The Surfer's Edge: How 16/8 Intermittent Fasting Boosts Performance.
Unlock the secret that elite surfers worldwide are using to sharpen their focus, boost energy, and ride longer: 16/8 intermittent fasting. Discover why this simple yet powerful eating strategy is taking the surf community by storm, and how it could elevate your performance both in and out of the water.
Economy of movement
At the end of the day having excessive body fat won’t hinder you from surfing. But it can slow you down and affect your Economy of movement, thus your overall surfing performance.
Have you ever heard the term, RIPPER. These are surfers who surf fast and powerful on every wave. They are full of lean muscle with not a shred of body fat on them. They have mastered their economy of movement reducing their energy wastage from one point to another. Surfers with an efficient movement economy can travel at a speed using less energy (Oxygen) than their inefficient counterparts in the lineup. That’s part of the magic.
Whether you are full of lean muscle or carry extra fat and weight, won’t stand in the way of your surfing adventures! But it will affect the breaks you surf, and your overall surfing performance. Nutrition is 80% of the battle.
Our daily fast
It seems basic, caloric-restricted diets and diets low in carbohydrates have been two of the most talked about topics in health and wellness for decades. Some might say these topics have been recycled too many times while people are constantly looking for innovative practices to apply to their lives to improve their overall health. In the world of health and wellness, seldom do experts and enthusiasts alike look back to ancient traditions to add to their repertoire. In recent years, the art of fasting has been revitalized especially among the serious and elite surfing athletes throughout the international surf world.
Fasting has been around since the dawn of time; it has been included in various religions. Hippocrates of Cos (460-370 BC), considered to be a key pioneer in medicine, prescribed fasting to individuals when suffering from illness. Buddhist monks do not eat after noon each day. Hindus commonly fast one day per week. Perhaps the most famous religious fasting practice called Ramadan is practiced by Muslims. Ramadan lasts one month out of the year, during which Muslim individuals fast, from food and water, from sun-up to sun-down. There has been recent evidence that fasting can provide the human body with improvements in weight loss and management, cognitive function, and anti-aging mechanisms.
In layman’s terms, fasting can be thought of as the complete absence of food, water, or both. In the realm of health and wellness, fasting is most often the absence of food as water provides proper hydration, cognitive function, etc. Fasting can be done anywhere from 16 to 72 hours for health and weight benefits. The most popular method of fasting is often referred to as intermittent fasting.
The 16/8 method
Intermittent fasting is not a term for a particular diet, it is simply an adherence to eating at a certain time of day. Some intermittent fasting protocols include alternate day fasting, the 20/4 method, the 5/2 method, and the one meal per day method. However, the most popular method is the 16/8 method. This refers to 16 hours of fasting without food and an 8-hour feeding window. An example of this for the average person could be eating breakfast at 8 a.m., lunch at noon, and dinner at 4 p.m. This strategy would then be repeated each day as long as the 8-hour window is adhered to. Recent evidence has stated the incredible benefits this eating strategy can provide.
A study in 2016 looked at the effects intermittent fasting, in a 16/8 window, had on 17 trained individuals. This study is also important because the 17 individuals who underwent the intermittent fasting protocol did not undergo a caloric-deficit diet, they consumed around 2,800 calories per day. These individuals also ate a high-carbohydrate diet with around 55% of the calories being from carbohydrates. After eight weeks, the 17 individuals who underwent an intermittent fasting protocol lost body fat while retaining muscle mass and strength. This study did not emphasize whether the participants exercised before their eating window, also referred to as a fasted state, or after they had eaten a meal in their eating window.
Joseph Grassadonia catching the perfect wave, fueled by the power of intermittent fasting—proof that timing your nutrition can take your performance to new heights both in and out of the water.
Exercise in a fasted state or fed state
I surf in the mornings only in a fasted state. I prefer not to pack my stomach with anything except with a lot of water. Exercise in a fasted state has been around for a long time in the health and wellness community, specifically the bodybuilding circle, which as a strength coach I have spent a lot of time in. It is theorized without food, and the subsequent low glycogen stores, individuals tap into their fat storage when exercising in a fasted state. Low-intensity, cardiovascular training in a fasted state has been a staple within the bodybuilding community for decades. A recent study reviewed 27 studies that included over 200 participants who underwent aerobic exercise in a fasted vs fed state. The study concluded that fasted aerobic exercise burned more fat, around 20% more, compared to exercise in a fed state.
However, for surfers in particular, high-intensity training, greater than 80% of one’s VO2 max, might not mix well with training in a fasted state. This potential negative effect may be magnified if these athletes are on a caloric-deficit diet or a diet that is low in carbohydrates. Experts speculate that high-intensity training and/or dieting might already be sufficient to help an individual lose body fat regardless of if they adhere to an intermittent fasting approach. Many individuals claim to not be able to push themselves to the same capacity compared to after they have had a meal or even a caffeinated beverage.
Here are 10 evidence-based health benefits of intermittent fasting
Changes in the function of hormones, cells, and genes: When you fast, your insulin level drops, and your HGH level increases. Your cells also start important cell repair processes and change which genes they express.
Can help you lose weight and visceral fat: Intermittent fasting enhances hormone function to promote weight loss. Lower insulin levels, higher HGH levels, and increased levels of norepinephrine all increase the breakdown of body fat and make it easier for your body to use fat for energy.
May reduce the risk of type 2 diabetes: Intermittent fasting may help reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%.
May reduce inflammation: Some studies suggest that intermittent fasting can help reduce oxidative stress and inflammation in the body.
May improve heart health: Intermittent fasting may help improve several risk factors for heart disease, such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
May improve brain function: Intermittent fasting may increase the growth of new nerve cells, which may improve brain function and protect against neurodegenerative diseases.
May reduce the risk of cancer: Some animal studies suggest that intermittent fasting may help prevent cancer.
May help prevent Alzheimer’s disease: Intermittent fasting may help reduce inflammation and oxidative stress, which are key drivers of Alzheimer’s disease.
May extend lifespan: Intermittent fasting may help extend lifespan in animals.
May help you live longer: Some observational studies suggest that intermittent fasting may help you live longer.
Incorporating intermittent fasting into your routine could be the game-changer you’ve been searching for as a surfer. Beyond just improving physical endurance, it sharpens mental clarity and enhances your connection with the waves. By aligning your eating habits with this proven strategy, you’ll fuel your body in a way that maximizes performance, recovery, and overall health. For surfers serious about elevating their game, intermittent fasting offers a simple yet powerful edge that’s well worth exploring.
