Laird Hamilton, a world-renowned big wave surfer, and fitness enthusiast, has always been a firm believer in the importance of nutrition as the foundation of his intense physical activities. With years of personal experimentation, discipline, and a deep understanding of his body’s needs, Hamilton has designed a diet that fuels his high-performance lifestyle.
In this article, we will explore the daily diet and exercise routine of Laird Hamilton, the typical food and drink choices he makes, the challenges and adaptations one might face in following his diet, and the learnings and tips that can be gleaned from attempting the Laird Hamilton Diet.
Laird Hamilton’s Daily Diet and Exercise Routine
Big wave surfer Laird Hamilton starts his day by focusing on hydration upon waking up. He drinks a glass of water with a pinch of Himalayan salt and a squeeze of lemon to kick-start his body’s metabolism and replenish electrolytes.
For breakfast, Hamilton enjoys a father-daughter bonding moment with his daughter, as they prepare a nutritious protein smoothie together. The smoothie is packed with healthy ingredients like fresh vegetables, high-quality protein, and healthy fats.
Next up is an espresso with a superfood creamer, which Hamilton consumes as a pre-workout energy booster. The creamer contains ingredients like coconut oil, ghee, turmeric, and performance mushroom powder, which provide a healthy dose of fats and antioxidants to fuel his morning exercise sessions.
After a quick surf check and gear preparation, Hamilton dives into his morning workout sessions. Depending on the day and weather conditions, he might engage in foilboarding, tow-in surfing, or stand-up paddleboarding (SUP). These high-intensity activities require both physical strength and mental focus, which are supported by his nutritional foundation. I personally wish I had a foilboard, but I don’t have one yet.
Lunchtime for Hamilton usually consists of a meal focused on local, high-quality protein sources and fresh vegetables. He opts for a variety of colorful, nutrient-dense vegetables, along with animal proteins like fish, chicken, lamb, bison, or eggs. This combination provides him with the essential nutrients and energy required for his afternoon ocean sessions.
Following lunch, Hamilton returns to the ocean for more surfing or other water-based activities. His diet, rich in high-quality protein and low in carbohydrates, ensures that he has the sustained energy needed for these physically demanding pursuits.
In the evenings, Hamilton incorporates stretching, meditation, and a sunset river paddleboard session into his routine. These activities help him unwind, improve flexibility, and maintain a healthy mind-body connection.
Dinner in the Hamilton household consists of more high-quality protein, vegetables, and diverse nutrients. Similar to lunch, the focus is on lean meats, fish, and a variety of colorful vegetables. Healthy fats, such as those found in coconut, olive, and avocado oils, also play a role in his evening meal.
To end the day, Hamilton enjoys some quiet time, rest, and sleep. He understands the importance of giving his body ample time to recover and regenerate, especially given the intensity of his daily activities.
Are you starting to see why his workout routine has turned him into a legend?
Typical Food and Drink Choices in Laird Hamilton’s Diet
Hamilton’s diet is characterized by several key elements. First and foremost, he prioritizes hydration and water intake throughout the day. In addition to his morning Himalayan salt and lemon water concoction, he also consumes beverages like kombucha and Chaga mushroom tea with shilajit resin for evening hydration.
Coffee is another staple in Hamilton’s diet, but with a twist. He adds superfood creamers, ghee, coconut oil, and performance mushroom powder to enhance the nutritional value and energy-boosting properties of his daily espresso.