Nutritional guide for getting the most out of your winter paddle sessions

So you’ve purchased one of our inflatable SUP boards and are ready to hit the water, you’ve got will power in buckets and the cold UK winter will never stop you enjoying your paddle sessions. However, one thing that will put a halt to those SUP sessions is a crash of energy and stamina.

Even the most skilled SUP riders experience a crash of energy and it’s even more prevalent in colder temperatures as our bodies are burning more calories to try and keep your body warm.

On those cold frosty mornings, without the correct fuel inside of you just carrying your board from the car to the water’s edge can be gruelling, and that’s even before your body is put through its paces during a typical SUP session.

We can’t speak enough of the importance of what you put into your body pre and post SUP paddle, with it being beneficial to all aspects of riding, from replenishing your weary muscles after a hard session on the water to increasing your paddle speed or simply wanting something tasty to allow you to go on to the next activity on a fun filled weekend.

To get the most out of your sessions on one of our inflatable SUP boards we have put together some key nutritional advice for you to add into your life so your body fires on all cylinders:

Pre-SUP session


A really basic one but often over-looked with many opting to drink half a bottle of Lucozade prior to their paddle. Dehydration is one of the main causes of fatigue during physical activity, so aim to drink a couple of full glasses of water roughly an hour before your session and then a couple of gulps just before you hit the water. If you’re planning on going for an extra-long paddle bring a bottle with you and take a sip every 15 minutes.

Whole Grain Toast

Whole grain toast is a fantastic source of vitamins, calcium, iron, fibre and stomach friendly carbs that are great for fuelling your body up. We highly recommend adding a sliced avocado to your toast as a single avocado contains roughly two grams of protein, 15 grams of healthy fat and nine grams of carbs, seven of which are fibrous… not to mention it’s delicious! Sprinkle with a pinch of sea salt and chilli flakes and away you go!


The magical yellow fruit that is adored by sports lovers across the world no matter the discipline, is chock full of potassium, which is amazing for fighting off muscle cramps as well as being full of Vitamin C, magnesium and Vitamin B6. They’re also a fantastic energy booster due to their high natural sugar content.

Citrus Fruits

These zesty little numbers will help boost your paddle power as they are bursting with soluble fibre and high in natural sugars. Citrus fruits are packed full of Vitamin C, which supports the immune system as well as folate which is extremely beneficial in helping to prevent heart disease, strokes and hypertension.


One of our favourites, oats are up there with the best things you can put into your body prior to physical exertion. This magical food transforms carbs into energy which is then slowly released by your body over a longer period. Our favourite thing to do is soak them overnight in a jam-jar with cold hemp milk before slicing a banana over the top with a teaspoon of almond butter.


We’re not talking dry roasted peanuts here, but plain almonds, walnuts, hazelnuts, cashews, macadamias and even plain non-roasted peanuts. These little beauties are dense in calories that are perfect for energy due to their healthy fat, fibre and protein content. Keep some in a zip lock bag and reach in for a handful every half hour in the three hours leading up to your session.

Post-SUP session

 A post-paddle fuel up is just as important as the pre-paddle preparation, there’s no use having an SUP surf in the morning if you’re going to be out of action for the rest of the day. Aim to get healthy carbs and protein into your body, ready for you to carry on with the rest of the day.


Filled full of B Vitamins and containing an impressive six grams of protein per egg, these are a great post-sesh food to get into your body. Add a couple of poached eggs to the whole grain toast and avocado dish we mentioned earlier.


We highly recommend investing in a blender, it will become your best friend. There’s no need to go out and splash on a £500 Vitamix, you can pick up fantastic little blenders for roughly £30 and they are worth their weight in gold. Pack it full of dark leafy green vegetables such as spinach, kale, cavolo nero, apple, half a banana and a few pieces of mango with a drop of water, whizz and away you go!

Chocolate Milk

Stay away from the Nesquik and add some chocolate soy or almond milk cartons to your weekly shop. These nut milks are a great source of recovery nutrition as they are full of protein to repair your weary muscles, it’s full of calcium and Vitamin D and is full of carbs to fill up those empty energy stores. The chocolate… well, you need a treat for all the hard work once in a while.

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