Surf Diet: 10 Ways To getting A Surfers Body
Online it seems like the only way to getting a surfer’s body is by getting bleach blond hair, be super tan, and have a fit and healthy body so that you feel comfortable in board shorts or bikini.
Well that is all WRONG!
In order to get a surfer’s body; you need to become lean, fit, and healthy. All that is done with a good nutrition such as plenty of fruits, vegetables, nutrients, antioxidants, and most importantly water. To get a surfer’s body, you also need to move and exercise on the daily basis. This makes you stay lean and healthy all at once.
So, let’s forget about what we see on social media and tv. And let’s learn the right way to getting a surfer’s body without sacrificing our life entirely.
Nourishing your body, the right way is the most important part in becoming lean, healthy, and fit. For a sport like surfing, staying hydrated is also a huge deal to keep our body ready to go for the next surf session without feeling sick. What we put on our plates for every meal makes a huge effect on our body and how it reacts to it. Improper nutrition or malnutrition can effect your body significantly with all the elements of surfing such as; your mood, ability, endurance, and energy levels.
It can be very easy to ignore the messages about proper nutrition, as most of the surfers see the sport as a hobby and not too much of a sport. This shouldn’t mean that we need to malnourish our bodies, but in contrary we need to nourish our bodies with prime foods. So we don’t feel sick when we are riding that perfect wave and can’t go back out cause we are hangover and feeling sick. Or starving cause we only eat that half granola bar that was found in the van on the way to the surf spot.
Here are 5 simple rules you should start following in order to nourish your body the right way:
Rule #1 Vegetables and Fruits
Eat plenty of fresh vegetables and fruits. Specifically, leafy green veggies that gives micronutrients such as vitamins, and minerals. They enable your body to yield energy faster. By eating plenty of fruits and vegetables you will also get your fair share of antioxidants which the recommended serving is 7-10 for athletes and surfers. Remember to eat fruits either in the morning or right after a workout so that the fructose from the fruit does not turn into fat.
Rule #2 Green Proteins
Load up on green proteins such as spirulina, chlorella, spinach, broccoli, and moringa powders. This will allow you to not feel as full as when you eat meat, bread, cheese and all of these other foods. Your energy levels will go up and your sleep will improve dramatically.
Rule #3 Eat Good Snacks
You don’t want to feel too full or hungry when surfing, so you need to consume some light calorie foods. Some examples of those foods that you can snack on before a surf session would be: boiled eggs, nuts (every kind), dates, tofu, fish, nuts/almond butter with your favorite fruits.
Rule #4 Stay Hydrated
Staying hydrated at all times is very important, especially when you might be swallowing gallons of salt water when surfing. It is SOOO important to rehydrate after long surf sessions when you surfed for hours when you get back on land. Ultimate hydrate also keeps you away from snacking unnecessary snacks and sugar; which will affect your blood sugar levels super high.
Rule #5 Eat Lots
Refueling with big dinners before the next day that will be full of action is the best part! Eat larger portions of healthy and nutritious foods before you know you have a long day of surfing coming ahead. Your body will use this food as energy and will help you stay active and ready to go when paddling, carving, and riding epic waves.
Move and Exercise
Aside from our surf training program that will make you feel stronger, will help you paddle stronger, and surf longer. There are some exercises that you can do on your own. Strength is needed in all and certain areas of your body to sky rock your surfing ability and movements.
Here are the top 5 movements that we like to do:
#1 Push ups
A lot of people hate pushups but also don’t know the benefits of them. Pushups trains your upper arm strength, needed for paddling and fast directional changes on your surfboard. Start on your knees at first, keeping your elbows tucked to your side, and knees on the floor. Then move up to a strict pushup with feet on the floor, keeping your elbows trucked. Take your chest to the floor without completely collapsing, hold it there for a breath, and push yourself up to the original position. Do this for 10-20 reps daily.
This bodyweight isometric workout will fire up your core muscles and replicate the motion of the pop up when surfing. This is like that semi second of when you are holding yourself in one place, balancing yourself to stand up. Get good with the plank on land and you will notice that your pop ups getting faster, and faster every time you surf. Add some side planks for some awesome extra strength. Aim to hold a bodyweight plank for 30 seconds and then move up in progression to a 1 minute, and then 90 seconds, and so on.
#3 Cobra Pose
This yoga pose is very important for surfers because of the volume of spinal extensions that is done to our spinal cord when paddling and before standing on a surfboard. When arching your back like we do when surfing, it requires a huge amount of lower back strength that can get very sore if not prepared or practiced properly. To do the cobra post, lay face down, with fingers forward facing. Exhale and lift your chest and ribcage off of the floor, pull in your stomach muscles which will support your lower back. Hold this pose for 5 breathes and then progressively go up to 10 breathes and so on.
#4 Warrior Pose
We need balance for surfing, right?! Of course, it is vital to surfing. So, in order to stay balanced, we need to train our micro leg muscles that compliment well with surfing and to gain amazing balance. To do the warrior pose, stand on one leg, lift the opposite leg straight behind you and stretch your arms out in front of you to try to balance on that pose. Balance yourself on one leg for 30 seconds and then alternate to the other leg. Use a focal point to stare at to maintain your stability, it will help you stay stable and work on your balance even more, and you will not be distracted.
#5 Hip Flexibility
Get your hips mobile and flexible with the pigeon pose practiced on the daily basis. Stretching your hip flexors will help you get more comfortable and sustainable in a straddle position. What we do when we are sitting on the surfboard waiting for that set to come in. You don’t want to be uncomfortable so practicing that hip flexor pose will allow you to not get a cramp or being flexible in your hips overall.
#6 Cardio Exercises
Remember, you must always keep your cardio up and train it on the weekly basis to get into that surfers body. Whether it is jogging, cycling, swimming, or just paddling. Your endurance will increase and you will be able to paddle stronger, surf longer, and catch more waves overall. You won’t be exhausted of paddling and you will be able to surf for hours and hours. Swimming and paddling are the top cardio training exercises that we recommended as it is water related.
As you can figure out by now, surfing is a lot more than a sport. It is a lifestyle, a religion and a way for unwinding. Think about it… The fact that we are taking ourselves into the wild sea with just a plank of wood under us, it pretty crazy. It builds character and makes us brave and gives us a positive way of life. Surfing an getting into the water feeling confident with your fitness level, surfing, and healh is very important for you to tackle the waves, and being strong enough to swim to shore if anything happens like your leash breaking.
When surfing, we tune in to the natural life, being tirelessly resilient, and become audacious, empirical, and unwavering to the eye of the sport. We get stronger and find balance in life and surfing. Surfing makes everybody happy.
Getting a surfers body is not just about the way you eat and workout, but it is also about the state of confidence and energy you have. We all have it. You just need to unlock it. Now the first thing you can do this achieve a surfers body is:
Look at yourself in the mirror, and see a surfers body because you surf, and you have a body. The rest is super easy.