Paddleboarding Nutrition and Supplements

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Some paddles run on a banana and a coffee. Others, like a four-hour coastal tour, a downwind run or a distance race, need a real plan, or you’re paddling the last mile on empty with a headache from too little water. Stand-up paddleboarders don’t need special diets, but they do need enough food and fluid for how long and hard they paddle. This short guide covers paddleboarding nutrition for recreational paddlers, teens and racers, and how to choose supplements safely.

General information, not medical or dietary advice. For a personal plan, talk to a doctor or a registered dietitian (ideally a board-certified sports dietitian, CSSD). Back to the paddleboarding hub.

Everyday eating for paddlers

There’s no SUP-specific nutrition consensus yet, so the guidance comes from general sports nutrition. The joint position of the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada scales carbohydrate to training: about 3 to 5 g per kg of body weight a day for light or skill-based training, 5 to 7 g for about an hour a day of moderate exercise, and 6 to 10 g for 1 to 3 hours a day of moderate-to-hard training. Protein: about 1.2 to 2.0 g per kg a day, spread over meals. For a 70 kg (154 lb) paddler, that’s roughly 84 to 140 g of protein a day.

• Weekend paddler: normal balanced meals; a snack and water on paddles over an hour.
• Racer training most days: carbohydrate at every meal (rice, pasta, potatoes, oats, bread, fruit), protein at every meal, and a recovery snack after hard sessions.
• Teens: real food first. Growing paddlers need enough total energy; skipping meals before a paddle is a common mistake.

A long paddle day, meal by meal (practical example)

• Breakfast, 2 to 3 hours before: oats with banana and yogurt, or eggs on toast with fruit. ACSM’s guidance is a familiar, carbohydrate-based meal 1 to 4 hours before exercise, not too heavy in fat or fiber.
• On the board: a bottle of water or electrolyte drink, and for tours or races over about an hour, easy carbohydrate in a dry bag: a granola bar, dried fruit, chews or a PB&J. Sports nutrition guidelines suggest roughly 30 to 60 g of carbohydrate an hour for efforts of about 1 to 2.5 hours.
• After: a real meal with carbohydrate and 15 to 25 g of protein, such as a rice bowl with chicken or beans, a burrito, or pasta, plus extra fluid.

Fluids and electrolytes

Paddlers in a 2021 study lost about 0.82 kg (1.2% of body weight) in roughly an hour, more in heat and on longer, harder sessions. Drink before you go, carry water on paddles over an hour, and add sodium on long or hot days. Two common choices are Skratch Labs Hydration (about 400 mg sodium and 20 g carbohydrate per serving) and Nuun Sport tablets (300 mg sodium, 1 g sugar). Follow the label, and check with a doctor if you have high blood pressure, kidney or heart problems, or are on a low-sodium diet. Fluid timing for paddle and race days is on our Paddle Day & Race Day page; more products in our best electrolyte powders guide.

Supplements: what’s worth knowing

Supplements aren’t needed for most paddlers. The International Olympic Committee’s consensus statement on dietary supplements says a few have good evidence in specific situations, and warns that contamination is a real risk: a study of 634 supplements from 13 countries found about 15% contained undeclared prohormones. If you compete under anti-doping rules, or simply want to know what’s in the tub, choose products that are third-party tested for sport (NSF Certified for Sport or Informed Sport/Informed Choice).

• Protein powder: a convenience when meals are hard to fit in, such as Thorne Whey Protein Isolate (21 g protein per scoop, NSF Certified for Sport). See best protein powders.
• Creatine: one of the most studied supplements, mainly for strength and repeated short efforts, so more relevant to sprint racers and gym work than to long tours. It can add 1 to 2 kg of body weight. Thorne Creatine is NSF Certified for Sport. See best creatine. The American Academy of Pediatrics recommends against performance-enhancing substances, including creatine, for young athletes.
• Multivitamin and vitamin D: sunscreen, long sleeves and indoor winters can leave some people low in vitamin D; a blood test tells you. Don’t take iron unless a doctor finds you’re low. Klean Athlete Klean Multivitamin is NSF Certified for Sport. See best multivitamins.
• Caffeine: many athletes use coffee before a race. It isn’t for everyone (sensitivity, heart conditions, pregnancy), and the AAP says energy drinks are not appropriate for children and teens.

Fueled, not underfueled

Training hard without eating enough can lead to low energy availability, which the IOC calls REDs (Relative Energy Deficiency in Sport). It affects athletes of every sex and age and can show up as constant fatigue, frequent injuries, or missed periods. If that sounds familiar, talk to a doctor or sports dietitian. Recovery meals are covered on our recovery page, and surfers will find a similar guide at surf nutrition.

Paddleboarding nutrition: FAQs

What should I eat before paddleboarding?

A familiar, carbohydrate-based meal or snack 1 to 4 hours before, not too heavy in fat or fiber: oats, toast with peanut butter, a banana, yogurt with fruit. For an early, short paddle, a light snack is enough.

Do I need electrolytes for paddleboarding?

Not for a short, easy paddle; water is fine. On paddles longer than about an hour, in heat, or if you sweat heavily, an electrolyte drink helps replace sodium. Follow the label.

What snacks are good on a paddleboard?

Things that survive a splash and are easy to eat with one hand: granola bars, dried fruit, chews, pretzels or a sandwich in a dry bag. On long paddles, aim for some carbohydrate every hour or so, and practice in training before a race.

Are supplements safe for SUP racers?

Contamination is the main risk. Choose products certified by NSF Certified for Sport or Informed Sport, take only what the label says, and talk to a doctor or dietitian first, especially if you take medication or have a health condition.

Should teenage paddlers take protein powder or creatine?

Real food covers teen protein needs in almost all cases, and the American Academy of Pediatrics recommends against performance-enhancing substances such as creatine for young athletes. A sports dietitian can help if a teen struggles to eat enough.