The Surfer's Diet: Fuel for your waves in Gran Canaria

Surfing in Las Canteras, especially in the La Cícer zone, is demanding. The currents and wave frequency require constant paddling. Have you ever felt drained 20 minutes into the water? Or worse, felt your breakfast "coming up" while duck diving?

At Oceanside Surf School we see daily how good nutrition makes the difference between an epic session and a fatigue-filled one. Here are the keys to fueling your body before facing the Atlantic.

Before getting in (Pre-Surf): Timing is Gold

The number one mistake is eating too much right before the lesson. Digestion requires blood that your muscles need for paddling.

• The Timing: Try to eat at least 60-90 minutes before your class at Oceanside.
• What to eat: Slow-absorbing carbohydrates. Oatmeal porridge, banana, or whole wheat toast.
• What to avoid: In Gran Canaria it's tempting, but avoid a full English breakfast or heavy pastries before getting in. Fat slows down digestion and will make you feel heavy on the board.

Hydration: The invisible enemy under the Canarian sun

Being in the water tricks us: we don't feel like we are sweating, but we are. Plus, the salt water and the sun of Las Palmas de Gran Canaria dehydrate you very quickly.

Pro Tip: Drink half a liter of water 30 minutes before going down to the beach. Good hydration prevents cramps and keeps your reflexes sharp to catch waves.

Recovery (Post-Surf)

When you get out of the water and leave the board at the school, you have a "golden window" for recovery. Your body needs to repair muscle micro-tears so you don't have soreness tomorrow.

• Protein + Carbohydrate: It's time to enjoy the local gastronomy. Fresh fish, papas arrugadas (salt recovery), or a protein shake if you're in a hurry.
• Prepare for tomorrow: If you come to one of our surf courses, recovery is part of the training. Eat well, rest, and come back strong.