Picture of a dark blue plate with some eggs and vegetables.  There looks to be melted cheese on top of the eggs with a variety of spices.

I hear a lot of clients and fellow surfers ask: "What should I eat before paddling out?"

Well the answer isn't so simple, as everyone's body responds differently. Things that need to be taken into consideration are what is your overall diet is looking like, how often is food consumed, what is your metabolic type, how many beers did you drink last night?

As a surfer I understand there is nothing worse than paddling out at your favorite break in perfect conditions, make it out to the lineup, only to feel completely 'gassed out' after a short period of time.  Decreasing your wave count, and greatly affecting one's style, this can lead to a certain panic & frustration, as for most people their surf-time is truly limited, especially so when the waves are good.

For a general rule we want a good balance of Protein, Carbohydrates, and Fat in all meals.  Drilling this down further we want a 3:2:1 ratio for Protein, Carbs, and Fat.  Maintaining this will allow proper synthesis of protein (to help muscle building), Carbohydrate sysnthesis to help in glycogen store replenishment (to replace muscle energy), and Fat which provides a wide variety of health benefits (if taken in the correct amount),  the latter's benefits is largely beyond the scope of this article, but we'll simplify things for you. 

Here's a sample meal (for a 180 lb fit male - this can be modified more or less for your specific body type or gender - if you have any questions or concerns regarding your specific requirements leave a question below) that adheres to the above formula, and not only tastes great, but will help keep you lean, and keep you paddling for wave after wave, without feeling too full.  Try it out before your next go-out and leave any questions or comments on how your session went below! 

And of course before trying any new nutritional or fitness regiment please consult your doctor. 

Pre Surf Breakfast
4 eggs (2 with yolk, 2 with just whites)
1 cup of spinach 
3/4 cup of cherry tomatoes
1/2 cup of diced peppers (red/green)
2/3 slice of Sharp Cheddar Cheese 
1 dash of onion powder
1/4 teaspoon of butter
1/4 cup of oatmeal

Use a small amount of butter to lube the pan and sauté the vegetables until soft 
Add dash of onion powder and stir
Add eggs (removing 2 of the yolks) cook until lightly brown or to your liking. 
Shut the heat off and place cheese on top to melt.
For the oatmeal this will be eaten separtely and to cook - just add hot water .

Before trying any new nutritional or fitness regiment please consult your doctor. 


-Pete Connolly, PFT, CPT, CES