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Surfing and Nutrition: How to Maximize Your Performance and Recovery


Above all, balanced meals

Surfing is a sport that can be demanding (although it is accessible to everyone) and requires strength, endurance and flexibility. To allow you to get the most out of your surf sessions, it is important to take care of your body by adopting a healthy and balanced diet.


An optimal diet for surfing should provide the nutrients needed to support your body through long hours on the water, as well as aid recovery after exercise. Here are some tips to help you plan nutritious menus to improve your surfing performance.


First, make sure you're getting enough protein to help maintain muscle mass and promote recovery after exercise. Sources of quality protein include lean meats, fish, seafood, legumes, nuts and seeds.


Next, make sure you're consuming enough carbs to provide the energy needed for long surf sessions. Carbohydrates are the main source of energy for the body, so it is important to consume foods rich in carbohydrates such as fruits, vegetables, whole grains and pasta.


Fats are also important for maintaining good health, but choosing the right fats is important. Healthy fats such as those found in nuts, seeds, avocados and vegetable oils, which help maintain good cardiovascular health, will be ideal allies to decorate your salads for example.



Hydration, an essential

Hydration is a key element for a good surf session. It is important to drink enough water before, during and after surfing to maintain adequate hydration. During exercise, the body sweats to regulate internal temperature, which can lead to loss of water and electrolytes. Therefore, maintaining adequate hydration is crucial to avoid dehydration and optimize performance.


Before getting in the water, it is important to drink enough water to prepare for the surf session. Drinking a large glass of water 30 minutes before the session can help maintain proper hydration and prevent dehydration during exercise. Avoid sugary drinks, carbonated drinks or energy drinks, as they may contain ingredients that can dehydrate your body.


Staying hydrated is a key part of any sporting activity, and surfing is no exception. By drinking enough water before and after your surf session, you can ensure that your body is protected and ready to face the waves.



What meals during Surf and Rise stays?

During our Surf and Rise stays, we make it a point of honor to offer a healthy and tasty gastronomic experience to the participants. Our passionate and skilled chefs work with fresh, local ingredients to create healthy and delicious menus that meet the specific nutritional needs of surfers.


We believe that food is a key element of health and well-being, and that's why we offer balanced meals that are specially designed to support performance and recovery after a surf session. Our menus include nutrient-dense foods, like fresh vegetables, fruits, lean proteins and whole grains, which help provide the energy and nutrients needed to maintain a fit and healthy body for surfing. We are also committed to providing vegetarian and vegan options to meet everyone's needs.


In sum, our healthy meals prepared by our chefs during our Surf and Rise stays are designed to nourish the body and mind, and to support performance and recovery after a surf session. We pride ourselves on providing a dining experience that emphasizes fresh, wholesome ingredients, and we're confident our guests will love the nutritious and delicious meals we have to offer.




It's no secret that a balanced diet is essential to optimize your surfing performance. Make sure you're getting enough protein, carbohydrates, and heart-healthy fats, as well as staying well hydrated throughout the day. And when you join our surf trips, rest assured that we will do everything we can to ensure that you do not feel hungry or heavy, providing you with healthy and specially adapted meals so that you can make the most of your surf sessions and of our workshops.

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