Energy seems like the best subject to start with for surflikeagirl.com.au as without energy, getting out, staying out and getting better in those beloved waves of ours would prove exhausting! All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink…these nutrients can be broken down into; carbohydrates, proteins and fats.
These tips, tricks and recipes will give you even more energy and vitality than you probably already have…. . . .
Now girls….You wouldn’t hop in your van for a surf trip without filling the tank up before you left now would you? We need to fuel our bodies in the same way we do our vehicles….
It all starts at Breakfast……It should consist of carbohydrate, fibre and protein e.g. Peanut Butter on wholegrain toast, eggs and spinach omelette, low-fat cottage cheese on rye bread, museli with protein powder, fruit and natural yogurt or for the breakfast haters try ‘The Ultimate breakfast smoothie. (see recipe).
Carbohydrate is arguably the most important source of energy for athletes, as it is the easiest accessible source to fuel our muscles. Fibre will help to keep your digestive system regular and protein is the building blocks of the body, helping repair, rebuild and also helps us feel full from our meals.
Skipping breakfast not only plays havoc with our metabolism, causing weight control issues; but also starts our blood insulin levels on a roller coaster of a moody and snack filled day…..pick up the spoon girls!
We should be aiming to re-fuel around six times a day as well as consume efficient water to stay hydrated, especially if exercising. This may sound a lot but this will activate our metabolism and keep our energy levels at optimum to take on all the days’ wipeouts! These meals can include healthy Snacks like fruit, nuts, apricots, prunes, smoothies, museli bars and vegetable sticks that can be eaten on the go!
If you have a big wave session or training coming up in the afternoon, try to consume a lunch with sufficient carbohydrates to store enough energy for activity including; chicken salad or brown rice wrap, soup and wholegrain roll, tuna and sweet corn rye bread sandwich, baked potato and salad, avocado + tomatoes on rice cakes, sushi rolls and miso soup and a piece of FRUIT!
After a full day of 3-4 foot offshore…hopefully! Dinner will usually be an imperative post exercise meal to help repair and regain energy exerted that day. It should consist of some good sources of complete proteins to aid the recovery process. Options could include; baked fish and vegetables, chicken + avocado + chickpea salad, stir fry vegetables and brown rice, baked beans on wholegrain toast, chicken + spicy peppers fajitas, falafel in pitta bread with humus + salad, homemade chickpea curry, tuna + four bean mixed leaf salad… are just a few ideas!
Due to our efficient little metabolisms we have gained through our active lifestyles and eating well and often, Night time snacks may be needed to get a goodnights rest. Herbal tea is a great first option to try to satisfy are craves also peaches, mangoes and other sweet tropical fruits that can trick us into think they are really those gooey chocolate balls we all know and love!! If a more substantial snack is needed try guilt free homemade popcorn, line of dark chocolate or natural yogurt with honey are delicious options.
Simply put wahines…..eat a healthy balanced diet, to catch more waves!
Peace and museli!
‘Ultimate Breakfast Smoothie’
The perfect way to kick start your metabolism, give you slow release, lasting energy till lunchtime & its quick and easy!
Ingredients
1 Cup Frozen strawberries (or seasonal fruit)
Half banana
1-2 tbsp Oats, muesli or linseeds
2 tbsp Natural yogurt
Ice cubes
1 Spoon Protein powder (or honey)
Instructions
BLEND!!
