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3 Healthy Post Surf Recipes

We all know that surfing can be a very physically demanding sport and a great way to get fit. Also, we are all familiar with just how hungry with can get after a long surf. Despite that intense post surf starvation and the temptation to hit straight for our local pizza shop, it’s important to try to keep your body fuelled with healthy food. Eating healthy will allow you retain your fitness and power and at the end of the day, that will mean more waves and more time in the water.

So to help you us out a little with this task, we asked our Villa chef Rebecca for three healthy and nutritious recipes and a little advice that we will help us to refuel in between surfs;

When you are completely famished after a long day of surf lessons in the sun, it can be tempting not to but you should try to eat a healthy meal or snack between the end of the surf session and one hour afterwards. Doing so will allow your body to recuperate properly from such intense physical activity. This meal should be composed of three main elements: carbs, protein and water. The carbs bring energy to your body and they participate in the absorption of protein. The protein helps to repair the micro lesions of the muscles after any physical activity. Water often gets left aside but it is indispensable because of all the sweating you do when you are surfing, even if you don't notice it! Ideally you should drink around 1L of water in the hour after your surf session depending on how long you have been surfing and the weather.

Here are a few examples of meals or snacks that you can eat after a surf lesson:

Chicken Tabbouleh

surf camp cascais healthy meals


  • 40g Couscous

  • 100g Chicken

  • 30g Tomatoes

  • 5 Mint Leaves

  • 20g Red Pepper

  • 5 ml Olive Oil


Boil the couscous in water for 10 minutes, fry the chicken with a bit of olive oil. Dice the tomatoes and red pepper into small cubes and chop the mint. Once the couscous and chicken are cooked let it cool down and then mix all the ingredients together. Chicken is a good source of protein and is low in fat which makes it a perfect food to eat after a surf session, bringing the right amount of protein to repair your muscles and is easier to digest then some other fattier meat (like beef for example).

Chocolate Smoothie

surf camp cascais healthy meals choc smoothi


  • 100 ml Milk

  • 20g Oats

  • 1 Small Banana

  • 1 Tablespoon of Cocoa Powder


Put all the ingredients into a blender and mix until smooth.

Bananas are filled with all kinds of vitamins and minerals, particularly magnesium which helps to relax your muscles and prevent cramps after surfing. Bananas are also a great source of energy if you feel a bit tired after a surf session.

Quinoa Salad

surf camp cascais healthy food


  • 30g Quinoa

  • 20g Peas

  • 30g Broccoli

  • 1 Small Spring Onion

  • 15g Feta

  • 5mL Olive Oil

  • 1/2 Lemon


Cook the quinoa in salted water for 10 minutes then add small chunks of broccoli, cook for another 10 minutes. Then, add the peas for another 5 minutes. When cooked let it cool and mix with the feta and spring onion. Add the olive oil and the juice of the lemon.

Not only is feta a source of protein, it also contains calcium which participates in muscle contraction. This recipe is ideal for vegetarians.

These are just three of so many simple recipes you can do to stay healthy after surfing. Of course, it’s also important to not be too strict on yourself and to live a balanced life. Every now and then, a little post surf pizza is just what we need also.

Stay tuned for more healthy recipes on this blog in the coming weeks, or come to visit us in Cascais and taste for yourself. Rebecca prepares a number of dinners at our surf villa every week and we always enjoy the chance to taste her delicious food and to socialise with our amazing guests.

If you are interested in coming to experience our surf camp the dinners for yourself, you can see our surf camp packages on our website or you can email us at You can also keep an eye on our daily adventure on our Instagram and Facebook channels.

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