Nutrition for Better, Longer Rides

Story by AJ West

Ah, the elusive search for the perfect energy food that is not only is low in fat and sugar, but also keeps us up on the board without a lag in energy. The truth is that no such perfect food exists, but you can include a variety of snacks and follow tips that will help fuel your desire for waves and slopes until sundown. We have created a list of 20 power foods that contain healthy fats and natural sugars combined with much needed protein to fuel your muscles. We are sure you will notice the difference. Now put those energy bars down and get back to basics!

Avocados - Which are fruits, not vegetables; contain healthy fatty acids and protein. They are sodium and cholesterol-free. They also keep you from bloating up after a big meal . You can eat them with eggs at breakfast, toss them in your salads & sandwiches or make guacamole with garlic and tomatoes for a heart and body kick!

Almonds - Great for brainpower. Almonds also contain healthy fat and protein your muscles need, and essential oils for hair & skin which can get dried out from all that sun, wind and salt water exposure.

Raisins - Packing a large amount of iron, they are high in energy and antioxidants, and low in fat and calories. They contain natural sugars instead of refined sugars that cause you to energy crash.

Figs - Figs are a rich source of calcium, iron, magnesium, Vitamin B6, and potassium. Figs are low in fat and high in fiber. They provide more fiber than any other common fruit or vegetable. They help fight fatigue and provide a wallop of energy.

Olives - These are anti-inflammatory and they reduce symptoms to arthritis, asthma and menopause. They are also extremely high in Vitamin E which helps heal muscles and keep skin hydrated.

Walnuts - These are full of omega 3 fatty acids to help you think more clearly and keep you focused. Walnuts are an excellent source of protein and natural fiber. Walnuts also keep your heart healthy for all that cardio you will be doing!

Carrots - Snacking on one cup of chopped carrots will give you six times your recommended daily value of Vitamin A. They improve eyesight, especially in the dark for those early rising surfers!

Strawberries - As with carrots and flaxseeds, strawberries surprisingly aid in better eye sight. In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids. They fight free radicals and are powerful antioxidants.

Flaxseeds - Flaxseeds are great for your eyes if they are feeling a little dried out, and allowing you to feel fresh even after a hard day. They restore your energy because they contain high amounts of fiber.

Water - Nothing beats water, the healthiest drink on the planet. It speeds up your metabolism, makes you feel fuller instead of eating junk and keeps you hydrated so your body is running on all eight cylinders.

Sunflower Seeds - They are a popular way to beat fatigue. They contain high amounts of protein and extra heart healthy calories that you’ll need for burning in the ocean. Opt for the shelled ones. Put them in salads or eat plain.

Papaya - The colorful fruit helps keep the common cold viruses at bay. It boosts immunity and offers fiber and electrolytes and promotes the health of the cardiovascular system.

Pear - Provide hydration and natural sugars while also promoting colon and heart health.

Green Tea - They are full of antioxidants and strengthen your immune system. It is a healthier alternative to coffee in the morning because the antioxidants and properties in green tea help you burn more calories while protecting you from the free radicals from nature’s elements. Is there anything green tea is not good for?

Ginger - Ginger is an excellent way to beat nausea and stomach gas. Have it as ginger tea, chew on raw ginger or opt for low fat ginger cookies.

Peppermint - If you have a stomach bug or just need to perk up a bit, have a peppermint drink. It’s a great muscle relaxant and helps you clean up your nasal passages and breathe easily.

Watermelon - Watermelon gives you great energy and nutrients without any consuming a ton of calories. It’s a great energy booster and hydrator considering the high amount of water is in the melon.

Low Fat Yogurt - Yogurt is an excellent source of calcium for bones, muscles and hair. It helps keep you full and combined with low fat granola is the great addition to any breakfast to ensure an excellent ride.

Dark Chocolate - Having one small bar a day will satisfy your cravings for sweets and give you a load of antioxidants.

Raspberries - Or any berries for that matter, these beautiful fruits are a great source of antioxidants which are great to neutralize your free radicals which can affect your cells. They are high in fiber and have the least amount of impact for blood sugar levels.

These are just some of the wonderful, natural foods to incorporate into your diet to help you feel your best and to help you achieve optimal performance. With any healthy diet, be sure not to skip meals. The best way to achieve lasting energy is to eat five small meals a day with healthy, proportionate snacks in-between. Not only will your metabolism thank you, your brain and digestive track will too.