Surfing Nutrition - How Can We Use The Glycaemic Index

Properly fueling the body for a surf session is paramount if we are to stay out there catching waves without the early onset of muscle fatigue.

But what is the best pre-surf food to get inside us before paddling out? And what exactly is the Glycaemic Index?

Here are a few tips and a little of the science behind them.

Slow or Fast Carbs?

Carbohydrates are the power cells of nutrition. The primary source of energy for our bodies and as such, a pre-surf carb intake is vital. However, do we go for fast or slow carbs to fuel the session?

The difference between fast and slow carbs is all about how quickly foods are broken down by the body and the speed at which glucose levels are raised. A food source containing carbs will feature somewhere upon what is known as the Glycaemic Index (GI). This index ranks foods on a number scale between 0 and 100 and is further broken into three unique sections – Low GI (0-54), medium GI (55-70) and high GI (70+).

Foods with a high GI release the sugars faster and offer a quick shot of energy that can prove beneficial during sport and in post-exercise recovery, whereas a lower GI signifies a slow feed of energy and is frequently cited as the most potent method of fueling the body pre-exercise.

In terms of sports nutrition, GI is a topic of much debate. However, the general consensus appears to recommend fueling with low GI foods up to four hours before surfing to deliver a slower and more prolonged release of energy that will last the duration of even the lengthier surf sessions. For a surfer the pre-session carb intake is especially important as there is little opportunity to take on fuel during the session.

Meanwhile, for the post surf refuel, higher GI foods are considered the key for two distinctive factors. The first being the need to replenish muscle glycogen – an essential fuel for exercise. The second due to studies finding that consuming high GI carbs in the first hour after exercise, ideally with some protein, enhances exercise-induced muscle formation.

However, things are sadly not quite that simple.

How a food is prepared will have an effect upon its GI. And, there is another factor coming into play known as Glycemic Load which we will cover in a future article. For this reason, the GI can offer a solid guide as to which foods might offer the quick burst over the slow burn for the pre and post surf energy requirements, however, such information should also be incorporated into what you already understand about healthy eating as a whole.

Check out the graph below for some examples of foods and their GI.

For the surfer storing food on land for a refuel, go for the items that won’t spoil in heat or cold such as bananas and oranges, maybe an isotonic sports drink to replenish lost fluids and salt balance.

The above is a simplified look at GI foods and their potential impact upon performance. However, we are not medical professionals and as such this information should not be viewed as medical advice. Every person will have their own specific dietary requirements and health needs, for more detailed information a nutrition expert or medical professional should be sought for advice.