Ok so 3 more posts today that I’ve dug up – I’m an information JUNKIE on this stuff lately. Give em a browse and let me know what ya reckon. They’re just from a few different sites I’ve been surfing lately that are generally good for information like this…
Onion very high nutritional value, in Europe known as the "queen of vegetables." It contains protein, carbohydrates, crude fiber, minerals, calcium, iron, phosphorus, selenium, etc., vitamin A, B1, B2, C, niacin
Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers. Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
Surfing Nutrition
Whats the best plan for surfing nutrition? The FDA food pyramid, the Atkins and South Beach diets, the RAVE food plan...so many choices. And there's a lot more to consider than just nutrition when it comes to food. There’s also cost, preparation, and, not to be forgotten, TASTE!
I just try to stick to a balanced diet and stay away from the grill. If you’re like me and most people, you’re not eating enough fruits and vegetables. The best way I’ve increased my intake is with a smoothie at least once a day. I used to use a juicer, but all the fiber was just going to waste. When I wake up, the first thing I do is drink two cups of coffee (I do have three kids). Then I have a breakfast smoothie.
Your surfing nutrition plan won’t matter if you don’t stick to it. I’ve tried the RAVE diet — no sugar, no caffeine, no animal products, no refined starches, and no oils. This plan is hardcore. Unfortunately, I snapped after a couple weeks and ran to the cafeteria for a Philly cheesesteak and other food not conducive to good surfing nutrition. The Atkins diet is a heart-attack waiting to happen and, like most diets, too restrictive and impossible to sustain for any length of time. I invested in a kick-ass high-powered blender that pulverizes everything from carrots to nuts, so I get all sorts of strange things in there. I’ve included anything from spinach to watermelon in my smoothies, but a typical one contains the following: orange juice, baby carrots, cherry tomatoes, frozen berries, ground flax seeds (for the Omega 3 fatty acids), and any other fresh fruits or veggies I have around that need to be used up. As long as you use orange juice as the base, you can put almost anything in there and it still tastes pretty good. Sometimes for a little boost of surfing nutrition before a surf I put some protein powder in there as well.
I used to just have the coffee, skip breakfast, and paddle out or get on with my activities of the day. I definitely feel better after the smoothie and have one every morning, regardless of the day’s activity. It has especially increased my fruit intake, as I usually don’t eat any.
I also try to eat more vegetables with every meal. An easy way is to always have vegetable snack trays on hand with some low-fat dip. The dip may not be the healthiest, but I definitely eat more vegetables this way. I still think it’s better than not eating any veggies.
I do eat a little meat but not as much as I used to and definitely fewer hamburgers and fries. But I must confess that if I am REALLY pressed for time, nothing beats the convenience of the unhealthy drive-thru. I wish there were more Subway drive thus because they have better options, but they’re never close to me. Avoiding take-out not only helps your health, but also your pocketbook. We save money by trying to cook at home as often as possible. We avoid the stress of cooking by keeping meals simple: whole wheat pasta with a side of broccoli, broiled salmon with asparagus, veggie burritos with a salad. For more tips about what to eat I recommend Total Surfing Fitness. It has some surprising information on fats and nutrition as well as a full exercise plan.
Since it’s hard to get everything we’re supposed to through our diet, I take some vitamins. I don’t go crazy and fill the shelves with them, I just stick to a few basics. I start with a good multivitamin every day. I also occasionally take some other nutrition supplements like 7-Keto and DHEA. At least one double blinded study (double blind studies are the scientific ones that usually mean it's legit) by The Journal of Clinical Endocrinology Medicine show positive results. Subjects showed decreased steady sate plasma glucose levels and improved vascular and endothelial functions. Bottom line, it seems to help.
DHEA should be taken at night and 7-Keto should be taken at in the morning or at lunch because it could cause sleeplessness if taken close to bedtime. I emphasize SMALL (5 mg) doses of these nutrition supplements because I’m not that old (just over 35), and I’m still waiting for more research to come in on this stuff. For a little more surfing nutrition I take plant-based DHA, eat walnuts, and toss ground flax seeds in my smoothies.
What is the best plan for surfing nutrition? The FDA food pyramid, the Atkins and South Beach diets, the RAVE food plan...so many choices. And there's a lot more to consider than just nutrition when it comes to food. There’s also cost, preparation, and, not to be forgotten, TASTE! Just try to stick to a balanced diet and stay away from the grill. Try a breakfast smoothie. Your surfing nutrition plan won’t matter if you don’t stick to it. Invest in a high powered blender and put everything in it, try any of the following: orange juice, baby carrots, cherry tomatoes, frozen berries, ground flax seeds (for the Omega 3 fatty acids), and any other fresh fruits or veggies As long as you use orange juice as the base, you can put almost anything in there and it still tastes pretty good. Sometimes for a little boost of surfing nutrition before a surf put some protein powder in there as well. Try to eat more vegetables with every meal.
An easy way is to always have vegetable snack trays on hand with some low-fat dip. The dip may not be the healthiest, but it makes you definitely eat more vegetables this way. The most critical and often overlooked aspect of nutrition in a surfers diet is usually fluids. Basically we need to stay hydrated. So eat well and drink plenty of water so you are ready to catch the next big wave!!
Meal Plan for Surfers
Overview
Surfing is a brilliant extreme sport to take part in if you want to improve your fitness and experience the power of nature first hand. But just as balance is crucial to be able to surf well, a balanced diet should also be at the top of a surfer's agenda in order to get the most out of sessions.
Pre-Surf Meals
Pre-surf meals should focus on providing you with plenty of energy to help you carry out all of the functions you need to, and to release energy consistently so that you are able to achieve good performance for the duration of your time in the water. Some good high-energy foods that release energy evenly are oatmeals and porridges, which can be made more flavorsome by adding dried fruits or jams, eggs, which are protein rich and can be combined with vegetables, and whole-grain breads and cereals. Remember to allow a gap between eating and hitting the water, as surfing on a full stomach is not advisable.
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Between Sessions
Sometimes the waves are too good to take on just one session in a day, so to re-energize yourself between surfs, eat light, high-energy foods which will allow you to get back in the water quickly. Fish such as tuna is a great addition to whole-meal sandwiches, with the addition of salads to add some variation. Banana sandwiches are also a fantastic source of energy, although are not always to everybody's tastes.
After Surfing
Post-surf meals should concentrate on replenishing diminished energy and vitamin stocks and repairing damaged muscles. Again, try eating high-energy and protein-rich foods, but be careful to balance these with low fat, healthy options. Fish, chicken and other white meats, combined with rices and pastas are a perfect option, and baked potatoes and salads make brilliant editions when you need to mix things up a little.
Snacking
Snacks are a great way to boost energy reserves before, and in between, surfing sessions. Some healthy high-energy snacks include fruits like bananas and oranges, and energy bars, which provide a good supply of energy with low fat content, and nuts, which tend to be high in fiber and protein. Avoid overly sugar rich and fatty snacks like chocolate bars and junk foods, which take time to digest and provide minimal energy when compared to their fat contents.
Hydration
Proper hydration is something that often gets overlooked in preparing for a surf, but research shows poor hydration levels are a major reason for under-performance in athletes. You should begin to increase your drinking a few hours before you surf, and make sure that you continue to top up fluid levels between surfs and replenish them thoroughly after surfing. Drinking water remains a great way to do this, although energy drinks and cordials can provide some variation, as well as adding extra vitamins and minerals.
Read more: http://www.livestrong.com
Diet for Surfers
The primary purpose of the food we eat is to provide us with a variety of nutrients. There are six major classes of essential nutrients found in food: carbohydrates, fats, proteins, vitamins, minerals, and water. These nutrients perform three basic functions: to provide energy for metabolism, promote growth and development, and help regulate body processes.
Carbohydrates and fats are the main sources of energy (the stuff that will make or break your surf session). Complex carbohydrates are a better choice than simple carbohydrates. Most dietary fat should come from sources of polyunsaturated and monounsaturated fats such as fish, nuts, seeds and vegetable oils. Protein is important for building muscles and other soft tissues (the stuff that will help make your paddle out easier).
Here are some tips for healthy eating:
•Look for protein without too much saturated fat.
•Look for whole-grain, complex carbohydrates.
•Look for low-fat dairy products or soy options.
•Look for high fiber and nutrient dense foods.
WHAT TO EAT BEFORE YOU SURF
Breakfast is fuel for your body, so start your day with a high-energy meal such as:
•Oatmeal. This is the perfect breakfast (and will help you last longer in the water). Steel-cut oatmeal is the best choice. Try adding ground flaxseed, fresh blueberries, and a small handful of almonds for fiber nutrients, protein, and good fats, or add a little cinnamon with a handful of raisins.
•Whole grain bread, bagel or whole wheat English muffin with almond butter.
•High-fiber cereal - Kashi GoLean Crunch is a particular favorite. It has a healthy amount of protein and fiber, and low sugar content. Add low-fat or lite soy milk, along with some fresh berries or banana slices.
•Fresh berries, yogurt, and granola. Low-fat yogurt or soy yogurt and cut-up berries or other fruits on top of a healthy cereal.
•Protein shake. Soy or whey protein powder blended with low-fat or lite soy milk, berries, almond or peanut butter, oatmeal, or ground flaxseed.
•Eggs with peppers. Egg whites have no cholesterol and are an excellent source of protein. (Egg yolks are high in cholesterol, so limit the number you consume.) Scramble egg whites with a little olive oil, red and green bell peppers, and maybe some broccoli, onions, and black pepper. This goes well with whole-grain toast.
•Eggs, rice and black beans. A Costa Rican delicacy!
•Scrambled tofu. This is a great choice for vegetarians. Add onions, green peppers and other veggies, lite soy or tamari sauce, a touch of garlic powder, and black pepper. Stir-fry with a little olive oil.
Snacks for Surfers
If you don’t have time for a meal, grab a quick, healthy and high-energy snack such as:
•Fresh fruit (pineapple, red grapes, strawberries, cherries, mango, apple, banana, kiwi, orange, cantaloupe)
•Real fruit smoothie
•Trail mix (dried fruit and assorted nuts)
•Whole-wheat English muffin spread with protein-rich almond or peanut butter
•Peanut butter and banana sandwich on whole grain bread
•Energy bar (Clif, Odawalla, Kashi, LUNA, Bumble, Pro, Optimum Energy)
•Nuts: Almonds are a nutritional powerhouse: high in fiber, protein, vitamin E, calcium, riboflavin, copper, zinc, potassium, magnesium, and healthy monounsaturated fat. Also try walnuts, pecans, cashews, pistachios, and unsalted peanuts.
•Raw vegetables: carrots, broccoli, snow peas and celery. These go great with hummus, which is made from pureed chickpeas and sesame seeds, and is also high in protein, vitamins B6 and C, and potassium.
•Avocado sprinkled with or lime juice.
•Dried fruit is a great source of antioxidants, iron, fiber, vitamin C, and potassium. Raisins, blueberries, apples, mangoes, and Craisins are good, to name a few.
WHAT TO EAT AFTER YOU SURF Enjoy a satisfying meal that replenishes nutrients and energy after a day of strenuous activity. Combine a high-protein food with a serving of starch and vegetables.
•Grilled chicken
•Fresh fish (Coho salmon, tuna, and mackerel are rich in omega-3 fatty acids)
•Black beans and brown rice
•Sweet potato
•Fresh steamed vegetables (broccoli, spinach, carrots, beets, asparagus)
•Salad with grilled chicken, steak, fish, or shrimp
•Baked potato
WHY NOT FAST FOOD For some reason, fast food (Taco Bell, Subway, McDonalds, Carl’s Jr.) has become synonymous with post-surfing chow, but this is not the recommendation of the ripped/bronzed staff of The Surfing Site! We think you should be aware that fast food is packed full of sodium, high in saturated fats, and lacks many essential nutrients. In addition, many fast food restaurants use frozen meats or artificial fillers to make the item look bigger. The grease in fast foods can have many negative effects on your body’s performance. You could feel sluggish, nauseated, tired, dehydrated...a real bummer after a day of surfing, adrenaline and pure fun.
Limit your consumption of fast foods. Although fast-food chains generally serve grade A foods, many of their products are high in fat. The average fast food sandwich contains approximately 50% of its calories in fat.
