Simple Food Ideas For Surfers To Surf Longer!

Simple food ideas to help you to surf for longer!

Brought to KrisSea by sponsored surf girl, Allannah Brown.


As surfers, we need the right kind of fuel to keep us moving through the day, whether you’re trying to squeeze sessions in between work, working on the beach or on a surfing holiday, you will be so surprised at the difference a couple of changes to your diet will make, helping you to surf longer and stronger.

I have personal experience with this, thinking that a Boost chocolate bar and Gatorade drink was the best pre surf snack a surfer could have, where I would be buzzing around the line up for 30 minutes, only to then crash suddenly and feel sick, whereas now I am careful and considerate of what I’m putting into my body, now a 3 hour surf session is standard.

I eat a big meal in the morning to set me up for the day, lunch will be a similar size, if not smaller and dinner in the evening will be my smallest meal, as this is my time for rest and I don’t need all of that food in my stomach, as well as having a few tasty snacks during the day.

Carbohydrates and fats are the main sources of energy, this is what will make or break a surf session. Complex carbs are a better choice than simple carbohydrates. Most dietary fat should come from sources such as fish, nuts, seeds and vegetable oils. Protein is important for building muscle and repairing them, this will also help with your endurance.


Oats – fuel for the day as they say! – not only will it warm you up on those cold mornings, but it will also fuel you for long sessions. Plain oats can be boring so add dried fruit, cinnamon, banana, things like that. I personally avoid using milk as the digestive system struggles to break it down, so I make oats with water, or you can use almond/coconut milk for a sweeter taste!

Eggs – protein, protein, protein; helps to make you feel fuller! Try with wholemeal pita bread, they fit perfectly and the bread is light rather than your standard loaf, so no bloating!

Granola – add fresh berries, yogurt, or soy yogurt, it’s more like a desert than a breakfast!

Smoothies – these are great if you wake up and your not hungry. I find smoothies are great for dawnies! You can make them the night before, perfect when you don’t want to eat anything too heavy. If you can, try and use fresh fruits rather than frozen, try to use milk substitutes such as almond/coconut/rice milk; same texture, better flavour and packed with energy! Go wild and experiment with different ideas, maybe add a little ginger and garlic?


Salad – A light salad with spinach, nuts, carrot and tomato, really simple and cheap but great for refuelling, maybe add some falafel or grilled chicken for more texture and protein.

Nuts – anything unsalted; almonds, walnuts, pistachios, go crazy! Nuts are full of healthy fats which help to release energy and are also high in fibre and protein, they will fill you up if you don’t have time to make something bigger.

Hummus – this is my go to, I’m a lazy cook and I’m usually starving when I get out of the surf and I want to eat there and then, so I always keep a pot of hummus in the fridge. Better yet, make your own, it is basically pureed chickpeas and sesame seeds, and is high in protein, vitamins B6, C, and potassium.

Now all you need is some chopped up vegetables such as carrots, cucumber, celery and you are good to go.

Rice cakes – a really good carb base, these are light and you can add virtually anything on top and it will taste great, try avocado and pepper, so tasty! or if your feeling naughty and low on sugar, crunchy peanut butter!



This is when we need rest and we need to eat the right foods to repair our bodies ready for the next session. Combine high-protein food with a serving of starch and vegetables.

Baked potato – great with salad, maybe swap the traditional potato for a sweet potato? Sweet potatoes have more flavour and adds variety, don’t slop chunks of butter on the top to melt, try new things like dahl or add a light sauce instead.

Fresh vegetables – not frozen, steam them! Try not to fry because you can lose a lot of vitamins, even though this is a quick way of cooking.

Fresh beetroot, asparagus, broccoli… put some cut up sweet potato strips in the oven to make healthy chips to go with them.

Fresh fish – full of protein, omega 3 and essential fatty acids to keep you in check and to help repair muscles and joints, great with salads and sweet potato fries.

Chicken/turkey – I tend to use turkey meat, it has less fat and is cheaper! Grilled with veggies and wholemeal pita bread is a super quick easy way of getting all of the essentials in, maybe add some mixed beans for protein and iron (especially if you’re a girl!).

There’s lots of things out there to help us surf longer and to keep us healthy inside and out, it just takes a bit of research and experimentation, but you will soon see the benefits for yourself in and out of the water, it’s worth a try!


Thanks  Allannah!!


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