Get Fit & Healthy | Top Nutrition Tips from the KALOEA Surfer Girls

Posted by on Apr 5, 2016 7:41:41 AM


How do you feel? How do you look? How is your energy during the day?

These are the kind of questions a sports dietician would ask before designing a nutrition program tailored to suit your individual needs.

We are not dieticians however we’ve learnt from experience that eating like crap makes you feel like crap… and makes you surf like crap too!

So whether you want to take your surfing to the next level, get in shape before rocking those brand new KALOEA Brazilian bikini bottoms that you’ve just bought online or simply feel comfortable in your own skin, it all starts with putting the right kind of foods in your body.


F-One SUP team rider and KALOEA surfer Aude Lionet-Chanfour spends hours in the ocean and maintains a healthy diet to maximize her surfing performance - PC: F-One SUP


Getting fit and healthy involves getting enough physical activity every day and making the right food choices to create energy, recover after an intense work-out and rebuild your muscles.

If you wonder how our KALOEA models get their fit bodies well, they just surf and eat clean!


So here are some general guidelines to follow as well as a few Instagram accounts that will get you inspired and motivated:

1. Getting Fit Starts With Eating Real, Unprocessed Foods

It may sounds a bit basic but just start with eating real foods and you’ll benefit.

And by real foods we mean fresh, nutrient dense, natural whole foods like vegetables, fruits, unsalted nuts and meats that will provide all the nutrients your body needs - such as fiber, vitamins, minerals, proteins- with low added sugar and fat.

You want to avoid processed foods (=high calorie foods) as much as possible. These foods make it hard for your body’s digestive system to breakdown and absorb the nutrients and in the end provide many calories but little value to your body.

So our best advice is to keep it natural, organic and raw - whenever possible - and you’ll see an upgrade in your overall wellbeing right away!

@earthyandy - Follow this rad Hawaiian mum who eats a natural plant-based diet. Perfect for some breakfast inspo!

2. Give your Surfer Girl’s body what it needs: carbohydrates, proteins and (healthy) fats

There are six major classes of essential nutrients found in food: carbohydrates, fats, proteins, vitamins, minerals, and water and your body needs all of these daily to work well.

In saying that, surfing nutrition is about fuel, recovery and rebuilding so us surfer girls need a bit more of carbs, proteins and healthy fats in our diet!

Carbohydrates and fats are the main sources of energy while proteins are needed for muscle repair and growth.

We’ll make an extensive list of recommended/unrecommended foods in a future blog post but for now just keep in mind that:

  • Healthy carbs include pasta, rice, whole-grain breads, cereals, fruit, vegetables, low-fat milk…
  • Healthy fats: olive oil, coconut oil, avocados, raw nuts & seeds…
  • Healthy proteins include lean meat, poultry, seafood, nuts and beans…


3. Eat Balanced Meals

Having balanced meals consists of having the three macronutrients (carbs, protein and fat) in a same meal - make sure you adjust the ratios to your individual needs.

Now we know what you’re thinking… you can find these 3 macronutrients in a Big Mac! So remember what we said before: AVOID processed foods.

Give your body what it needs (vitamins, minerals, proteins, healthy fats & carbs) and less of what it doesn’t need more of, like sodium, saturated fat and refined carbohydrates.

In other words, forget about Mc Donalds.

@wholefoods IG is where you want to look for balanced recipes


4. Snack Smart

Forget about those Mars bars and M&M’s. From now on you’ll only be snacking on fresh fruit, dried fruit, unsalted nuts and energy bars.

Making delicious smoothies is a good way to spice up your afternoon snack!

For good smoothie inspo, follow @shakeforshape a Swedish smoothie addict whose IG feed will make your mouth water…


4. Drink Water

Keeping hydrated helps maintain strength and endurance, it also helps detoxify your body and control your body temperature.

Dehydration of more than 2% of your body weight will negatively affect your performance so make sure you stay hydrated and drink at least 2L of (filtered) water a day!


No need to hit the gym to get a 6-pack, all you have to do is eat clean and surf hard!


Improving your nutritional choices will help you look at your best (glowing skin, hair, nails, thinner waistline), feel at your best and perform at your best so get motivated and start eating clean today!

For more tips to get fit and healthy, make sure you register to our newsletter at the bottom of our homepage and never miss out on a post.

See you girls in the surf Yew!


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Topics: Surf, Fitness & Food, Bikini Body

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