Pre-Workout Routine When Going for Stand Up Paddleboarding

Pre-Workout Routine Paddleboarding

A sound pre-workout routine for SUP starts long before you step into your SUP gear or break a sweat. Just like any other exercise, sloppy paddle boarding prep will translate to sloppy execution. This can lead to injury or uninspired SUP sessions, both of which inhibit the benefits you’re supposed to gain from paddleboarding.

To help you craft a solid pre-workout routine, we’ll help you understand the essential exercises and nutrition to incorporate into your pre-training regimen. Excellent pre-workout nutrition and exercise will help you build strength and endurance in the body parts that’ll constantly move as you execute paddle strokes. This will also help you avoid rehabilitation after your SUP session.

Below is an excellent pre-workout routine to help you improve your strength, endurance, and balance when going for stand-up paddleboarding:

Pre-Workout Exercise Routine for SUP

Do you usually feel the burn whenever you get back on land after a long stand-up paddleboarding session? Maintaining fitness before heading out into the water will improve your performance and help you avoid specific injuries from strains and overexertion. The following pre-workout exercises will improve your stand-up paddling experience:


1. Press-Up

When paddling, all your upper body muscles will be active, so this is a perfect exercise to include in your SUP pre-workout routine. Standard press-ups are a staple of any pre-training routine for a good reason. 10 to 20 press-ups before stand-up paddleboarding will help you target your core and boost your shoulders, triceps, chest, and lower back.

2. Standing Squats

This exercise will help you work out your calves, glutes, quadriceps, and hamstrings. In addition, it’ll help develop fundamental lower body strength and, as a result, build the power you need to paddle and enjoy your time on the water for a long duration. You can also hold your paddle over your head while performing squats to activate the back muscles. 

3. Plank Walkouts

Plank walkouts will activate your back and shoulder muscles used in paddling while engaging the core. This exercise will hit the abs pretty hard, stretch out your legs, lower back, glutes, calves, upper torso, and strengthen other upper and lower back muscles essential for excellent paddling.

4. Plank T Rotations

Plank t rotations will help build your upper and lower back muscles, develop abdominal muscles and strengthen your shoulders. The moves you make here mimics the core rotation you’ll require when paddling. 

5. The Rotating V-Sit

The rotating V-sit improves your core strength to boost your performance on the water throughout your entire SUP session. In addition, this exercise will help to simulate the movements and rotations of paddling. 

6. The Pull-Down

You’ll need a resistance band for this particular exercise. The pull-down pre-workout exercise is designed to aid you in boosting your core and building your endurance levels to let you handle longer stand-up paddleboarding sessions. 

7. Side Lunges

This workout is great for your calves, glutes, hamstrings, and quads. It’s an excellent SUP fit exercise that’ll help you work out your leg muscles in a way that enables you to achieve impressive balance when standing and paddling on your board.

8. Kick Through

Kick through is another great SUP pre-workout exercise that targets different muscle groups; quadriceps, lower and back, abdominals, and shoulders. This full-body exercise will help your shoulders develop the core rotational and extension required in paddling.

Pre-Workout Nutrition Routine for SUP

A perfect pre-workout nutrition routine will improve your body’s performance and recover quickly after each SUP session. In addition, fueling your body with healthy nutrients before paddleboarding will give you the energy and strength required to hit the water. 

Besides proper hydration, also take a small portion of food or supplement that has one of the following macronutrients:

1. Carbs

Carbs contain glucose that your muscles require to develop and make your body perform better. Studies show that carbs increase glycogen stores and usage as well as boosting carb oxidation during workouts.

2. Protein

Pre-training protein consumption is said to have a high potential of improving athletic performance. Consuming a high-protein diet before SUPing will enhance muscle growth,  recovery, and performance and increase your lean body mass and strength.

3. Fat

While carbs do increase glycogen stores for short and high-intensity workouts, fat offers enough fuel for prolonged and moderate-intensity bouts of exercise like SUP. In addition, studies show that a 4-week diet containing 40% fat can increase endurance in healthy and trained workout enthusiasts.

Examples of Pre-Workout Meals

If your SUP sessions start within an hour or less, you can take either:

  • Nutrition protein bar with wholesome ingredients
  • Fruit such as an apple, banana, or orange.
  • Greek yogurt 

If your SUP session within 2 hours:

  • Protein smoothie made with banana, protein powder, mixed berries, and milk.
  • A glass of oatmeal topped with sliced almonds and banana.
  • Whole-grain cereal with milk

If Your SUP session starts within 3 hours or more:

  • Whole-grain bread sandwich with a side salad and lean protein
  • Whole-grain toast with avocado spread, egg omelet, and a glass of fruit.
  • Roasted vegetables, brown rice, and lean protein.

Bottom Line

A solid pre-workout routine is an essential part of proper preparation that’ll ensure you’re ready to handle anything during your stand-up paddleboarding session. It’s imperative to get your core and muscles ready as well as focus on your nutrition when going for stand-up paddleboarding. 

Also Read- Tips to Maintain your Bike

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