ENERGY IS YOUR FUEL

Being an athlete is demanding and requires hard work. We do not expect perfection, but rather strive to make the best decisions in every situation. Nutrition serves as our fuel. We fuel ourselves to perform, to recover, and to win! Coach Gabi

You want the energy to stay mentally focused and physically strong. You fuel to perform, fuel to recover, and fuel to win. Performance = Energy

Rider: Pajar Ariyana - Photo: Arya Subyakto, El Salvador WSG 2025

FUEL. BUILD. PROTECT. PREVENT. 

• Fuel - minimally processed. High - fiber carbohydrates that provide sustainable energy

• Build - lean proteins that provide the body the building blocks for repair and recovery

• Protect - healthy fat that nourish brain and decrease inflammation

• Prevent - colorful fruits and vegetables that provide the fiber, vitamins and minerals

  and Hydrate!  

Food is fuel. When you provide your body with the right fuel, you naturally feel more energetic and capable, which enhances your performance. However, without adequate nutrition, your body can enter a catabolic state, breaking down lean muscle for energy. This compromises your ability to handle daily stress and training, preventing full recovery. The result can be fatigue, depression, inflammation, and an increased risk of injury. So, just as you plan your surfing sessions and tides, make sure to pay attention to your nutrition and make the best choices possible!

Don’t Skip Breakfast! Breakfast is key — don’t try to skip it! If you’re in a short fasting period or have early training, that’s fine — just plan ahead.

Here are a few simple rules that can be a game-changer for you:

1. Start with hydration

Wake up and drink a glass of water. You can boost it by adding Himalayan salt and lemon (also called Sole Water). Why it helps? Himalayan salt contains essential minerals and electrolytes that support hydration and help maintain your body’s electrolyte balance.

How to prepare: Dissolve a small pinch of Himalayan salt in a glass of water and add a squeeze of lemon juice.

If you struggle with bloating, help reset your gut by starting your morning with warm water and fresh ginger or peppermint tea.It’s a total game-changer!

2. Get a breakfast boost

Savory Option: 2 scrambled eggs with veggies and a slice of whole-grain bread.

Sweet Option: Oat porridge with berries, almond milk, a sprinkle of cinnamon, and a touch of carob or 100% cacao.

Short on Time? If you’re surfing or training early and can’t fit in a full breakfast, grab a quick snack before your session — try a banana, a power ball, a smoothie, or a cold-pressed juice.

Remember: you want the energy to stay mentally focused and physically strong!

Rider: Toby Brooks

You fuel to perform, fuel to recover, and fuel to win.

Stay tuned for more on how to fuel your day — the right way!

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Coach Gabi