What to eat before paddleboarding affects both your energy and your comfort on the water. Stand-up paddleboarding (SUP) combines core engagement, upper body paddling, and constant balance adjustments - and the last thing you want is a heavy stomach while trying to stay upright.
SUP improves cardiovascular fitness, balance, and trunk endurance. But those benefits only come if you're properly fuelled without feeling bloated. The balance demands of SUP make pre-paddle nutrition particularly important to get right.
The SUP Challenge
Paddleboarding requires constant core engagement for balance while your arms and shoulders provide propulsion. You need energy that's readily available without sitting heavy. Studies show SUP participants can lose over 1% body mass from fluid loss alone during sessions - pre-hydration matters.
Why Pre-Paddle Nutrition Matters
SUP places unique demands on your body:
- Constant balance work: Core engaged throughout, burning calories you don't notice
- Upper body endurance: Paddling requires sustained arm, shoulder, and back effort
- Sun and heat exposure: Often paddling in direct sun increases fluid needs
- Variable intensity: Can range from gentle cruising to high-intensity racing
- Limited food access: Once on the water, eating opportunities are limited
Pre-Paddle Meal Timing
When to Eat Before Paddleboarding
2-3 hours before: Full meal with carbohydrates, moderate protein, and low fat. Give your stomach time to settle before balance work.
1 hour before: Light snack if needed - easily digestible carbs only.
30 minutes before: Final hydration. Avoid solid food close to getting on the board.
Morning paddles: Light breakfast 1-2 hours before is better than paddling fasted.
Best Foods Before Paddleboarding
2-3 Hours Before
Ideal Pre-Paddle Meals
- Porridge with banana and honey - Slow-release energy, not too heavy
- Toast with eggs - Protein and carbs, easy to digest
- Rice with chicken and vegetables - If paddling later in the day
- Pasta with light sauce - Carb-focused, moderate portions
- Smoothie bowl with granola - Lighter option, good for summer mornings
1 Hour Before
Light Pre-Paddle Snacks
- Banana - Quick energy, easy on the stomach
- Rice cakes with nut butter - Light carbs, some protein
- Natural energy bar - Low-fibre options preferred
- Toast with jam - Simple carbs, minimal bulk
- Handful of dried fruit - Concentrated energy, portable
Pre-Paddle Hydration
Research on SUP participants found average fluid losses of 0.82kg (about 1.2% body mass) during sessions. Key factors affecting fluid loss include air temperature, session duration, and intensity. Pre-hydration is essential.
- 2-3 hours before: 500ml water
- 30 minutes before: 250ml water
- Urine check: Should be pale yellow before you launch
- Bring water: Attach a water bottle to your board or wear a hydration pack
Foods to Avoid Before Paddleboarding
- High-fat foods: Slow to digest, uncomfortable during balance work
- High-fibre foods: Can cause GI discomfort on the water
- Large meals: A full stomach makes balance harder and feels uncomfortable
- Dairy (for some): Can cause stomach upset during exercise in heat
- Spicy foods: Risk of reflux during core engagement
Different SUP Styles
Recreational Cruising
Lower intensity but potentially longer duration. A moderate meal 2-3 hours before is sufficient. Focus on staying hydrated throughout.
SUP Touring/Distance
Higher energy demands over extended time. Eat a more substantial pre-paddle meal and bring snacks for on-water eating. Consider dates, banana, or natural energy gels for longer paddles.
SUP Racing
High intensity, significant carbohydrate demand. Carb-load the day before, eat a moderate meal 3 hours before, and consider a small snack 1 hour before. Hydration is critical.
SUP Yoga
Lighter activity but requires calm stomach for inversions and balance poses. Eat lightly 2-3 hours before, avoid anything that might cause reflux.
The Bottom Line
Pre-paddle nutrition should be light enough not to affect your balance but substantial enough to fuel your session. Eat 2-3 hours before, stay well-hydrated, and bring water on the board. Your comfort and performance depend on getting this balance right.
