Ever feel famished after a dive? We’ve all been there. As with any physical activity, the food you put in your body before a dive can be essential in creating much needed energy and stamina to keep you feeling strong and alert during your dive.

Plan your pre-dive meals like you plan your dive. Because a doughnut and coffee for breakfast won’t cut it on dive days, we’ve come up with a list of pre-dive power foods.


Bananas are good for calories and cramps. Apples are good because they have more fiber than most fruits. Combined with the natural sugar, the energy gained from apples will last longer than other sugary produce.

Scrambled, poached, or boiled—no matter how you eat them, they’ll provide protein and power that you’ll need to compensate for the extra calories you’ll burn while diving.

Foods high in omega-3 fatty acids are some of the best things to eat before a dive. The high amount of protein keeps you from feeling hungry again. The vitamins in salmon help your body convert food into energy. But, remember – when making any seafood decisions, it’s important to ensure that seafood has been caught or farmed in a sustainable manner. Check out Monterey Bay Aquarium’s Seafood Watch and refer to their rating system whenever ordering or purchasing seafood.


A power food, this leafy green has multiple benefits to divers. Spinach is easily digestible and helps you feel full. Spinach contains magnesium, which prevents cramps.

Brown Rice
This is an excellent source of carbohydrates, which you need because your body will burn more calories when submerged in water. Your body will work hard to maintain your body temperature. This is true even if you’re in tropical waters.

The fat and high protein in nuts will give you the energy you need to fin kick against the current. Walnuts, pecans, pine nuts, and almonds are all great choices.

Shrimp is another source high in omega-3. As with all seafood, consult Monterey Bay Aquarium’s Seafood Watch for recommendations on what shrimp to avoid.


Dried Fruit
Dates have natural sugar, high fiber, and are rich in magnesium, a must if you’re prone to getting leg cramps while diving.

Grass-fed Beef Jerky
Since you can’t pack a steak in your dive bag, beef jerky is a great high-protein snack. Grass-fed jerky will give you more omega-3 fatty acid than grain-fed beef. Watch out for the spicy kind!

You probably already know how important it is to be hydrated while diving. Not only will water help your body metabolize the nitrogen you absorb on a dive, but it will also benefit digestion.

To book your next adventure or to find a dive boat with the best snacks, contact your local PADI Dive Center or Resort.

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