s activity. For this particular case you must choose foods with a medium to high glycemic index (GI). The sports’ nutritionists recommend eating food rich in carbohydrates, proteins and salt to recover the energy you spent while surfing.

Examples of food with a medium GI 56-69
  • Whole wheat products
  • Sweet potatoes
  • White rice
  • Noodles
  • Porridge
Examples of food with a high GI ≥ 70
  • White bread
  • Watermelon
  • Potatoes
  • Brown rice

Examples of food with healthy fats
  • Avocado
  • Coconut oil
  • Olive oil
  • Free range butter (originating from free range animals)
  • Ghee butter

Surf Food

The frozen Berry bowl



  • 1 cup mixed frozen berries (strawberries, raspberries, blackberries, blueberries)

  • 1 small frozen banana

  • 1 tsp Acai powder
  • 3 tbsp coconut milk or almond milk
  • 1 tsp vanilla protein powder (optional)


  • 1 tbsp coconut flakes

  • 2 tbsp almond granola
  • 1/2 tsp chia seeds
  • Fresh berries (strawberries, raspberries, blackberries, blueberries)
Berry Bowl


Add frozen berries and banana to a blender and blend on low until small bits remain

Add the coconut or almond milk and protein powder (optional), and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency.

Add the toppings (see photo)


  • Berries Are Loaded With Antioxidants

  • Berries May Help Improve Blood Sugar and Insulin Response

  • Berries Are High in Fiber

  • Berries Provide Many Nutrients (Vitamin C, Manganese, Vitamin K, Copper, Folate)

  • The Antioxidants in Them Help Fight Inflammation

  • Berries May Help Lower Cholesterol Levels

  • Berries May Be Good for Your Skin

  • Berry Antioxidants May Help Protect Against Cancer

  • Berries Can Be Enjoyed on Nearly All Types of Diets

  • They May Help Keep Your Arteries Healthy

beΝatura  and go for surfing!