There are some important and interesting things you should understand about surf food. Some experts believe you should plan and adjust your meal (or snack) to the level of physical activity you’re about to tackle.


As we all know, our bodies require energy to perform our daily activities. It is also commonly known that when we practice physical activities, there will be higher demand of energy. Surfers in Bali are no different, even if you’re just starting out as a rookie, it is convenient to know what you should eat and drink before, during, after any surf session. Surfing, especially in tropical places like Bali, can be an intense workout. And just like any athlete, if you want to perform your best, you need to eat right! Take a few minutes to eat properly beforehand, this way you’ll optimize your time spent in the water.

It’s best to boost your body with something that will support paddling, standing up, and carving. Try to avoid hot or too-cold snacks and liquids. We advise to never drink alcohol prior to heading out.

Meal Plan

A proper meal plan for surfers requires a healthy mix of the macronutrients – carbs, proteins, and fats,. As the main source of fuel for paddling, most of your calories should come from healthy, complex carbs, such as whole-grain breads, cereals, and fruits. Protein is also very important to maintain and repair the hard working muscles and should provide a decent amount of your calorie needs. Healthy sources of protein includes lean meat, chicken, fish, nuts, and beans.

The team at Bali Monkey House put together some recommendations into a list of What to eat and drink before surfing. If you have any ideas on what else you think will suit this list, feel free to comment!

  • Breakfast cereal, reduced-fat milk, and bananas
  • Porridge, reduced-fat milk, fruit smoothie
  • Toasted muffins, honey syrup / jam
  • Whole-grain toast with jam/honey / peanut butter
  • Pasta topped with low-fat tomato based sauce
  • Low-fat cereal bar, bananas
  • Fresh fruit salad, low-fat yogurt

It is recommend that around 90 minutes before a high intensity workout, like surfing, you need to consume foods with a low glycemic index. This refers to foods with nutrients that break down more slowly, producing a consistent flow of energy for a longer period.

The following are examples of foods with low glycemic index:

  • Fruits & Veggies
  • Whole Grains
  • Pasta
  • Legumes
  • Milk
  • Fish
  • Eggs
  • Lean meat

We hope you enjoyed this short informational blog about what to eat before surfing in Bali. If you would like to add any information to this article, or would like to have some of your information featured on our blog, feel free to contact usBali Monkey House – Surf Camp is an accommodation and surf camp located in the heart of Canggu in Bali, Indonesia. It has been a home for travelers from all over the planet! From surfers eager to ride good waves to beginners hoping to catch their first one, to lovers of the local Balinese and Indonesian cuisines, or sporty people and explorers seeking to experience the nature of Bali. For information and details about your experience with us, please feel free to browse our website, especially our packages. If you have any inquiries, please use our contact page or email us at [email protected]

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