The classic image of the surfer content with cold beers and slices of pizza after an intense session remains firmly entrenched. Yet, whilst the ocean certainly whets the appetite, the reality of modern surfing is quite different. Whether you’re a professional on the Championship Tour or an enthusiast looking to improve, one thing is clear: your performance in the water depends directly on the fuel you put into your engine.
At the Hossegor Surf Camp, nutrition is one of the key pillars of our ‘Mind & Body’ approach. We know that surfing intensively for several days on end is impossible without the right diet. That’s why we’ve entrusted the design of our menus to a sports nutritionist. Discover why eating well is the best-kept secret to surfing better.
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Surfing: an unexpected energy drain
From the outside, surfing appears to be a fluid and relaxing board sport. In reality, however, it is more like a full-blown aquatic decathlon. A two-hour session draws on two energy systems with very different demands.
Firstly, aerobic exertion, or endurance, occurs when you row to clear the bar, battle against the currents or reposition yourself at the bow. This type of exertion places continuous strain on your cardiovascular system and leads to a significant depletion of glycogen, the sugars stored in your muscles[1]. Secondly, anaerobic exercise, characterised by brief, intense muscle contractions during take-off or manoeuvres, produces lactic acid, which is responsible for muscle fatigue.
On top of that, your body also has to combat heat loss. Maintaining a stable core temperature of 37°C in water that is often around 18°C requires a significant amount of energy. Not to mention coping with the constant stress of the waves and the natural environment. As such, a surfing session can burn between 400 and 600 calories per hour[2].
“A surfer who doesn’t eat properly doesn’t hit a plateau because of a lack of technique; they hit a plateau because they lack fuel.”
Before your session: recharge your batteries without putting on weight
A common mistake is to go surfing on an empty stomach, thinking this will make you feel lighter, or, conversely, to have a breakfast that is too high in fast-acting sugars (pastries, shop-bought jam). In the first case, you risk hypoglycaemia after just 45 minutes of surfing, which leads to a drop in performance. In the second, the insulin spike causes a sudden bout of tiredness right in the middle of your session.
At the Surf Villa, our breakfast is designed to provide you with sustained energy thanks to its low glycaemic index, without putting a strain on your digestion. It includes complex carbohydrates such as porridge, sourdough bread and our homemade granola, which release their energy slowly. Healthy fats, such as almond butter, nuts (walnuts, hazelnuts) or avocado, are essential for helping you cope with the cold. Finally, staying hydrated is vital, as we often forget that we sweat a lot even in the water. Tea, lemon water or freshly cold-pressed juice will help you stay well hydrated.
After the session: the metabolic window
The period immediately following your workout is crucial for preparing for the days ahead. After exercise, your body enters what nutritionists call the ‘metabolic window’: a period lasting between 30 minutes and 2 hours during which your body is particularly receptive to nutrients. It is during this phase that your body repairs damaged muscle fibres and replenishes its energy stores[3].
That is why the meals in our healthy half-board package are carefully balanced, as devised by our sports nutrition expert. We prioritise high-quality proteins – essential for repairing micro-tears in the shoulders and back – such as organic eggs, fresh fish or pulses like lentils and chickpeas. Recovery carbohydrates, such as sweet potato, quinoa or brown rice, help to replenish your glycogen stores for your next session. Finally, a high antioxidant content from seasonal vegetables and spices such as turmeric or ginger helps to combat inflammation caused by exercise and sun exposure.
| The nutrient | Its role for the surfer | Our app on your plate |
|---|---|---|
| High-quality proteins | Réparer les micro-déchirures musculaires (épaules, dos). | Œufs bio, poisson frais, légumineuses (lentilles, pois chiches). |
| Carbohydrates of recovery | Reconstituer les stocks de glycogène pour le lendemain. | Patate douce, quinoa, riz complet. |
| Antioxidants | Lutter contre l’inflammation liée à l’effort et au soleil. | Légumes de saison colorés, épices (curcuma, gingembre). |
« La récupération de demain commence dans l’assiette d’aujourd’hui. »
https://youtu.be/fHj5VDhgu3g?si=KRiwVz_lrNpeHHfo
Detox for greater clarity
Another major benefit of a healthy diet, which is often overlooked, concerns your brain. Surfing requires you to read the ocean quickly and make split-second decisions. A sluggish digestion, caused by an excess of unhealthy fats or alcohol, diverts your body’s energy to the stomach at the expense of the brain and muscles. This is known as the ‘brain fog’ effect.
By adopting a detox and anti-inflammatory approach during your stay with us, you’ll notice a marked improvement in your mental clarity in the water. Your reflexes will sharpen, your take-off timing will improve, and you’ll stay focused for much longer. Eating healthily isn’t a restrictive diet, but a true celebration of fresh, local and delicious produce, prepared with passion. By combining this optimised nutrition with our technical coaching and daily yoga sessions, you’re giving your body the ideal environment to push its limits. Come and experience the difference!
