Sports nutrition is all about fuel and recovery. Of course everyone has their individual demands but we all can follow some general guidelines that will keep us healthy and fit. More and more researches are proving that you are what you eat so the food you chose has a straight impact on your physical performance.
It seems that high quality, nutrient dense, fresh, organic, plant based foods like vegetables, fruits, grains and beans are just better for you and eating them regularly will improve how you perform, feel and recover from training and injury. What you eat affects also your immunity. It makes you feel stronger and fitter so it’s really crucial to develop a good habit of eating simple, natural, raw and organic whenever possible.

Here you can read a few tips from Dr. Doug Andersen, a former sports nutritionist for the LA Kings and the AVP (pro volleyball) as well as working with the ASP for many years as a tour doc. Tim Brown from Surfline asks him some questions:

You’ve worked and designed nutritional programs for some of the greatest athletes in the world. Are there special considerations you recommend for surfers?
DA: Yes and no. For example, what is best for someone surfing at Maverick’s in the winter would differ than from the trip to the tropics where they drop you off for long sessions in warm water + hot sun. Next, I need to determine what a person means when they define themselves as a “surfer.” A 40-year-old who surfs one hour 4-5 times a week before work and a 20-year-old who surfs four hours 3-4 days a week on the day’s he’s not in class are both correct to define themselves as surfers but have different needs.

How do I know if my nutrition is up to par? Is there a test?
My answer would be to ask some low tech questions. How do you feel + how do you look? When I ask how a surfer feels, follow-up questions would be: How is your energy during the day? When you surf? Compared to friends close to your age? I’d then ask about how they recover and find out their rate of minor injury and minor illness. So, before I’ve asked one question about food, if the person has low energy or tires before his friends do, seems prone to minor injuries or catches every cold that comes along, their nutrition may need improvement. The follow-up questions to “How do you look?” would be their thoughts about their body and/or physique, skin, hair and nails. If problems with their external appearance are reasonable — gaining two pounds is not getting fat, and having two pimples is not an acne problem — there is a chance that the foods they choose may not be up to par. One final note regarding complaints on energy, immunity, injury, recovery and appearance is that these (as well as others) can have many causes. Blaming every problem solely on nutrition (which sometimes happens with alternative medicine) is no different than never considering nutrition (which sometimes occurs with traditional medicine). In both cases, it is the patient who gets shorted.

If I’m eating healthy, what can I eat to help my body heal as quickly as possible? Should I take special vitamins or supplements?
If you really are eating healthy, your recovery will not be impeded by nutrition. Healthy eating is defined as enough, but not too much, protein, carbohydrate and fat — and that the types of P-C-F consumed will provide the right amounts of vitamins, minerals, amino acids, fatty acids, fiber and phytochemicals.
“Healthy eating is defined as enough, but not too much, protein, carbohydrate and fat — and that the types of P-C-F consumed will provide the right amounts of vitamins, minerals, amino acids, fatty acids, fiber and phytochemicals.”

If I’m traveling to a different country, what should I take with me for energy for long sessions and to recover quickly so I can maximize my time in the water without burning out?
I like raw nuts and seeds mixed with dried fruits and recommend that, instead of compromising on a pre-packaged trail mix that may have too much sugar, salt or roasted ingredients, you make your own. That way you can have your favorite raw nuts and seeds as well as your favorite dried fruits that do not contain unnecessary added sugar and chemicals. I also recommend healthy types of jerky for those who enjoy meat. By healthy, I mean jerky with lower sodium and chemicals that’s sold in health food stores instead of what is typically found at the local mini-mart. Finally, sports bars or protein bars are a must when you’re going international. I always take enough for two a day. Usually I will pack a box of my favorite high protein bars and a box of my favorite high carb + fiber bars. If the local fare is good, I may have some to bring back or give away. But, more often than not, bringing your own can be a lifesaver.

What about a protein style of drink to help recovery?
Many nutritionists, dietitians and trainers who take a conservative approach to nutrition will tell you protein drinks are expensive and not necessary. I agree — provided you are able to prepare your own meals or have someone you trust do it for you with healthy foods you have purchased. However, in the world most of us live in, the pace of our lives dictates that we often have to eat away from home or on the run. So then my question to my colleagues is “What do you think is the better choice, the $3 cheeseburger or the $3 protein/meal replacement drink?” For example, a protein shake such as Muscle Milk provides around the same number of calories as a small fast-food cheeseburger, with a clearly superior nutritional profile. Translated, this means more of the stuff that is good for you (vitamins, minerals, healthy fats + complex carbs) and less of what you don’t need more of, like sodium, saturated fat and refined carbohydrate. After a long session, slamming a good protein drink with a piece of fresh fruit and (if you’re still hungry) a handful or two of raw trail mix is what I recommend and is far superior to the greasy, processed, fast food you will eat if there isn’t a satisfying alternative available.

The clean water issue: what about preventing illness from surfing in suspect conditions. Can I boost my immunity to evil bugs and bacteria?
Well, the no-brainer is to not surf in the sewage. Unfortunately, eating a salad or taking some herbs is no guarantee you can avoid catching something if you surf in contaminated conditions. If you’re already run down or a bit under-the-weather, you will increase the odds of a full-blown illness.

Speaking of water: how important is it to hydrate?
It’s no secret that adequate fluid keeps you cooler in hot weather. What many don’t realize is that extra fluid will keep you warmer when you’re surfing in cold water as well. One of the best ways to last longer on a cold winter session is to drink an extra 16-20 ounces right before you go out. By weight, the typical surfer is around 65% water and his muscles are over 95% water. Keeping hydrated not only controls internal temperature as described above, it also maintains strength and endurance. The level of performance lost due to dehydration depends on the extent of the fluid deficit. The rule of thumb is anything over 2% will negatively affect performance. For example, if a 150-pound surfer has lost more than three pounds during exercise, his performance will begin to suffer. The formula for rehydration is to drink a pint (16 oz) per pound of weight lost during activity.

Talk about best safest water to drink.
If you research water ratings and best-water contests, you’ll notice each one has a different winner. That’s because, when a group, company or organization compares waters, they use different approaches and test for different types of adulterants. A water with a perfect score for 20 chemicals may have unhealthy amounts of the 21st compound. Bottled water opens up a big can of worms. I certainly recommend it when travelling internationally. As for those who only drink it when not on the road, my opinion will be viewed by many as politically incorrect because I think tap water (in most cases) is not the unhealthy second-cousin bottled water companies have made it out to be. For example, we all know people who refuse to drink tap water, but have no problem drinking a soda, a beer, or a fancy coffee house jumbo special. Now ask yourself if what’s harder on your system, a quart of water from the faucet or a quart of soda.

Can you give an example of a great day of food for a grom, a 20- to 30-year-old and an older surfer who surf at least three times per week?
Breakfast: A bowl of oatmeal with cinnamon. If you need it sweet, add a spoonful of pure maple syrup or honey. For the older surfer, who sits more than surfs, use stevia if you need it sweeter. You may have some berries or banana on the side or mixed in. I’ll mix in a heaping spoonful of protein powder that’s slightly sweetened instead of a sweetener. (When I have a protein drink, I mix a packet of protein powder that has 40 grams of protein, 20 grams of carbs and ~4-6 grams of fat with added vitamins and minerals with a heaping cup of high fiber cereal, some type of fruit & 16 ounces of water.)
Snack: Apple, Orange or both.
Lunch: Turkey or chicken breast on wheat with lettuce, tomato, cucumber, green peppers + mustard.
Snack: Piece of fruit, or if you have a hard workout or long session planned, a handful or two of raw trail mix or a protein shake.
Dinner: A big salad with mixed greens, four colors of veggies (example: carrot, red bell pepper, purple cabbage + broccoli), two spoons of olive-oil based dressing, beans of some type (black, white, pinto, kidney or garbanzo) and nonfat cottage cheese.
Dessert: Fresh berries + non-fat yogurt, or a small protein shake or a protein bar.

Dr Greg Barston is a top sports nutritionist for many elite and professional athletes. Below he gives us a bonus with this quick hit of his “go-to” nutritional picks and products. If you are taking medication, please review these recommendations with your health care professional.

Hydration: I really like ‘Recharge’ by Knudsen. It’s just unsweetened fruit juice and sea salt, which gives the Na, K and Cl we need, plus in a readily absorbed form. Gatorade rocks too, but can be a bit hyperosmolar (causes stomach bloat) for some. Also, can use any unsweetened non-acidic (apple, pear, peach, grape) fruit juice (1 quart), and add 1/4 to 1/2 teaspoon pink salt to it to get the concentration right and speed absorption.

Recovery: Same as above, plus add acetyl -l -carnitine (500-1,000mg), Ribose (1-2g), and Magnesium (200-400mg in glycinate, citrate or chelate forms). Arnica 30C also is good for muscle overexertion and strain. Take five pellets sublingually once a day until relief.

Energy: same as above, plus ubiquinol (the reduced CoQ10 form) at 100mg per 100lb body weight.

Travel Kit: Tea tree oil for topical infections (toenails, coral scrapes, etc), garlic/mullein oil for otitis media, although Silver Hydrosol from Sovereign Silver company is best without leaving a sticky/oily goo in the ear — use a few drops per ear BID. Nothing beats it! Grapefruit seed extract drops and pro biotics, as well as digestive enzymes (all taken away from food) to help with traveler’s disease or food poisoning. The silver hydrosol here again is a must. Essential oil of lavender (if the male egos can handle it) to handle topical burns. Beats the hell out of aloe and anything else.

Immunity: See above plus andrographis for acute viral/bacterial stuff (plus the silver hydrosol again). Add in a good food-based multivitamin. I have all my patients get the PureFood multi from PE.