A Long Climb With the Right Nutrients

When you are faced with a long climb it is important to make sure your body is properly prepared before you even step foot onto that rock. Thanks to the folks at Climbing Magazine we have some great tips as to how to properly prepare your nutrition for a long climb. Preview the article below or read the full story here.

"Fuel Up"

Proper Nutrition for a Long Climb 

BY: Matthew Kadey, Registered Dietician

Any serious climber knows the intense stress of a sun-up to sun-down climb. To maintain flexibility, power, balance, and muscular endurance, you need good nutrition and hydration before and during your climb. Making smart food and drink choices can help you move quicker, tame those screaming muscles, and achieve better mental focus (read: less risk of injury). Here’s how to fuel the machine.

The Night Before the Climb

If you’re preparing for a full day of climbing, you’ll benefit from a dinner largely based on nutrient- rich carbohydrate foods, such as whole grains, beans, and fruits. This will help assure that your muscle glycogen— the primary fuel source for intense exercise—is fully stocked. Roughly 65 percent of the meal’s calories should be derived from carbs. Also include some lean protein, such as chicken breast or tofu, and healthy fats including avocado or olive oil.

Eat this:

Black bean burgers topped with guacamole with a side of quinoa
Whole wheat pasta with ground, grass-fed beef, red sauce, and salad
Chicken and vegetable stir-fry with brown rice

Read full article here.