Paul Frediani's Sports Athletics

Paul Frediani offers Sage Advice for a Young Adventurer

SurfShot Magazine
Hi, my name is Cory Montes and I am a 12-year-old San Diego surfer that is going to Costa Rica. I was wondering what I can do to get ready for this trip, such as special workouts or foods. Thanks!

Hi Cory,
Thanks for your question. It's great someone of your age realizes the importance of diet and exercise. Good eating and exercise habits you develop now will last you a lifetime. Could it be that I'm talking to the next Andy Irons?

Diet and exercise go hand in hand, so let's take a look at what a well-balanced diet looks like. All foods consist of carbohydrates, fat and protein. They also have vitamins and minerals. Your diet should consist of a wide variety of foods eaten in the proper proportion. If you eat a wholesome diet of natural foods you should have no need to take supplements.

Bad... Good...

Carbohydrates are the major source of energy fuel for your muscles. If you're surfing and exercising a lot, 50-65% of what you're eating should come from carbs. You get these from fruits, beans, vegetables, pasta, rice and breads.

Fat is a concentrated source of energy and requires twice as much energy to burn as carbs or proteins do. It's essential to have proper fats in our diets. Some of the best sources of fats are nuts, seeds and olives. 25-35% of your diet should consist of fats.

Protein is essential for all parts of our body. Having strong muscles, and bones are important for a young athlete. Sources of protein are meat, chicken, fish, soy, eggs, milk and cheese. 1015% of your diet should come from protein.


  • Don't eat foods with ingredients on the label you can't pronounce
  • Stay away from refined sugars, salt and white flour.
  • Keep canned and packaged food to a minimum
  • Don't eat food with hydrogenated or partially hydrogenated oils.
  • Eat foods that are as close to their natural state as possible.
  • Drink plenty of fresh water (not sports drinks).
  • Stay away from microwaves, both you and your food!

For more details on how to eat healthy, I highly recommend you ask your parents to purchase Paul Chek's new book "How to Eat, Move and be Healthy" -- you can find it at

One of the best exercises for surfing is surfing. But it's also important for someone your age to stay active playing a variety of other sports like volleyball, biking, swimming, karate, etc. Playing other sports will develop a well-balanced body and that will make you a stronger athlete and a better surfer. If you're looking for exercises that are specific for your surfing muscles you can have fun doing the Surfers (bsb) Workout posted on

Have fun in Costa Rica and keep in touch!

In health and fitness,
Paul Frediani

Cory won Paul Frediani's most excellent book, "Surf Flex" book--so can you! Send us your surf health question to and Paul will answer them. Selected questions will win a copy of this great book!