January 23, 2017

Credit : SUPBroz

Credit : SUPBroz


            The 2 most fundamental questions that we have to consider when talking about nutrition during preparation, training and competition are WHAT and HOW you consume?

            When you’re training for a high-mileage competition, either running, swimming, cycling, paddling or all together a triathlon or at the extreme an IROMAN, fueling up the right way isn’t just about what you consume, but also about how you consume it, so you can maximize the benefits of workout recovery and race-day performance.

            Right nutrient is extremely important for new comers to endurance activities, as if you are not properly nourished you’ll fade quickly away.

              “For endurance races, diet is critical,” says Bruno Hasulyo, professional stand Up paddler, winner with his brother of the most challenging endurance SUP event of the year. “Especially on race day, when you have to keep up your performance for longer than 4 -5 hours. You have to be able to fuel your body to go that long.”

            “We’ve been testing the right amount of nutrients for months during our trainings, before fixing the quantities and the different combinations till when we got to our secret formula that we used during the race”.

            It’s good to test your diet early on in training and tweak your intake until you find a near-perfect nutritional balance that satisfies your body’s needs. GOOD IS NOT ENOUGH, you need something more than that, “If it works good in training, it won’t be enough during the race, it needs to be GREAT.”

            Even though we all have a different nutritional demand, there are little tricks and secrets that if we keep in mind we can really improve our performance.

            Follow his rules to build a diet plan that works for you and be a well-fueled endurance machine by the time it’s RACE DAY


            🎯 Eat lean protein within 45 minutes of a workout

            When consumed 45mins before workout, a good source of lean protein (with essential amino acids) is the ultimate recovery food as, it repairs microscopic damage to your muscle tissue caused by working out. So depending on when you train, incorporate lean chicken, fish, nuts, and beans into a post-workout meal.

            🎯 Fill up on fruits and veggies

            Suppressing your hunger with the gifts of nature is the key, fruits and raw vegetables (loaded with phytonutrients) provide a great source of fiber and antioxidants essential to digestive and overall health. Why not to snack on apples, bananas, and green veggies (like spinach, zucchini, and kale), which are rich with iron and other minerals and sugars that are essential for athletes.

            🎯 Load 1/3 your plate with complex carbs

            Energy is essential for an endurance athlete, and nutrient-dense carbohydrates like potatoes, rice, whole-grain pastas and cereals, replenish glycogen and stimulate insulin production. It is important, however, to eat those complex carbs in moderation.

            🎯 Champion Breakfast

            Breakfast will always be beyond important. Period. Two solid options: Greek yogurt with granola, nuts, and dried fruit or breakfast quinoa, which can be served just like oatmeal. The quinoa packs twice as much as protein as normal cereal, and as an added bonus, it’s gluten-free. If you want to go tasty: eggs, salmon, avocado, toasts can also be a very good option.

            🎯 Hydrate with water and coconut-water

            Hydratation is essentially important. It is our real fuel. Water with minerals and coconut water are the best option you can choose.

            🎯 Skip fried foods

            This should be a no-brainer, but many people may not realize just how detrimental fried foods are to the endurance athlete. Fried foods aren’t just high in fat and calories, but depending on what’s being fried, most have almost no nutritional value. Pair that with their trans-fatty acids and the risk of increased blood pressure—and there is no reason to “reward” yourself with fried food if you’re serious about training.  

            🎯 Beware of energy drinks and bars

            While they are marketed as nutrient-rich snacks most protein or energy bars are essentially candy bars (high in fat and calories) with special sport packaging. Same goes for energy drinks. Many of them include high amounts of sugar and caffeine. While you’ll get that short-term boost, the crash will slow you down.  

            🎯 Set your race-day plan early

            Planning your race-day from waking up till the finish line is essentially important. When and what to do and when and what to eat is the key for a good performance. Know how much time you need to prepare, go to the bathroom, eat and drink, try it before eventually and see how it works so on the day of the race nothing can surprise you and you only have to focus on your performance!

            Just follow the above instructions, we could guarantee tat you would fetch out full body strength and endurance at it best. Your excercising or sport competition performance would be better surprisingly.

            Come and try with us at Lake TACO. We have SUP trainners to coach you.

            – DANIEL HASULYO, Starboard Dream Team Riders


WeSUP is born by the group of Thai SUP enthusiasts, who are deeply enthralled by stand-up paddling or SUP. Stand Up Paddle Boarding (SUP) is the fastest growing sport across the world. We want to push on it and aim to be the leading SUP Sport guide in Thailand.

Not only SUP is fun and perfect for your entire family, but SUP also has huge benefit for you. SUP opens up a whole new world of exploration, fitness and adrenaline. It's a great way to get fit, developing core strength, cardio fitness, flexibility, balance and allows you to choose your own path to better health. Unlike surfing, you don't need waves to paddleboard, you can go paddling on any open water, an ocean, lake, and even a river. If you never try SUP, Let's start!