Surfing can be physically demanding and it uses up a lot of calories. A surfer should therefore follow a strict regimen so as to stay in good shape for their daily activities; they also need to exercise so as to keep fit. The primary purpose of eating food is to get nutrients, the essential ones can be grouped into six; carbohydrates, fats, proteins, vitamins, water and minerals. These nutrients provide the body with energy for metabolism, promotion of growth and development and regulation of bodily heat.
Any endurance athlete should try a diet that provides 65% calories, 20% protein and 15% fat this keeps the body functional even in the most physically draining activity. Complex carbohydrates are the perfect energy providers and they are found in foods such as brown rice, bran cereals and oatmeal. The proteins should be low in fats for example legumes, lean meat and beans.
It is significant to stay hydrated by drinking plenty of water before getting on the surf board because the rest breaks are few and far between. The caloric intake should be high because a lot of calories are burned when on the water, it can be improved by taking a heavy breakfast and eating snacks throughout the day.
Diets that work for surfers should include all the basic nutrients and must be balanced. The most important meal of the day is breakfast and it should not be skipped since it provides fuel for the body. A good breakfast should include oatmeal, whole grain bread, protein shakes and high fiber cereal. These foods provide the body with all the energy required. More specific info on diets that work for surfers can be found at http://4dietsthatwork.net.
The snacks eaten all through the day should include protein bars, nuts and dried fruit. The meal taken at the end of the day should be high in protein so as to help repair the torn muscles, tissues and to replenish the body nutrients. They also reduce the recovery time of the worn tissues and prevent injuries.
The Pilates reformer (learn more at pilatesreformer.org) is a useful machine when it comes to getting in shape for surfing because it helps build a strong core which is crucial for balance. It is basically a bed like structure with a platform called a carriage on it and it rolls on wheels within the frame. The carriage is attached to one end by use of springs and a person pulls and pushes them when exercising.
The other exercises that can be done to gain fitness include the Swiss ball pullover in which one sits on the ball with their feet flat on the floor and a medicine ball in the hands. The individual then slides forward on the ball and lays down on it with their thighs and torso parallel to the ground. Contraction of the abs to raise the upper body as if to throw the ball constitutes this work out. Hold for a few seconds and repeat at least fifteen times.
In the medicine ball coil jump one stands with feet apart and holds a ball in both hands. Arms are extended so that the arms are straight, bend the knees slightly then quickly move forward bringing the knees towards the chest. These work outs go a great way in making sure you are fit for handling the next wave.