Builtbyboltz

Fun fact: even 2% dehydration can have negative impacts on your performance. This includes slower reaction time and disrupted neuromuscular signaling (the signal going from your brain to the muscle to contract.) Not what you want when you need to react quickly to what’s going on in the ocean!

🌺 depending on the cliamte you're surfing in, you may want to think about a warm beverage before paddling out to keep you hydrated and warm. Warm water with lemon can be a refreshing option.
🌺 To add electrolytes or not? That's a good question and the answer is that it depends. If you're going for a longer session, definitely have some. If you're just going out for an hour, you're probably ok without adding them.
🌺 Hydrating options include: coconut water, watermelon, cucumber, water flavored with mint and lemon, and no sugar added fruit juice.

What are you favorite ways to hydrate before paddling out? Let me know in the comments below!!

Stop getting pounded in the whitewater. Watch the lull, then go 🌊

Save this post of quick snacks and meals to fuel your beach day!

🌺Whether you're out for a major surf session or just soaking up some rays, having healthy snacks on hand is a must!
🌺Each snack or meal follows a basic template: carbs + fats + protein + some fruit or veggie (except for the jerky example, but you get the picture) because that is how you balance blood sugar levels to avoid crashing an hour after eating.
🌺 Having fun in the sun is great, but make sure you're wearing reef-safe sunscreen and that you're hydrating. Iced water, coconut water, and foods that hold tons of water like watermelon and cucumber can help combat dehydration.

What are some of your favorite beach snacks? Comment below!!

Cravings are clues, not crimes 🥑🍫🌴

🌺That sudden chocolate craving before your period isn't your willpower failing — it's your body asking for nourishment! Instead of fighting it, you can meet those cravings with foods that actually support your hormones and your mood.

Let's break down a few powerhouse ingredients that can ease your symptoms:

🥑 Avocado – Packed with healthy monounsaturated fats and vitamin B6, avocados help your body produce serotonin, the "feel-good" neurotransmitter. They also support stable blood sugar, which can reduce the intensity of PMS cravings later on. Plus, the magnesium they contain helps calm muscle tension and promote better sleep.
🍫 Cacao – Real, dark cacao is one of the most magnesium-rich foods on the planet. Magnesium helps relax your nervous system, ease cramps, and reduce anxiety. Cacao also contains small amounts of tryptophan and theobromine — natural compounds that lift your mood without a major sugar crash.
🌴 Dates – A natural source of quick energy, dates are rich in potassium and fiber. The potassium can help reduce bloating by balancing sodium levels, while the fiber slows down sugar absorption — giving you steady energy instead of a spike-and-crash cycle. They also contain antioxidants that fight inflammation, which tends to flare up around that time of the month.
🍌 Bananas – A classic for a reason. Bananas are loaded with vitamin B6 and potassium, both of which help with bloating, cramps, and mood swings. The natural sugars provide quick fuel when you're feeling drained, and the fiber helps keep you full and satisfied.

🌺The key isn't to ban cravings — it's to translate them. A date stuffed with peanut butter? That's magnesium + healthy fats and a touch of protein. A cacao smoothie with avocado? That's healthy fats that support your hormones. Not to mention insanely delicious.

What are your go-to, healthy PMS snacks? Comment below!💙

You mean you don't eat before you surf? Girl, that's like trying to drive your car for hours with your gas tank on E!

🌺You don't need a specific strategy unless you're a competitive surfer, but here are a few recommendations to make the most of your time in the water.

🌺I do want to emphasize being hydrated. That's key for everyone, whether in hot or cold water. For my cold weather surfers, consider having warm water with lemon before you head out and on hand!

🌺As long as you're eating a well balanced diet of carbs, fats, and protein, while prioritizing natural foods, you're going to see an improvement in your health and your surfing.

Let me know in the comments what else I can talk about to help you fuel your stoke!🤙🏻

Need a delicious recipe to beat the heat? Try this Kale Caesar Pasta Salad! It's super simple and filled with nutritious ingredients to fuel your body for summer fun 🤙🏼

Ever eaten a protein bar only to be hungry an hour later? Yeah, me too, so let's talk about a solution: food volume!

🌺More to digest = more time required to digest said food. This will help you stay fuller longer than having a bite or two, or drinking celery juice and pretending that you feel full. IYKYK.
🌺 Opt for a combination of protein, carbs, fats, and fiber to keep you full. You can use lower-calorie veggies like celery and cucumbers to add more volume without digging into your macros too much.

Same offerings, new look ✨

Built by Boltz is about building your dream life by developing a healthy relationship with food, moving your body, and connecting with nature. That's why my slogan is "Fuel Your Stoke". Because you deserve to live a life where you feel fuled, connected, and strong.