What Should I Eat Before Surfing? (And Should You Even Eat at All?)

This is one of the most common questions I get—and the answer isn’t one-size-fits-all, whether you’re chasing barrels or just out for a mellow paddle, what (and if) you eat before a surf session depends on your goals and timing.

For the performance-driven surfer, fueling is more important. If you want to feel strong, stay sharp, and surf longer, fuel like an athlete. Aim for a balanced meal 1–2 hours before paddling out:

• Carbs for quick energy

• Protein to support your muscles

• A little fat to keep you full

• 8–12 oz of water with your meal

Smoothie bowls are one of my favorite options for pre- or post-surf! Then, about 30 minutes before you surf, sip on electrolyte water to stay hydrated in the lineup. If it’s been a while since your last meal, a quick high-carb, protein-rich snack can keep you from running out of steam mid-session.

For the casual or weekend Surfer, you don’t need a full fueling strategy, but don’t head out on an empty tank either. A light meal 1–2 hours before surfing is usually plenty. Keep sipping electrolytes before you paddle out, and make sure to hydrate after your session, too.

Not Super Hungry?

That’s fine—but try a light energy boost before hitting the water:

• Coffee with a bit of sweetener (yep, carbs!)

• Coconut water (bonus: natural carbs and electrolytes)

Even if you feel fine surfing fasted, a little fuel can make a big difference in performance, focus, and endurance. Don’t let an empty stomach cut your session short.

Bottom line: Fuel = flow. A little planning goes a long way when you’re chasing waves.

Want some inspiration for top food choices for surfers? Click here to get my guide!