One thing I like to point out is that electrolytes are simply salts like potassium and sodium. The amount of protein you ingest is dependent on your goal for climbing and training in addition to your body weight.
In general: Between 0. For example for me, if I weigh lbs, I strive to get g of protein in a day in order to build muscle and complement the training I do outside of climbing. Disclaimer: If you have a medical diagnosis or condition s , please consult a doctor to determine the right amount of protein for you.
Which in my case, is half of my goal protein intake. This can look like rice and beans, beans and corn, or whole grain toast and nut butter. Lastly, one of the most fundamental aspects of nutrition is ensuring you have enough recovery. I mean this in a couple of different ways:.
Sleep is essential for regeneration, including for our digestive system and muscle growth. Give yourself a break periodically to enjoy food and experiences with friends and family. Schedule them in. Be kind to yourself. This means not eating too late one day and too early the next.
Our digestive tracts require around 8 hours to finish digesting our food from the previous day and another 4 hours to complete our natural detoxification pathways. In general, I try to have my patients leave 12h between dinner one day and breakfast the next — kind of like an intermittent overnight fast. As a naturopathic doctor with a CISSN sports nutrition certification, much of what I do in my medical practice every day is to create meal plans for athletes to cover their nutrition and dietary needs and achieve their performance goals.
Still, one version of the ideal food list for mountain climbers, thru-hikers, and your average weekend warrior starts with a carb-heavy dinner and ends with a small high-sugar treat for energy. Carbs — in particular bread, crackers, and pasta — are at the top of the list the night before a big climb for Higgins. According to the Appalachian Mountain Club , a balanced meal of protein, carbohydrates, and at least one fat source is ideal before a climb or hike.
Oatmeal, quinoa, nuts, and seeds are all high-carbohydrate foods that will give you sustained energy. Studies on carbs and exercise support these day-before food choices.
One study from Mississippi State University found that carbohydrate ingestion can increase both your muscle exertion as well as boost the amount of time it takes before you feel exhausted. Another study states that the most likely contributors to fatigue are dehydration and depleted carbohydrates for endurance exercise that lasts 30 minutes or longer. What you eat on the morning of your hike or climb matters just as much maybe more as what you eat the night before. Higgins opts for carbohydrates from fruit and starchy vegetables like sweet potatoes.
Cody Bradford, an American Mountain Guides Association climbing guide who can be found on 57Hours , experienced how helpful eating the right food can be first-hand during a climb in They told me it was all about breakfast, and choosing something high in protein and carbs to start their day so that, later, they could eat lighter and faster.
For many climbers, however, trial and error is the best way to find what works best for their body and the climb they plan to tackle that day. A high-fat and high-carb breakfast is ideal for longer routes Bradford goes with egg, avocado, and potatoes on a tortilla or piece of toast. For shorter climbs, a lighter, protein-rich option like an energy bar with yogurt, banana, and peanut butter will give you the fuel it takes to perform without weighing you down. There are many highly processed and packaged foods on the market that promise to deliver optimum performance.
Pilson eats oats with dried fruits, nuts, and seeds for breakfast before a climb, for example along with lots of water and plenty of coffee. Her snacks during the climb include homemade trail mix, wraps, and sandwiches. Quiddity 01 May Also chocolate milk worked for me. Mazza 01 May In reply to Mike Hunt: Flapjacks and bananas. Works a treat. In reply to Mike Hunt: Beans seem to have a strangly levitating affect on me.
Lots of protein too. Matt Vigg 01 May In reply to Mike Hunt: I reckon flapjack or porridge is the best bet, but if you are eating several hours before a session some fat is good, I always feel much stronger if I've eaten something fatty in the morning and then exercise in the afternoon or evening.
After a session I'd agree with choc milkshake, actually I get powdered stuff full of vitamins, etc. In reply to Mike Hunt: Hey what about salts? Doesn't the body need to replenish various salts both during and after polonged heavy exercise assuming you're sweating of course?? In reply to Mike Hunt: I was under the impression that carbs are slow release so that you won't get much benefit from them in terms of energy on the day.
That's why athletes have pasta parties the evening before an event. I suppose if you carb up for lunch, you'll get the energy in the evening. Flicka 01 May Richard Hession 01 May Just before climbing I usually take a double espresso hit at a services and a banana at the crag around an hour into the session after the warm up and first couple of red points on any project.
After warming down I usually 'cheat' and use some promax in a shaker which only needs water to taste ok no need to take milk the crag! Also accompanied by a nice bit of pasta salad or yoghurt..
Mike Hunt 03 May In reply to howlingbaboon: That's why athletes have pasta parties the evening before an event. Howlin' baboons, I heard things could get a bit steamy in the Olympic village, but Pasta Parties What have I started here? I need to own up here I usually end up re hydrating with beer and getting my protein in the form of a chicken Madras post climbing.
I thought that was probably OK as its always at least 3 or 4 days before I'm climbing again. I'm definitely going to experiment with lunch before climbing. This week its going to be rice with a small amount of protein.
Cliff Hanger 05 May In reply to Mike Hunt: If you want some serious advice on this we have a nutritional therapist who climbs at Craggy, she has helped a number of climbers and athletes with diet plans etc.
In reply to Mike Hunt: Phroar!! In reply to Mike Hunt: Nothing Just recently I have taken to blitzing2 bananas, honey, milk, peanut butter and a fist of oats. In reply to Mike Hunt: hi i work in a pe dept in an fe college where i teach all theoutdoor pursuits and often have this debate with the lady who teaches nutrition. She insists on carbs carbs carbs and encourages all the students to do the same but as i have said to her it depends on the sport you do if you are doing more than a couple of hours carbs on their own wont do it so if you are aon an all day multi pitch route or hiking for a couple of days fat is also useful as it gives you a longer slower energy release as lets face it your glycogen stores in your muscles wont last long if they are not kept fed so instead of relying on them a decent cooked breakfast might do the trick just look at army rat packs which are approx calories per day cheers allan.
In reply to ashaw: yeh but thats not pre answer suppliments are the way forward. In reply to crimpmonkeys: only for people who dont eat proper food and bawk at a bacon and egg butties.
In reply to ashaw: no not at all i am happy to eat crap food every now and then but suppliments like mountain fuel are specific to extreme sports and are the only way to get everything you need. A plate of pasta the size of my head. Tony Holdsworth 22 May I swear by a big meal the night before, its apparently what Dani Andrada does, and he climbs 9b! Then on the cragging day I would have bran flakes for breakfast and a normal packed lunch sandwich, yoghurt, rice cake and apple.
I would eat bananas 2 or 3 throughout the day for energy. I would then make sure another big meal followed the session within 90mins if possible to ensure swift recovery.
If need be I will eat cold chicken and pasta from a tupperware at the crag before driving home. The point is that the energy is already in your muscles from the big meal of the night before and you're only 'topping things up' during the day.
I certainly would not eat a big meal before climbing. Maybe I would eat a banana or 2 before a wall session after work. Neither would I give up toast and marmalade! UKB Shark 22 May In reply to teddy: I swear by a big meal the night before That's a relief - I wondered whether you had stopped eating altogether.
Then through the day keep topping up like you were saying. I watched a documentary once on how eating big meals isn't recommended for evenings because your body can't process it as well.
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