By Adam Daly

Refueling Your Body After Your Surf - By Harriet Renkin

Surf Recovery 101 - Be Ready to Catch That Next Wave!


Hi! It's me again, Harriet - hopefully you read my last blog for Blue Surf School about how to fuel your body to get the most out of your surf session and you're back for more! 

Well as you can imagine, if it is important to fuel up before your surf session, it's equally important to re-fill the tank so you recover quickly and be as fresh as possible for another day of surfing. With every great surf sessions or hard period of exercise comes the need for a great recovery. I'm here to help you understand the importance of proper post-training nutrition which can be used after a surf session or any other exercise you may partake in. In this blog, we'll explore effective nutrition strategies to help you recover faster, reduce muscle soreness, and get back on your board feeling refreshed and ready to ride.

The Importance of Post-Surf Recovery:

You've given it your all out in the water, and now it's time to give your body what it needs to recover. Proper post-surf nutrition is key to replenishing energy stores, repairing muscle tissue, and reducing inflammation. By fueling up with the right nutrients, you'll be back on your board in no time, ready to tackle the next swell.

Nutrition Strategies for Surfer's Recovery:

Replenish Glycogen Stores:

  • After a surf session, your glycogen (energy) stores can be running on empty. It's crucial to refuel with carbohydrates to restore energy levels and support muscle recovery.
  • Carbohydrates: Opt for complex carbohydrates like sweet potatoes, brown rice, or whole grain pasta to replenish glycogen stores effectively.

Example: Swap out white rice for a sweet potato in your post-surf meal. Try a hearty bowl of sweet potato, grilled veggies, and a side of fruit for a delicious and nutritious recovery option.

Repair Muscle Tissue:

  • Surfing takes a toll on your muscles, causing micro-tears that need repairing. Protein is essential for muscle recovery and growth, helping you bounce back stronger.
  • Protein: Include high-quality protein sources like chicken, fish, eggs, or plant-based options to support muscle repair and reduce soreness.

Example: Instead salmon (anti-inflammatory), grilled chicken, edamame, tofu or tempeh into your post-surf meal. Turn this into a burrito bowl paring with 2-3 veggies of your choice, rice and black beans

Hydrate and Replenish Electrolytes:

  • Surfing under the sun can leave you feeling dehydrated and depleted of electrolytes. It's crucial to hydrate and replenish these essential minerals to support recovery and prevent cramping.
  • Electrolytes: Think of electrolytes as the body's natural batteries, responsible for regulating hydration, muscle function, and nerve impulses. They're lost through sweat and need to be replenished post-surf.

Example: For a homemade electrolyte drink simply, mix water with a squeeze of lemon juice, a teaspoon of honey, and a pinch of salt for a refreshing and replenishing beverage. A classic sports drink such as Lucozade Sport would also work for a quick fix.

Key Takeaway Points for Surfer's Recovery:

  • Diversify your complex carbohydrates to include options like sweet potatoes, brown rice, or whole grain pasta.
  • Incorporate a variety of high-quality protein sources into your post-surf meals, such as chicken, fish, eggs, or plant-based alternatives.
  • Stay hydrated and replenish electrolytes with water or homemade electrolyte drinks to support optimal recovery and performance.

By prioritising your post-surf nutrition, you'll recover faster, reduce muscle soreness, and be back out there riding the waves whilst feeling stronger and fitter.

Remember, recovery is an essential part of any exercise you undertake and will help you get back to doing the things you love faster, whilst reducing the risk of short and long term injuries.



Harriet Rekin is a registered Performance Nutritionist (ANutr), PT and CrossFit Trainer passionate about helping her clients fuel to thrive.

With a BSc in Exercise, Nutrition & Health, MSc in Clinical and Public Health Nutrition, and over two years working as a nutritionist, she has strong scientific and evidence-based knowledge to empower you to reach your goals.

Harriet's work uses a multi-disciplinary approach providing support, accountability and education. She takes a holistic approach to nutrition, considering not just what you eat, but also when you eat, how you eat, and your relationship with food.

Her Aim:

To empower you to achieve your goals in the simplest, most effective and sustainable way.

To enhance your quality of life and promote longevity.

To educate you on the principles of nutrition

To provide you with the tools and confidence to continue your journey independently

To help you thrive, not just survive

You can find out more about her services here:


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