Eat to Surf: Nutrition Tips for Energy, Recovery & Surf Longevity
It’s easy to crash after a double‑session day on the Bukit—unless you refuel smart. Balanced macronutrients, local superfoods, and strategic hydration can extend your surf window and speed up recovery.
Macronutrient Breakdown
Complex Carbs (brown rice, sweet potato) → sustained paddle energy.
Lean Protein (tempeh, eggs, chicken, Greek yogurt) → muscle repair.
Healthy Fats (avocado, coconut, nuts) → joint support & hormone balance.
Hydration + Electrolytes
Goal: 1 L per hour surfed. Rotate coconut water with plain water + pinch of sea salt.
🍽️ Pre‑Surf Meal Ideas (2 hrs before)
Banana‑oat smoothie with peanut butter & cinnamon.
Nasi campur: steamed rice, veggies, tofu or chicken; light sambal.
🥥 Post‑Surf Recovery Plate (within 30 min)
Mixed veggie stir‑fry + fried tempeh or chicken + quinoa.
Smoothie bowl: frozen mango, spinach, whey or plant protein, chia.
🗓️ Sample One‑Day Surf Meal Plan
06:30 - Hydration: 500 ml water + lime
07:00 - Pre‑Dawn Snack: banana & espresso
09:30 - Post‑Surf Bowl: brown rice, sautéed greens, tempeh or chicken
12:30 - Lunch: gado‑gado + coconut water
16:00 - Recovery Smoothie
19:00 - Dinner: grilled mahi, sweet potato, salad
Local Bali Superfoods to Try
Moringa leaves – iron boost.
Turmeric jamu – anti‑inflammatory.
