Posted by Blake Pittman | 05.28.2025 | Uncategorized

Surf Trip Nutrition: Fueling Your Sessions Right

Scoring waves is only part of the equation. If you’re constantly surfed out, dehydrated, or running on junk food, your performance suffers—and so does your stoke. After years of trial and error (and too many fried mystery meals), I’ve dialed in a surf nutrition routine that keeps energy levels high and recovery smooth. Here’s the ultimate guide to staying fueled on your next surf adventure.

Pre-Surf Fuel

Hydration First – Start every day with 1-2 cups of water, ideally with electrolytes. I use electrolyte tablets or coconut water to avoid cramping and keep my energy stable during long sessions.

Light Carbs + Protein – Go for a mix of complex carbs and lean protein 1-2 hours before paddling out. My go-to: a banana with peanut butter and a boiled egg or oats with protein powder.

Coffee with Purpose – A strong cup is great, but pair it with a snack. Avoid drinking coffee on an empty stomach—it spikes energy and then crashes hard mid-surf.

Avoid Heavy or Greasy Foods – No one wants to duck dive on a stomach full of fried noodles. Save the heavier meals for post-surf recovery.

In the Water & Between Sessions

Quick Fuel – Keep Gu Energy packets, dried fruit, or nuts in your dry bag for between sessions. These give you a boost without weighing you down.

Water Always – I use a collapsible water bottle that fits in my board bag or dry pack. Dehydration kills performance faster than you’d think.

Natural Electrolytes – A pinch of sea salt and lemon in your water works wonders if you’re out of packets or powders.

Post-Surf Recovery

Protein & Carbs Within 30 Minutes – Your muscles are primed to absorb nutrients after surfing. I go for a tuna sandwich, protein smoothie, or a wrap with chicken and veggies.

Anti-Inflammatory Foods – Pineapple, turmeric, ginger, and leafy greens all help reduce muscle soreness. I try to sneak these into meals or smoothies daily.

Rehydration – If you’re surfing multiple sessions a day, rehydrating properly is non-negotiable. Add electrolytes to your water or sip coconut water when possible.

Limit Alcohol – Not saying don’t enjoy a cold one, but moderation is key. Booze dehydrates and delays recovery big time.

Pro Tips & Must-Have Extras

Portable Blender – Game changer. You can make smoothies or shakes anywhere with a USB-charged blender.

Pack Your Favorites – Bring your own protein powder, nut butter packets, electrolyte mixes, and energy bars. Remote locations often lack healthy options.

Learn the Local Food Scene – In places like Bali or Costa Rica, local food can be healthy, fresh, and cheap. Ask around or research before arriving.

Don’t Skip Meals – Long sessions often delay meals, but skipping them leaves you drained. I prep small snacks the night before to stay on top of fueling.

Trust Your Gut – Literally. Take probiotics or eat fermented foods like yogurt or kimchi, especially when eating unfamiliar cuisine.

Surfing’s a physical sport—you’re burning serious calories even on small days. Staying fueled helps you paddle stronger, surf longer, and recover faster. Nutrition doesn’t have to be complicated—but being intentional makes a huge difference.