The importance of nutrition in the sport of surfing

A zero energy balance, and why it matters for athletic performance

Athletes need to take in enough energy to maintain the weight and body composition suited to training for their sport.

Meeting energy needs is a nutritional priority for athletes. To do this, as a principle, keep the balance at zero (null) between energy intake (that is, the total energy taken in through food, including fluids and supplementation) and energy expenditure (the sum of the energy spent on basal metabolism (BM), the thermic effect of food and the thermic effect of physical activity).

The macronutrient a surf athlete should consume in the greatest amount

The distribution of macronutrients in the diet is carbohydrates, protein and lipids, and it has some specific features for optimising the training process and sporting performance.

The macronutrient a surf athlete should consume in the greatest amount is carbohydrate, with reference values of 55% to 65% per day. You need 8 to 10 g/kg of body weight per day of carbohydrate to keep muscle and liver glycogen at optimal levels.

3 foods with carbohydrates, protein and lipids

Carbohydrates

• Monosaccharides: honey and fruit
• Disaccharides: milk, yogurt, white sugar
• Polysaccharides: bread, pasta, rice, potatoes, legumes

Protein

• Animal origin: fish, meat, eggs, milk
• Plant origin: broccoli, beans, chickpeas, mushrooms

Lipids

• Polyunsaturated (salmon)
• Monounsaturated (avocado)
• Saturated (bacon)

Truths and myths about micronutrients

B-complex vitamins are involved in energy production. True.

It is possible to obtain vitamin D from foods of plant origin. Myth.

Antioxidants protect cell membranes against oxidative damage. True.

The calcium in vegetables is more bioavailable than that from dairy foods. Myth.

Vitamin C boosts the absorption of iron. True.

Fish and shellfish are foods rich in zinc. True.

Magnesium can be found in foods such as peanuts and cashews. True.

Sodium depletion (deficiency) is greater in people who sweat more. True.

The main aims of the pre-training meal

As opposed to exercising while fasting, eating before exercise is a practice that improves physical performance.

The meal or snack you eat before a competition or a training session should prepare you for the activity ahead, remove the feeling of hunger and, at the same time, allow undigested food to leave the stomach.

Snacks to have 30 to 60 minutes before a surf session

The foods should be relatively low in fat and fibre, to help the stomach empty and to limit gastrointestinal discomfort; rich in carbohydrate, to hold blood glucose and to maximise glycogen stores; moderate in protein; and, no less important, familiar to you.

30 to 60 minutes before exercise, you can have the following.

For example: 1 flavoured yogurt + 1 piece of fruit (this will supply glucose that stays available to be used until the final stage of the exercise).

Two macronutrients that should be present in a post-training meal

After exercise, the main aim of food is to restore the fluids and electrolytes you have lost, and to allow energy and muscle glycogen to be replaced.

An intake of 6-20 g of essential amino acids and 30-40 g of simple carbohydrates in the first three hours after any type of exercise, and immediately before the next exercise, stimulates muscle protein synthesis.

Plain milk (400 ml) + 60 g of milk chocolate.

The importance of proper hydration before, during and after exercise

Being well hydrated is a necessary condition for optimal sporting performance. Dehydration interferes with your sporting performance and, in more serious cases, can put your life at risk.

You therefore need to pay attention to hydration before, during and after exercise.

As a key principle for successful training sessions or lessons, I will always recommend that every athlete and student bring a bottle of water (1.5 L) for that hydration principle, so that anyone who does not yet have this healthy habit can start to build it.

I will always stress that drinking water is crucial for our physical recovery and our well-being!

Dietary ergogenic substances currently classified as having evidence

Although food supplements and ergogenic nutritional aids, such as nutritional products that increase performance, are numerous, the truth is that there is evidence that very few improve performance, and some can even cause serious problems in the short and medium term.

The safety of ergogenic substances remains a concern.

Ultimately, athletes are responsible for the product they take and for the consequences that follow.

Dietary supplements or ergogenic substances never replace genetic make-up, the quality of the training process and good nutrition.

Creatine

It is currently the ergogenic aid most used among athletes who want to build muscle mass and improve recovery. It has been shown to be effective in high-intensity activities and in sports that use mainly the ATP-CP energy system as their energy source, such as sprinting and weightlifting, but less so in aerobic endurance sports, such as long-distance running.

Protein and amino acid supplements

Everything indicates that these supplements are as effective as normal food when enough energy is consumed to increase fat-free mass.

Caffeine

The possible ergogenic effects of caffeine may be related more to its role as a central nervous system (CNS) stimulant, and to a reduced perception of effort, than to its possible role in mobilising free fatty acids and sparing muscle glycogen.

Fruit and vegetables

They are, without doubt, the dietary supplement par excellence.

Besides providing good amounts of water, vitamins and minerals, and carbohydrates, they behave as true bases in the body.

Adverse effects of too much caffeine

The adverse effects of caffeine are anxiety, restlessness, tachycardia, gastrointestinal discomfort and insomnia, and it can be ergolytic for new users.

There is little evidence to support the use of caffeine on its own as a weight-loss aid.