We've all been there before. That moment, halfway between the first all-time day of summer, when your body starts to give out on you, and you're crashing hard. You're starving, cutting through calories like it's going out of style, and the last thing you ate was a Heineken and 7-11 nachos last night. Your session may as well be over my friend, cause you've put a Major League hurt on your body by not properly fueling it and your surfing is paying the price.

But fear not, there's still hope. Although you can't push back time and relive that perfect swell you blew cause you were halfway hungover, we can offer a slight word of advice from a longtime surfer and registered dietitian. Honolulu's Sarah Stepath set us straight on what to eat when the forecast are predicting perfection. And, lucky for you, you won't half to plug your nose--it's real food, for real surfers.

"Before a big surf session, it's important to not go out on either a too full or too empty stomach. Having a meal high in complex carbohydrates, such as whole wheat and protein will keep you full and energized while you are out there surfing. Try to avoid anything with too much fat and grease because these are much more difficult for your body to digest and you end up regretting it while you are in the water. I've come up with three examples of a good meal to eat before your next session:

1. Whole wheat English muffin breakfast sandwich with egg, cheese and a banana.

2. Tuna fish sandwich/wrap (whole wheat) with veggies and orange juice.

And if you are on the go...

3. A grilled chicken fajita pita and a fruit cup from Jack in the Box"