What to eat after paddleboarding helps determine how quickly you recover and how your body adapts to the workout. SUP provides cardiovascular benefits, improves balance, and builds trunk muscle endurance - but reaping those benefits requires proper recovery nutrition.
Most paddlers underestimate how much fluid they've lost. Studies show average mass loss of about 1.2% during SUP sessions, primarily from sweating in the sun. Combined with depleted energy stores from constant paddling and balance work, post-session nutrition matters more than you might think.
The Recovery Priority
SUP combines cardiovascular work, upper body paddling, and constant core engagement for balance. After your session, you need to rehydrate (sun exposure means significant fluid loss), replenish energy stores, and provide protein for the muscles you've worked - especially shoulders, back, and core.
Why Post-Paddle Recovery Matters
After paddleboarding, your body needs to:
- Rehydrate: Sun exposure and exercise combine for significant fluid loss
- Replenish glycogen: Your muscles have used carbohydrate stores for paddling power
- Repair muscles: Shoulders, back, arms, and core have all been working
- Cool down: If paddling in hot weather, you may need to help your body thermoregulate
For recreational paddlers, proper recovery ensures you're not excessively sore the next day. For those paddling regularly or training for distance/racing, recovery nutrition supports adaptation and performance gains.
Best Foods After Paddleboarding
Immediately After (Within 30 mins)
Quick Recovery Options
- Water or electrolyte drink - Rehydration is priority one after time in the sun
- Organic chocolate milk - The carb-to-protein ratio aids recovery (check the label - avoid versions full of additives)
- Banana and handful of nuts - Quick carbs, protein, and potassium
- Smoothie - Hydrating, easy to consume, includes carbs and protein
- Greek yoghurt with fruit - Protein and carbs, refreshing after time on the water
Full Recovery Meal (Within 2 hours)
Complete Post-Paddle Meals
- Fish tacos with rice - Protein, carbs, light and satisfying
- Chicken salad with bread - Balanced nutrition, not too heavy
- Pasta with salmon and vegetables - Carbs, protein, omega-3s for recovery
- Burrito bowl - Rice, beans, protein, easy to customise
- Sandwich with protein and salad - Simple, balanced, convenient
Rehydration Priority
Paddleboarding in direct sun creates substantial fluid loss. Males lose more than females, and losses increase with temperature, duration, and intensity.
- Start immediately: Begin drinking as soon as you're off the water
- Include electrolytes: If you were out for more than an hour or it was hot
- Continue for hours: Full rehydration takes time, keep drinking
- Monitor urine: Should return to pale yellow within a few hours
Recovery by Session Type
After Recreational Cruising
Moderate intensity, primarily balance and light paddling. A balanced meal and rehydration will cover your needs. Don't skip eating just because it didn't feel "hard" - you've still burned energy and lost fluid.
After Distance/Touring
Higher energy expenditure, more significant muscle fatigue. Aggressive refuelling with carbohydrates and protein. Multiple eating occasions over the hours after your paddle.
After SUP Racing
High intensity, significant glycogen depletion. Recovery nutrition becomes critical. Consume carbs and protein within 30 minutes, followed by a substantial meal within 2 hours.
After SUP Yoga
Lower calorie burn but still requires rehydration and a balanced meal. Focus on replenishing fluids and eating something nourishing - your core has been working throughout.
Summer Paddling Considerations
When paddleboarding in warm weather:
- Electrolytes matter more: Higher sweat rates mean more sodium loss
- Light meals work well: Heavy foods can feel uncomfortable in heat
- Cold foods are refreshing: Smoothies, salads, chilled dishes
- Continue hydrating: Heat exposure effects continue after you're off the water
The Bottom Line
Post-paddle nutrition centres on rehydration - you've lost more fluid than you realise. Follow up with a balanced meal containing carbs and protein within 2 hours. Your recovery and adaptation to SUP training depends on giving your body what it needs.
