Kitesurfing and Nutrition: Tips for proper nutrition.

nutricion y kitesurf

Kitesurfing is one of those sports that combines adrenaline, strength, and skill. But to achieve optimal performance and maintain energy throughout the day on the water, nutrition plays a key role. Here are some tips on what to eat before, during, and after your kitesurfing sessions.

Before the Session: Fuel for takeoff

Pre-session meals for kitesurfing should focus on providing energy without causing heaviness. The key is to consume complex carbohydrates, which offer sustained energy, along with light proteins to maintain muscle mass.

For an ideal breakfast before kitesurfing, try a bowl of oatmeal with fruit and a touch of honey. If you prefer something lighter, a protein shake with banana and Greek yogurt is an excellent choice. Aim to eat between 1 and 2 hours before hitting the water to avoid discomfort.

During the Session: Maintain energy and hydration

While you’re soaring over the water, you need to maintain energy. Energy bars and dried fruits like raisins or dates are practical and easy to carry with you. Staying hydrated is also crucial. Bring a water bottle and drink at regular intervals to prevent dehydration.

For longer sessions, consider a sports drink to help replenish the electrolytes you might lose through sweat. A good homemade alternative is water with a pinch of salt and a splash of lemon juice.

After the Session: Recovery and replenishment

After an intense day of kitesurfing, your body needs to restore energy and repair muscles. This is where proteins play a key role. Have a meal rich in proteins, like grilled chicken or fish, along with fresh vegetables and a serving of rice or quinoa.

Don’t forget to keep drinking water to continue your recovery and help flush out toxins from your body. A protein shake with almond milk or Greek yogurt is a good complement for a faster recovery.


The combination of good nutrition and kitesurfing will help you maintain energy, improve your performance, and recover properly for your next session. So the next time you plan a day on the water, remember these tips to stay strong and healthy while enjoying the waves. See you at the beach!

Apuntate y  disfruta junto a nosotros.

Siguenos en @rebels_tarifa

Disfruta el kitesurf en Tarifa con #RebelsTarifa


Mail: [email protected]
Whatsapp Rebels Tarifa: +34 628 480 100

Abrir chat
Hola, ¿En que puedo ayudarte?