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Check Out These 6 Benefits of Tai Chi

Tai Chi is one of the most popular ways to get fit. It focuses mainly on martial arts movements, meditation, and complete body awareness. Unlike conventional strength training, tai chi is much gentler. While it’s not as exhausting as weight lifting, it has a number of similar benefits.

1. Muscle Strength

There is a Japanese study that compared muscular strength in older adults. One group was assigned to tai chi. Another group was assigned to brisk walking activity. The third group was assigned to resistance training. The study revealed that the tai chi group saw 30% improvement in lower body strength and 25% in arm strength than those in the brisk walking and strength training group.

2. Enhanced Balance and Flexibility

The nature of tai chi allows it to train your balance and flexibility. Some studies have looked into this. As tai chi increases muscular strength, it also improves balance and flexibility. For this reason, tai chi is one of the best fitness programs for middle-aged people and seniors. Our balance and coordination decline with age, but we can slow down this decline, even reverse it, with proper training.

3. Cardiovascular Fitness

While cardio workout is still superior in this department, tai chi does have its cardiovascular benefits. Because it’s not as intense and physically demanding as cardio or high-intensity interval training, it carries low risk of injuries. A study done in Taiwan found that tai chi does not only increase physical fitness but also improve blood pressure and lower triglycerides and cholesterol. These things are responsible for the development of heart disease. Another study conducted at Harvard Medical School showed that 12 weeks of tai chi can reduce the levels of a certain type of protein that determines one’s risk of heart failure.

4. Arthritis Relief

One study presented at an American College of Rheumatology in 2008 showed that tai chi improved the physical functioning and lessened discomfort in people with severe knee osteoarthritis. Moreover, it showed that the improvement was more than the improvement experienced by people doing standard stretching only.

Another Korean study published in 2008 also showed that tai chi improved flexibility and slowed down the progress of a type of arthritis that affects the spine.

5. Osteoporosis Prevention

Tai chi stimulates bones and muscles. The body’s reaction to this is make them stronger by either keeping or adding tissue mass. This is why people who exercise, regardless of the type of exercise, tend to have stronger bones than people who don’t. Those who like low-impact exercise should try tai chi.

6. Improves Sleep

Tai chi helps people with sleep problems get a better quality of sleep at night. This is according to study done in the University of California and published in Sleep journal’s 2008 issue.

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Surfing vs Stand Up Paddle Boarding – Better Body Workout?

It seems no study has yet been published to compare surfing and stand up paddle boarding in terms of muscles worked out and calories burnt. Either way, training for these activities can be strenuous. So let’s look at the muscles that they work out.

Surfing 

Surfing is more like an arm activity. It demands a huge deal of work from your biceps, triceps, and deltoids–the major muscles involved. This is true especially when you’re lying on the board, in which case you don’t put a lot of action on your torso and legs. However, muscular dynamics change when you’re standing on the board. In this case, almost your entire body is doing work. Take note that standing on a surf board requires a great deal of balance. This puts a great deal of work on your core muscles–not just the abs but the entire group of muscles surrounding your midsection. That includes your back and lateral muscles as well.

The gluteus maximus, hamstrings, quads, and calves are also doing a lot of work when you’re balancing yourself on an unstable short board atop the waves. Turning the board again recruits the abs and the obliques as well as the arms and the deltoids. At the same time, your heart is working hard to keep you up. Eventually, this makes surfing an ideal fat burning and muscle toning exercise.

Stand up paddle boarding

SUP can be a barely demanding recreational activity or a strenuous physical exercise depending on the conditions of the water. So it seems it doesn’t make sense to compare surfing to SUP, because either can be just relaxing or physically demanding depending on what you’re doing. However, there are instances wherein stand up paddling requires a great deal of muscular work.

SUP boards are bigger than surfboards, but you can actually use an iSUP for surfing. That means two things. If you’re paddling quietly on a calm lake, then it’s just a but core workout for balance and a bit of arm work. The bigger board affords you of greater buoyancy. However, the size is also a detriment when it comes to maneuvering on rough waters. It’s easy to move a surfboard through the waves than to maneuver a SUP board on rough waves. It requires a greater deal of effort and muscular work. This means that you have to be really more robust when you’re SUP than when you’re surfing on waves.

Then again, you’re basically just training the same muscles–core, arms, thighs, and legs. How does SUP train your muscles. It works out your lats when you bring your arms closer to your body when you’re paddling. It works the deltoids when you raise your arms. The arm motions you do when paddling also trains your triceps and pecs. Not to mention, balancing your body on the board recruits the core, thigh, and leg muscles. However, the latter two do far greater work at maneuvering the board over the water.

Stand up paddle boarding seems the winner in this case, but you have to be physically built for this. Untrained SUP boarders have caused accidents on surfers because they could poorly control their boards. So if you decide that SUP is the way to go for you, check out some of the reviews before buying your board.

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The Most Nutrient Dense Foods For Your Diet Journey

Revving up your diet means including the best foods to the menu. The best foods are those that pack so much of so many nutrients in relation to their calorie content. In other words, these foods give you enough nutrients without filling you up with too much calories. And since I have been on this weight loss and workout journey, I have been looking for foods that will fill me up after a long session on my awesome home treadmill, cause running on it makes me super hungry! Well, here are the foods that I’ve found meet this criteria so far:

1. Salmon

Fish is generally nutritious, but some types are more nutritious than others. Salmon is probably the perfect example. Among fishes, salmon has the most omega-3 fatty acids. Omega-3 has been hailed as one of the best types of fat. It fights bad fat and lowers the risk of heart disease. On top of that, salmon is rich in protein, B vitamins, potassium, selenium, and magnesium. Eating fatty fish, like salmon, mackerel, herring, tuna, or sardines, once or twice a week gives you a good dose of omega-3.

2. Kale

Kale is probably the king of all green leafy vegetables. It is a superfood that is rich in vitamins, minerals, antioxidants, and fiber. One hundred grams of kale has twice the daily needed amount of Vitamin C, thrice the daily needed amount of Vitamin A, and ten times the daily needed amount of Vitamin K. It is a good source of B6, calcium, potassium, magnesium, and manganese. Kale also contains a lot of bioactive compounds like isothiocyanates and indole-3-carbinol. According to research, these substances help fight cancer in animals.

3. Seaweed

Did you know that the seaweed contains more nutrients than vegetables? And did you know there are thousands of different types of seaweed? Seaweed is rich in minerals, such as calcium, iron, and magnesium. It is also rich in bioactive compounds, like carotenoids, phycocyanins, and antioxidants. Seaweed is also rich in iodine, which is necessary for proper thyroid functioning.

4. Shellfish

Different types of shellfish are incredibly nutritious. Clams, for instance, are a great source of vitamin B12. Did you know that 100 grams of clams can supply 16 times the amount of B12 you need in a day? Aside from that, they are also rich in other B vitamins as well as vitamin C, iron, and potassium.

Then you have oysters, which are a very good source of iron. A hundred grams yield 6 times the daily requirement for iron and twice the daily requirement for copper. That’s on top of oysters being rich in B12 and vitamin D.

5. Blueberries

These are the best fruits you can help yourself to. Like most fruits, they contain vitamins and minerals, but that’s not where blueberries are best at. The best thing about them is their antioxidant content. Anthocyanins and phytochemicals make blueberries a superfood. These antioxidants are known to keep the brain healthy and protect adult brains from cognitive decline. Blueberries also lower blood pressure and keep bad cholesterol at bay. Another important thing that antioxidants in blueberries do is they fight cancer.

6. Egg Yolks

You might have read that egg yolks are bad because of their cholesterol content. That’s all myth, unsupported by research. What recent research says is that you shouldn’t worry about cholesterol in eggs, because it doesn’t necessarily raise your blood cholesterol levels. Moreover, skipping on egg yolks means skipping on a lot of nutrients in them. Each yolk is high in B vitamins, antioxidants (lutein and zeaxanthine), choline, and protein. Take note that lutein and zeaxanthine are antioxidants that keep your eyes healthy and prevent macular degeneration. Choline is a nutrient necessary for proper brain functioning.

7. Dark Chocolate

Not all chocolates are created the same. If you must bite a piece of chocolate, bite dark chocolate. One of the best things about dark chocolate is the amount of antioxidants it has. It contains more antioxidants than blueberries. These antioxidants are the ones responsible for regulating blood pressure, keeping bad cholesterol at bay, and improving brain function. Aside from antioxidants, dark chocolate is also rich in iron, copper, manganese, and magnesium.

These are just the top ones that I have tried so far, but I have read about others. So, keep looking for more on your own as well!

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Benefits of Using a Professional Golf Course Net

Over the past few decades, golf has become quite popular, and this has increased the need to make different golf courses all over. This not only includes full-sized gold courses but also driving range netting systems. However, even though some people do not mind visiting a golf course, or even buy a membership for the exclusive clubs, most people prefer having their own golf course netting systems, especially since it’s a great way to practice and get better at golf. Whether you have a huge place to have it installed, or you just want your business to have its own, you might actually bring in the fun locally by any of them.

The problem is that not all individuals are aware that there are companies that specialize in this area and they end up hiring people with no knowledge in this field to install the netting system. If you take the time to find a reputable specialist in this area, you will actually end up getting better services.

If your company is thinking about getting a driving range netting system, it is good to know that there are professionals who focus on this area. The benefits of choosing the right one are many which include:

High-Quality Services

No one can offer better services than those with experience in the netting industry. If you hire a person with the knowledge and experience with driving range netting systems, all your concerns will be addressed, and this will help you to make a well-informed decision.

The Ability To Choose The Right Nets

If you choose someone who specializes in net installation, you will have a diverse range of options to choose from, compared to those who do not know what they are doing. If you do not hire a professional, chances are you will end up looking for the nets yourself, and you may not even buy the right one or the one that suits your needs and preferences.

If you hire someone else, odds are, you’ll have to look for the net yourself and may not even purchase the right one.

If you hire and rely on a specialist, you will have a lot of options, and they will help by explaining the differences and even helping you make a sound decision on the nets.

Do not forget that safety comes first and it should, therefore, be taken into consideration. That is why you should take you time and carefully choose the right person to handle the entire process.

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Bike Commuting Safety Tips For Beginners

Commuting to work by bicycle is a great way to get to work. You can get a nice workout in on the way, and it will normally have you feeling good when you get there. It is also usually fairly safe, even in big cities where there is a lot of traffic.  Still, there are dangers, and you can minimize your risk by taking some common sense precautions as you develop enough road savvy to be safe out there.

Perhaps the most important thing is to wear a helmet. This seems like common sense but there are still a lot of people who don’t like wearing them. Eventually you will probably have an accident, and even at a slow speed, you can get a serious injury by hitting your head on the concrete.  Studies show helmets prevent serious injury.

A second thing to do is get a light for your bicycle. You can get a cheap one and some batteries for a few dollars, or get a rechargeable one for a little more. Rear lights can also be a good idea. While you are getting lights, get some reflective type material for when you ride at night.

The most important thing is to be seen. You can take all the precautions possible, but you still have to be seen by people driving cars that are much faster and much bigger than you,

A key to commuting then is to make yourself visible, and to develop some “street smarts” as far as riding in traffic. There are bike lanes in some cities, and when available they should be used.

It might seem to make sense to ride against traffic, but this is almost never a good idea. While riding against traffic, you and the driver of cars or trucks, have less time to react to each other. Another danger is other drivers will not expect to see you coming toward them and they may overreact or even just not notice you.

While riding in traffic, watch out for doors opening. if you have to be driving along beside some parked cars especially, there is always the danger of a door opening in front of you. Ride defensively. Go slower in this situation and watch what is going on in cars in front of you. Look for things like brake lights on cars, or people moving around inside vehicles.  These could be signs that a door is about to open.

It is a good idea to be a little paranoid, or pessimistic. Always expect the worst and prepare for that. If the worst does not happen you will get a sense of relief at least. But watch out for cars and make sure they see you. Don’t assume they see you, even if it is obvious they should.

Going slower than you really have to is also a good idea, especially around intersections. Watch out for things in the road obviously, but also watch for limbs hanging over into your path, as well as what all the cars around you are doing.

When approaching an intersection, do whatever you can to make sure you are noticed. Wave your arms. Stand up on your bike, anything to make sure you are seen.

Don’t assume drivers are paying attention to you, or that they will do what they are supposed to do. Cars turning are especially dangerous. A car turning in front of you from any direction can cause an accident.  You may have the right of way, but that isn’t going to matter if you get seriously hurt. It is better to go slow, and give up the right of way, and avoid an accident.

Cycling experts also say eye contact is very important. Make eye contact with motorists whenever possible. This will help them see you. Any communication you can have in this way will make the road safer for both of you. Use your arm signals, but also look around you a lot to let people know what you are going to do as you ride.

Another thing to do is to keep your bicycle in good running condition. Regular maintenance will keep you from having problems while you are riding on the streets.

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Road Bike vs Hybrid Bike: Which Should You Buy?

To the pure cyclist, a road bike may be the only way to travel, but for everyone else there is probably a little hybrid in there. Basically road bikes are built for long rides, from the design to the seat and and everything else.   A hybrid takes some aspects of a road bike and combines that with aspects of a mountain bike. Defining what a hybrid is does not always come easily though, as hybrids can be anywhere between the extremes of road touring bike and mountain trail bike.

While cycling purists may scoff at the hybrid, the main consideration should always be comfort and convenience. You need a bike that fits you, not one that fits anyone else.

While road bikes are great for long treks, you may also need a bike for commuting, fitness riding, or for attaching a child seat for family outings. That is where the hybrid comes in, combining some aspects of road bikes to make other types of uses convenient and comfortable.  In theory at least, a hybrid should combine the best of both worlds, though you do have to sacrifice some things to get other things in some cases. It is best to find the bike that best fits you and how you will be using the bike, regardless of any other consideration.

Here are some of the key difference between the two.

The handlebars are the most obvious difference. A hybrid has flatter handlebars, while a road bike has more curvature.  Braking is easier with a hybrid because of the shape of the handlebars. Some hybrids are now making the handlebars more ergonomic, and that may level out this difference.

Size and weight. Hybrids are a little smaller, but may weigh a little more. Road bikes are more focused on being light as possible for a longer haul. A hybrid may feel more responsive in turns because of ifs road bike heritage.

Gearing is lower on a hybrid.  Road bikes are geared for speed, while a hybrid takes some characteristics from mountain bikes and are more geared toward climbing and changing terrain.

Weight distribution. On a road bike you are in a more natural seated position and most of your weight is on the seat. On a mountain bike it is just the opposite, with weight more distributed.  A hybrid spreads out the weight distribution, giving you a little more control in turns, but keeping the speed advantages of a road bike.

Seat position. The seat height determines the position of the rider, and it influences how fast you can go. A road bike is more for speed, while a hybrid is more for comfort.

Tires, Narrow tires on road bikes promote speed on a smooth surface. Hybrid tires are a bit wider, and therefore not as fast. They do better with surfaces that are not as flat, and are more responsive to the road. Hybrid tires also offer better grip when the roads are wet.

The main advantage of a road bike is speed and endurance. You can cover a long distance in a hurry with a road bike. Everything about a road bike is designed around the need for speed and performance, even at the expense of comfort at times.

The main advantage of a hybrid is flexibility. If you want to ride on different surfaces, and want a more leisurely approach, a hybrid might be a better option. if you are also not necessarily going to be mountain biking, but want some options, a hybrid would be a better option. A hybrid can also carry more weight. You can carry more items more easily with a hybrid.

If you like to live in both the road and mountain bike worlds, but dont have a lot of cash, a hybrid would be a great option.

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Best Summer Water Sports

Summer and water sports go together. Often we think of the beach with water sports, but lakes and rivers throughout the nation also provide a great place to enjoy the water.  The simplest water sport of course is swimming, and the great thing there is you basically need no equipment. Being able to swim is advisable for any water sport, and it is great for the body. It might be a good idea to do a little swimming as your first water sport if you are not already involved.

Trying out new things is also a great way to enjoy the summer. Ever tried jet skis? Here are some water sports to consider, and maybe trying a new one or two would be fun this summer.

Here are some to consider.

Jet skiing is a very popular water sport. The skis can get expensive, but the good news is that there are many rentals available. Often these are for the ocean, but many lakes in populated areas rent them. You can ride the waves fast on your own powered jet ski. This is also much easier than water skiing, which takes some time to learn and you need a boat along with other equipment. It might be easier to rent a jet ski than to learn how to water ski.

Kayaking is a slower water sport, but a lot of fun as well. A kayak is a small craft usually for one person, but doubles exist, and you power this one with paddles. They are easy to use, and you can get very close to nature in these personal crafts. While a jet ski lets you fly over the water, a kayak lets you experience the water and everything around it. Canoes are similar to kayaks and could be considered the same activity. Ocean kayaking is slightly different than the fresh water version, but both get you close to nature and are a great way to explore.

Body boarding is another fun water sport for the beach that does not take a lot of money, and is easy to learn. You can learn this one all by yourself. Just get a board and use your feet to propel yourself along the surf. Boogie boards are pretty cheap, and this could be one of the least expensive of water sports to enjoy. Some people like to wear fins, but that is optional. Body boarding is very similar to body surfing, and either way, you will be enjoying a lot of surf.

Snorkeling is another water sport that gets you in touch with nature. You need the snorkels, some fins, and you are good to go. Swim along the surface, or dive some, and look at all there is to see under the water. This is a good way to get close to nature and enjoy being in the water.

If you love snorkeling, you might love scuba diving too, though it takes more effort and is much more expensive. This will take lessons and a lot of specialized equipment, but you get to go a lot deeper in the water and stay down there a lot longer. Often diving is paired with ocean activities, but lakes are also a great place to explore under the water.

Parasailing is another water sport that combines water and the air. A giant parachute keeps you in the air as you are pulled along by a boat. This is about as close to flying is you can get, and is great fun.

Tubing is another water sport that will get you close to nature. There are two varieties. One is for flat water and leisurely floating along on a lake. There is also tubing on creeks or rivers, that can get going a little fast and create a rush of activity.

Related to tubing is white water rafting. This happens on mountain streams or small rivers with rapid water, which is why it is called white water. Usually these are done with tours as it can get dangerous if you don’t know what you are doing. Rocks can be unforgiving if you fall out of your raft. But it is a great rush of adrenaline to go fast down a creek through amazing scenery.

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Inflatable Kayak vs Regular Kayaks

When you are choosing to pick your first kayak, it can be exciting and fun, but the different choices can leave you a little confused on which kind of kayak is right for you. That is fine; that is why this blog is being created. By the end of this post, I am hoping that everyone who has a bit of confusion, will know what type of kayak to buy for their upcoming adventures.

The Types Of Kayaks

There are different types of kayaks out there, and the key to determining what type you will need is considering what kind of activity you will need it for.There are three major types of kayaks:

• Hard Sided or Rigid Kayaks
• Inflatable Kayaks
• Collapsible Kayaks

Hard Sided Kayaks

Also known as rigid kayaks, hard sided kayaks are traditionally made without of wood. These are beautiful kayaks and can be very symbolic to those that own them or make them. Do keep in mind; they do require the most work. These kayaks are more for someone who wants to put constant care and love into them.

You can also buy plastic hard-sided kayaks. They are the most common kind of rigid kayak out there, probably because they are the cheapest of all hard sided kayaks. Do keep in mind that they are the heaviest. These are the perfect choice for anyone who cannot put much money into a kayak. They are the least expensive and also don’t damage as easily, which will require fewer repairs. Though, since they do not get hurt so easy when they do get damaged, they are very expensive to fix.

Along with plastic hard-sided kayaks, you can also buy fiberglass hard sided kayaks. These are another very popular choice among kayakers. These are very lightweight, and they are easier to repair. They are the most expensive choice, however.

The most expensive hard sided kayaks are made from carbon fiber or Kevlar. They are the most expensive because they are so light and easier to maneuver.

Inflatable Kayaks

These are probably the best choice for a newcomer to kayaking. Why? They are very portable and very lightweight. Different types of inflatable kayaks are for kayakers that either enjoys easy paddling or white water rapids. Inflatable kayaks are, for the most part, cheaper than hard sided kayaks, and they are surprisingly sturdy and durable.

Collapsible Kayaks

These are typically more expensive than both hard sided and inflatable kayaks, only because they collapse. They are made out of a material that fits over a wood or metal shape of kayaks. Though the are the most expensive; their value does hold up to their price tag. They are extremely sturdy and durable.

Which One Is Better?

There are many differences spoken about kayakers about the different types. Both inflatable and hard-sided kayaks have their obvious pros and cons.

It all depends on where you are in the sport and how much money and time you want to put into it. If you are relatively new to kayaking and need something more durable and cheaper. They are roomier, and can hold two people and their gear comfortably. It is the right one to choose if you want to bring someone else with you.

If you are more experienced and want to put some more money into it, a hard-sided – or collapsible – kayak is for you. If you are looking for you just for yourself, then a hard-sided kayak is for you as well. They are not as big and won’t hold as much weight as an inflatable kayak. Whichever type of kayak you choose, just remember to be always safe and of course, always have fun.

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5 Best Beaches for Water Sports in Florida

Florida is known for their gorgeous weather as well as their large variety of great beaches. There are many different beaches throughout Florida to play and compete in water sports. Choosing just one can be hard depending on which water sports you’re most into. Below are five of the best beaches for most types of water sports in Florida, or if you’re looking for the best beaches in the Sunshine State for paddle boarding, check out my list here.

1. Fort Lauderdale Beach

Fort Lauderdale beach is one of the top beaches in Florida and offers more than 20 miles of gorgeous sand and warm water. It is a very short walk from most restaurants as well as hotels and offers a large variety of things to do. Individuals can enjoy water sports such as scuba diving, sport fishing as well as sailing and boating. Individuals can also enjoy other top water sports such as jet skiing as well as parasailing and surfing. It is one of the most gorgeous beaches that Florida has to offer.

2. Siesta Beach

Siesta Beach has been rated the number one beach in the United States a few different times by travelers all over the world. It offers warm sandy coastlines and tons of fun activities for the whole family. Some of the fun water sports include fishing, boating and surfing. Aside from water sports Siesta Beach also offers tennis and volleyball nets. It is one of the most beautiful beaches in Florida and offers so many different things to do.

3. Turtle Beach

Turtle Beach is often referred to as the most sportiest beach in Florida. It offers a large variety of fun and interesting things to do. Aside from picnic areas, playgrounds, and a volleyball court there are plenty of fun and exciting water sports to do. Some of the top water sports include boating and sailing as well as fishing. It is one of the most interesting and unique beaches that Florida has to offer.

4. Crescent Beach

Crescent Beach is the perfect location if you are looking for a quiet out of the way setting. It is only accessible through one public road but offers a large variety of things to see and do. Some of the key water sports that Crescent Beach offers is snorkeling as well as diving and scuba diving. Beachgoers can also enjoy the point of rocks which is an area filled with coral formations as well as bright colorful marine life. For all of these reasons and many more Crescent Beach is one of the most private, secluded and quiet beaches in Florida.

5. South Beach

Located in the gorgeous area of Miami, South Beach is one of the trendiest and most unique beaches that Florida has to offer. Not only does South Beach offer a variety of fun restaurants and nightclubs but it also offers a ton of fun beach activities. Some of the top beach activities include tennis, golf, and bike riding. South Beach is known for offering a variety of fun watersports. Each beachgoer can enjoy fishing as well as sailing and boating. Beachgoers can also enjoy surfing, jet skiing, parasailing and a variety of different watersports. It is one of the most exciting beaches in all of Florida.

Although Florida has a large variety of beaches to choose from these are just five of the best beaches that offer water sports. Each beach offers their own unique setting as well as their own unique benefits. While some beaches offer a more social vibe some are more laid-back and quiet. With so many great beaches and so much Sunshine it is easy to see why Florida is one of the top states in all of the United States.

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Best Foods To Eat Before Surfing

Your grandmother probably told you not to eat before swimming because you will get a cramp and drown. Modern studies show this is a complete myth – there has never been a recorded case of somebody drowning after swimming – or surfing – on a full stomach. That said, you probably don’t want to eat a huge meal before hitting the waves – the same as any other workout. Instead, you should eat a light meal or snack – enough to keep you going through your session and so you don’t leave the water starving and desperate for any kind of food (that is when stopping at the nearest fast food joint happens).

Before surfing you should eat a small meal or large snack that balances protein and carbohydrates and contains some natural sugars to give you immediate energy. Here are some suggestions.

• Breakfast cereal or porridge with milk and fruit or juice. A lot of the time you might be surfing early in the day, so many of these suggestions are for breakfast type foods.
• Toasted muffins or crumpets with honey, jam, or syrup.
• Toast with honey or jam. Or if you want more protein, baked beans or peanut butter.
• Creamed rice with tinned fruit
• Pasta with tomato-based sauce
• Jacket potato with creamed corn or a similar light filling. (Loaded jacket potatoes are best for afterwards)
• A cereal bar, muesli bar or sports bar. This is a good option if you are in a hurry or if it is very early in the morning when you may have less of an appetite.
• Banana roll or sandwich with honey.
• Fruit salad and yoghurt or a dairy dessert.
• Fruit smoothie with milk and yoghurt. Some people recommend soy-based smoothies, but soy milk contains phytoestrogens which can cause problems for some individuals.
• Coffee. If you are the kind of person who sharpens up with just a bit of caffeine, a cup of coffee or black tea can be the perfect pick me up.
• Flapjack with nuts. Flapjacks give you a good energy release for longer surf sessions.

You should also add a banana. Bananas contain potassium, which can prevent muscle cramps and charlie horses. If you can’t stand bananas, then here are some other foods that are high in potassium and good to snack on: Coconut water (which is also excellent for hydration), apricots, cantaloupe, dates, nectarines, nuts, orange, raisins, sunflower and pumpkin seeds and plain yoghurt.

Drink plenty of filtered water (or coconut water or a proper sports drink) before surfing. Absolutely save the alcohol for afterwards – alcohol can impair your judgment and result in an accident or worse. Also try to drink sports drinks and eat a light snack during a session that lasts more than an hour – sports and cereal bars are great for this, as are fruit or even candy (in moderation) to give a quick sugar boost.

Remember that surfing is work and your body needs to be properly fueled for it – and enjoy the waves.