When it comes to surfing (or any other sport), the right nutrition is key to performing your best. Eating the right pre-surf meals will give you that boost of energy, focus and endurance exactly what you need to enjoy your surf sessions in Bali. Plus, picking the right foods helps your body to recover faster, so you’ll feel ready for your next surf adventure. So, if you’re looking for some delicious and easy-to-make meals that will keep you full and energised before your surf session, you’re in the right place!
Let’s start with a smoothie bowl, which is one of the surfers’ favourites here in Bali! It’s light and full of healthy nutrients such as fruits, greens and fats. This will help you get the energy you need for surfing. Without making you feel heavy on your surfboard. Another benefit of this meal is that you can customise it using all your favourite ingredients.
Choose your favourite fruits and veggies, like frozen banana, spinach, mango, coconut milk and chia seeds. Just blend all the ingredients until the structure is smooth and creamy. Pour the smoothie into a bowl and be as creative as possible with your toppings. Add more fresh fruits, home-made granola, peanut butter, honey and coconut flakes. Enjoy this refreshing breakfast around 1-2 hours before your surfing session!
Overnight oats are a classic pre-surf meal that’s perfect for beginner surfers and easy to prepare the night before. Take some rolled oats, any kind of milk, chia seeds, and a bit of maple syrup or honey if you have a sweet tooth. Add some nuts and your favourite (dried) fruits or even veggies like carrots or zucchini and put it in the fridge overnight (or at least 4 hours).
The next morning, you’ll have a creamy, tasty breakfast that’s high in fibre and protein. The combination of oats and nuts provides slow-digesting carbs will make you feel prepared while you learn to surf in Bali.
Looking for another quick recipe that will keep you full during your surf session? Try this 5-minute healthy make-ahead breakfast. Get some Greek yoghurt, then layer it up with fresh fruits and crunchy granola. Greek yoghurt is a fantastic source of protein, which is needed for muscle repair after all that paddling and popping up. The fruits provide natural sugars for an energy boost and the granola adds that needed crunch and healthy fats. It’s a well-rounded breakfast or snack that you can make the day before if you’re hitting the dawn patrol!
Craving a savoury start to your day? Whole grain toast with creamy avocado and eggs is your go-to meal. Toast a few slices of whole grain bread until golden brown. In the meantime, prepare your eggs how you like it. Boiled, poached, or scrambled work great. In a bowl, mash a ripe avocado and use salt, pepper, some chilli flakes for seasoning and squeeze in a bit of lime juice.
Then simply spread the avocado on your toast, top it with the eggs and add some extra cheese if you’re really feeling it. A meal that’s packed with healthy fats and protein and the perfect choice before riding those waves.
Make a quinoa salad if you want to have another savory meal before heading out to surf. It’s super easy to make! Start with cooked quinoa, chickpeas, your favourite veggies (like cucumbers, bell peppers, cherry tomatoes). If you want an extra protein boost, add some chicken, tuna, or tofu.
Combine everything together in a big bowl, and don’t forget to add some fresh herbs and spices. Use olive oil, lemon juice, pesto or your own dressing, and enjoy!
This salad is a great combination of carbs, protein, and vitamins. And it’s light enough so you can still feel ready and flexible in the water when you’re learning how to surf. Ready to pop-up with confidence!
When you’re planning a whole day of surfing, you need to keep your energy up. And having the right snacks can make all the difference before you begin your warming-up. Make sure you pick snacks that are easy to digest and have a good mix of carbohydrates, protein, and fats. Some great ones are:
Understanding what not to eat is as important as knowing what to eat. Heavy or greasy meals might seem tempting and satisfying, but they’ll definitely weigh you down. Burgers, fries and any fried fast food will make you feel sluggish and uncomfortable on your surfboard.
Also, don’t go all out with sugary snacks and drinks. Yes, they get you going for a second, but after that, you’ll crash and burn. You could feel jittery, shaky and irritable. And believe us, that’s definitely not how you want to feel in the lineup.
And alcohol before your surf session? Definitely not a good combo! Having a drink on the beach before going in might sound nice, but alcohol dehydrates you, affects your responsiveness and impairs your coordination. All the things you’ll need for a fun surf session. It will be harder to stick to the surfing etiquettes and you can be a danger to others and yourself. So save those celebratory drinks for after you’ve surfed!
What’s your favourite pre-surf meal? We’d love to hear your go-to recipe! If you’re ready to start surfing, join our 5-day Learn to Surf program. We’ll guide you through all the basics, from understanding the wave conditions to riding your first waves.
So, what are you waiting for? Book your surf journey today and get ready to ride Bali’s waves!
