Nutrition and Supplements

[BoMan]

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It's Spring Break, school's out and I'm planning several trips to BO

To keep energy up throughout the 3 hour sessions I need to improve my diet. Frosted mini wheats and coffee were great in my college days but not so much now. Can you recommend foods and supplements that help your surfing stamina? Below are recommendations from Surfing Waves Features.

The Top Surf Foods List

Bananas
Tea (regular, green and Yorkshire tea)
Chocolate / high energy snacks
Burritos
More Tea
Pasties (various)
Dried Fruit
Crisps (potato chips)
Isotonic Drinks
All Day Breakfast (preferable after a surf!)
Hot Dogs
Coffee (various)
Sandwiches (home made, fish finger, tomato sauce)

One of the most popular post surf snack preferences was beer.

[oldmansurfer]

I don't normally recommend any dietary supplements but I actually do take a B vitamin supplement that in my imagination helps to boost my basal metabolic rate. Other than that I eat fairly simply at home and while at work I am on a seefood diet. I see food and I eat it We get so much food brought to us at work it's hard to resist. This morning someone dropped off a glazed donut for me and from last night a chocolate chip brownie which is my second breakfast which I ate at work after eating a huge bowl of Cheerios at home this morning. I drink lots of coffee black or iced tea also unsweetened. I eat very little processed food at home except Cheerios or other cereals and Triscuts and cheese and beer (and sometimes Kim Chee)

[drowningbitbybit]

*opens a beer, sits back to watch flood of spurious anecdotal evidence as to why My Particular Vitamin makes somebody surf better*

[oldmansurfer]

It's the glazed donuts and chocolate chip brownies that make me surf better.......in a round about way............I quit surfing and food starting pouring into my job. I was getting out of shape and overweight and this made me realize I needed to start surfing again or I would soon be beyond repair. Yes so thank you everyone who brought me cookies and cake and chocolate macadamia nuts and cupcakes and poki and sashimi and pastries and lilikoi chifon pie for helping me to re-start surfing

[drowningbitbybit]

It's the glazed donuts and chocolate chip brownies that make me surf better...

[Big H]

Ok Bo man....I'm a chef by profession and one of the programs that we run is a Spa Program complete with tailored menus for an individual depending on what they want to achieve....detox, revitalisation, more energy, lose weight, build muscle. Our guests only are with us for a few days but in that space of time we try through this program to teach them how to eat so that they can see results a few months down the line.

I put myself on the program; I'm eating low fat, high protein and low carb which suits my mesomorph makeup and my activity levels...if I get a little hazy I take in some carbs or other natural sugars like whole fruits, but I go easy on both of those. I stay off refined sugars, juices, and pretty much any drink that comes in a bottle (alcohol especially)....really I drink coffee, tea, water and about 250ml of Isotonic drink (here it is Pocari Sweat...over there the popular one is gatorade) and about 300-400ml water before surfing for cramps....if I'm feeling low before a surf I have a banana, but generally like to exercise hungry with a very empty stomach (dawn patrols no eating before and afternoon surfs I skip lunch). I make sure that I take in at least 100 and try for closer to 200g protein within an hour after exercise. I eat salmon frequently for the lovely omega 3, and use olive oil for my fat intakes. I never, ever eat fast food....closest I get is a thin crust crispy pizza from the neighbourhood joint with a wood fired oven....fresh ingredients, not much crust and man is it good! I eat 4-5 times a day in rather small portions....learn how to walk away from too much food on your plate; American restaurant portions are disgusting in their size and fat content for the most part.

On top of that I take a GNC men's daily multi vitamin. I don't get too much into supplements...I try my best to directly effect via diet control and the natural balances borne of a varied and healthy diet.

The boys just brought breakfast to my office....sunnyside up, grilled tomatoes, english spinach sautéed with garlic and shallots, champignon mushrooms with thyme and chive, drizzle of Galantino DOP extra virgin oil. I'm fresh in from dawn patrol and called this in on the way in from the beach.... after this time to go check the restaurants.

Good times!

[waikikikichan]

It was Mountain Dew and Doritos after surf. I've had really bad shoulder pain for the last 5 years. So I had to take Aleve after surf to keep the pain and swelling down ( and icing the area ). But lately I've been take Magnesium Citrate ( magnesium oxide is more common and the type you find at Target and such, but go with magnesium citrate ).
I have been surfing 6 plus hours and haven't really needed to ice down or take Aleeve. Magnesium Citrate helps the muscles relax. I glad I found some sites promoting taking Magnesium Citrate.

[BoMan]

Ok Bo man....I'm a chef by profession and one of the programs that we run is a Spa Program complete with tailored menus for an individual depending on what they want to achieve....detox, revitalisation, more energy, lose weight, build muscle.

Holy cow! Great post...is there anything you can't do?...dive instructor, chef, surf master! I have some catching up to do.

[BoMan]

I have been surfing 6 plus hours and haven't really needed to ice down or take Aleve. Magnesium Citrate helps the muscles relax. I glad I found some sites promoting taking Magnesium Citrate.

Great advice! That will help with my skating too. My left (pushing) foot gets really sore after a cruise.

[Big H]

Ok Bo man....I'm a chef by profession and one of the programs that we run is a Spa Program complete with tailored menus for an individual depending on what they want to achieve....detox, revitalisation, more energy, lose weight, build muscle.

Holy cow! Great post...is there anything you can't do?...dive instructor, chef, surf master! I have some catching up to do.

I used to bartend and I'm good with a hammer!

BTW, I have a looonnggg way to go before anyone would confuse me with a surf master.....as for the rest....a lack of focus maybe? Had my hands in a lot of pots....

[Dex101]

Not really surf related but general sporting nutrition focuses on natural whole foods to give you your main dietary needs with supplements being just that, a supplement to the diet.

3 main focuses with two (kind of 3) main time frames.

Carbs, Proteins and fats; before (during) and after exercise.

on a very simplistic view, Carbs provide base fuel helping you keep going. Carbs are either complex (starchy foods that the body breaks down into glucose) or simple (basically anything sugary) .

Protein is what muscles are made of. protein is from meats, nuts, pulses, cheese etc.

Fats gets a bad rep but vital for the body as a fuel source and also for help keeping the body functioning properly.

Before exercise aim to eat good complex carbs a hour or so before going out, oats, wholewheat cereal are all good sources. Also get some protein in to give the body something to start rebuilding the muscles with, greek yoghurt is a good source of this or eggs, cheese etc. balance this out and you will get the right amount of fat in. close to exercise have some simple sugars (jelly beans, sports drink etc) keep in mind you don't want loads of food in your stomach making you feel bloated.

Afterwards aim for protein to help the body repair itself and complex carbs to refuel.

most people do overestimate the amount of calories the body burns, to burn of a snickers bar, you have to jog for 3km roughly. If you are only going out for a quick paddle about or a quick 30 minute sure, I wouldnt even worry about getting extra fuel in, unless you don't eat (how is that even possible) your body will have sufficient fuel inside anyway.

Find something that works well for you as everyone reacts differently to different things.

Most importantly keep hydrated as this has a much more profound affect on the body.



during is normally not needed unless out for a good few hours, although

[Big H]

I don't reccomend any refined sugars (candy bars, jelly beans, etc). I agree with natural whole foods. Basically most packaged finished preparations aren't good for you. Difficult in the US, easier over here. I also don't reccomend too much dairy; jams the body up. A small amount of yoghurt is good for the acidolphuus bacteria which aids in digestion. Small amounts of cabs are ok but it is better to base your diet around vegetables and proteins. You'll feel better, have less peaks and valleys in your metabolism since sugars will be mostly eliminated, and be less hungry as carbs create this feeling that you "need" to eat once their sugar burn is finished.

I have put many people in this program and all have gotten more fit and lost weight. A few have urged me to publish; it really works and more importantly it makes you feel better.

Portion control is key; cut the portion sizes. You will be amazed how little you actually need to get on and get on well with energy. Most American restaurant portions are about double what you need if not more.

As far as exercise burning calories, it isn't a direct application. Exercise raises general metabolism which in turn burns calories at a higher rate even at rest. The actual calories burned during exercise is negligible.

[BoMan]

Fats gets a bad rep but vital for the body as a fuel source and also for help keeping the body functioning properly.

I knew about complex carbs and proteins from the marathon training in my youth, but your post inspired a look into healthy fats. What to you think of the results?

MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000104.htm
It is essential to eat some fats..They give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going.

Authority Nutrition https://authoritynutrition.com/10-super-healthy-high-fat-foods/
All sorts of healthy foods that happen to contain fat have now returned to the “superfood” scene. Here are 10 high-fat foods that are actually incredibly healthy and nutritious.

Avocados
Cheese
Dark Chocolate
Whole Eggs
Fatty Fish
Nuts
Chia Seeds
Extra Virgin Olive Oil
Coconut and Coconut Oil
Full Fat Yogurt

[Big H]

All those fats are good; I live the evoo, fatty fish (salmon) and full fat yoghurt as the best of those, but all in moderation are ok except for the coconut which had more negatives than positives.

[RinkyDink]

I don't know if anybody can watch PBS. You might need to live in a certain area or have a VPN connection. Anyway, this Frontline episode is pretty informative.

http://www.pbs.org/wgbh/frontline/film/ ... nd-safety/

[Dex101]

So many good fats out there and so many tasty foods that people always overlook when trying to "eat healthily".

[Big H]

Yeah....the body actually needs these monosaturated fats....shame some avoid them thinking that they are benefiting and actually it's the opposite.

Should be enjoyed in moderation, but they are essential.


BTW, bacon doesn't make the list....

[drowningbitbybit]

Screw all these sensible diet options... this morning before I paddled out I had a 500ml can of Mother (Aussie version of Red Bull) that was stuffed full of sugar and caffeine, and it kept me charging in the water for ages!

[Big H]

Screw all these sensible diet options... this morning before I paddled out I had a 500ml can of Mother (Aussie version of Red Bull) that was stuffed full of sugar and caffeine, and it kept me charging in the water for ages!

45 isn't old but it's a lot less forgiving than 35.....


Soft drinks are a memory.....I don't touch them......This is the only 6 pack I rock anymore.....

[BoMan]

I don't know if anybody can watch PBS. You might need to live in a certain area or have a VPN connection. Anyway, this Frontline episode is pretty informative.

Good point! When considering a new supplement, I bring it up with my doctor during the annual physical exam. He brings me up to date with the latest medical research and checks for interactions with my prescription.