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We all know there are times you just need to eat. For example, as soon as you dry off after a 3-hour session in overhead surf. There’s no way around it: you need to feed the beast. However, for times when you’re body doesn’t necessarily need you to scarf down a burrito, adding a little bit more structure to when and what you eat can help you eat better. Going too long without food, eating the wrong kinds of food, and eating at a time when your body doesn’t need the energy can really throw you off. Follow these five practices to help your body make the most of what you eat. You’ll feel better in your body and on your board.
Eat Breakfast Within The Hour You Wake Up
Not having breakfast is a common issue for surfers. A lot of times, people don’t like to eat before dawn patrol. This is understandable, as no one like the feeling of eggs being belly scrambled when you get tossed around. However, if you don’t eat before you paddle out, you might not even squeeze a bite in before lunch. You can’t get that last wave in, you’re late to work, you have to rush to a meeting…and then it’s noon. This sets you up for failure when you finally get food in front of you. You’re all the more likely to indulge in massive amounts of not-so-healthy food.
Additionally, without energy to burn, you’re likely to hit a mental wall at work. You’ll already be feeling the post-surf coma, and without protein and carbs, you’ll be struggling even more.
The best way to break the fast? Munch on a banana within the first hour you wake up (yes, before you paddle out). The carbs give you energy to burn and the potassium fights off muscle cramps. Bananas are easy on the stomach, so you won’t have to worry about feeling queasy. After you surf, chug a protein shake and/or protein bar. One or both of these two will give you the energy you need to focus, and the protein will keep the hunger pains at bay until lunch.
Banish Late Night Munching
We all know the feeling. 11 pm rolls around, and you just want a little something to crunch on. It might seem harmless at first, but late night snacking can be a slippery slope. For a good night’s rest, it’s important to stop eating about 3 hours before bed. Eating this late could prevent you from getting the deep sleep you need. Plus, you’re probably not snacking on carrots and celery at this hour, so you’re likely adding additional calories without a whole lot of nutritional value.
Instead of turning to late night snacking, make sure you’re eating satisfying dinners. This meal should include plenty of protein, fiber, and healthy fat to keep you full through the night. Worried you might have sugar cravings later on? Help yourself to dessert after dinner. Don’t go overboard everyday, but allowing yourself the occasional treat will prevent you from overindulging all at once. Dark chocolate, frozen fruit bars, and fresh berries with a small scoop of vanilla ice cream make great, healthy-ish desserts that won’t overload your body with too much sugar. Plus, if you eat these items earlier in the evening, your body will have more time to process the sugar before you head to bed.
Hydrate Hydrate Hydrate
Drink water between meals. It sounds so simple, but it makes a big difference when it comes time to chow down as water can help keep you satisfied. Too often we mistake thirst for hunger, and then we inhale our food only to realize we still need some H2O. Drinking plenty of water throughout the day can help prevent overeating, and it can also help your body perform when you need it in the water. Yes, your body needs carbs, protein, and other food based energy to burn, but it also needs water too.
Be Mindful of Snacking
To snack or not to snack, that is the question. There is a healthy debate about whether eating many small healthy meals and snacks is better or eating larger, more satisfying meals is better. Personally, I think the matter has a lot to do with individual metabolism: there’s no one size fits all in terms eating between meals.
However, there is something to be said for keeping a snack a snack. Many people (myself included) have a tendency to make snacks a full-blown meal. That’s fine is you’re going to take the many small meals per day approach, but if you’re still planning on having hearty lunches and dinners, you may want to keep your snacks in check. A lot of times “snacking” leads to additional caloric intake without much nutrition. Be mindful of your snacks. Make sure you consider what you’re eating and how much you’re eating before digging in. While it’s important to fuel the body for surfing, additional weight isn’t fun to have to paddle around.
Balance Your Plate at Meal Time
It’s no secret that surfers need carbs: we burn a lot of energy. Between paddling, duck diving, riding waves, and trying to stay warm, surfing really takes it out of you. However, for long-lasting energy and muscle endurance, it’s important to eat a balanced diet. We can’t just carbo-load.
When you do eat larger meals, make sure that in addition to moderate portions of carbs your daily diet also incorporates plenty of protein, fiber (think veggies), and healthy fats. These other sources of energy help keep you lean while still fueling your muscles for performance.
