Q: What is the best nutrition before / after a surf?

I would definitely recommend a good fuel up and hour or two before heading in for a surf and make sure you are well hydrated. A good combo of carbs, protein and "good" fat. (will vary from person to person). Wholesome, nutritious and preferable organic. If you are in for a dawny with no time for brekki, then at least get a banana, yogurt, hard boiled eggs and water, something, before going in. Lack of fuel or dehydration is going to cause a quick burn out, especially if the conditions are big and hard working. Refueling after a work out is essential and the best time to refuel is 15-30 mins after and up to 2hours, though the sooner the better. This will aid recovery and help build muscles after trashing them out in the water. Make sure you are well hydrated with water and with a pinch of celtic sea salt (to replace lost electrolytes that occurs during a sweat) and yup you may not realise it but we sweat in our suits!!! Do not use normal table salt. Its absolutely rubbish and should be thrown away. Avoid grabbing the nearest convenient processed rubbishy food you can find, i.e. a choccy bar, biscuits, a pastry.....May be what your taste buds want at the time, but pretty useless when it comes to replenishing with nutrients. Mostly empty calories, nutritiously void and gain you nothing but an acquired tyre around the waistline and a drop in energy very shortly afterwards.