When rock climbers gather together in order to present themselves with their latest challenge they inspire each other. Each is there to meet or surpass some personal or physical goal and that requires dedication, the proper training and focus. But there is something else that helps rock climbers to achieve those goals. That thing is the fuel we put into our bodies. The proper diet will put you on the path to optimal performance and give you the edge you need. Here are a few suggestions you may wish to consider when fueling your internal engine.
Fluids (preferably water) and carbohydrates should be at the heart of any pre-climb meal. Carbohydrates are necessary because glucose is derived from it. Glucose is used and stored by the body for energy. Raise your pre-climb blood-glucose levels with the following foods: cereal, dried fruit, bananas, quick oats, rice milk and sweet potatoes. Slowly digested carbohydrates include: brown rice, quinoa or beans. Avoid consuming too much fat and time your meals according to when you will be climbing. Try to consume at least 25 to 30 grams of carbohydrates within 30 minutes of your climb.
In order to avoid muscle fatigue and to keep energy levels up while climbing, consider consuming slowly digested carbohydrate sources such as mango, apricots, or apples, nut butter packets with honey or maple syrup, jerky, trail mix, and gels. These foods will provide you with the vitamins, nutrients and oxidants you need and can help not only in energy production but in recovery as well.
Recovery is that time that starts the moment you stop climbing till the moment you begin again. Rock climbing causes muscle breakdown and glycogen depletion. You will have to eat the right foods in order to help your body repair the damage done to it by prolonged intense physical activity. Within thirty minutes after your climb refuel with carbohydrates and protein. Try foods such as berries, buckwheat, wild rice, leafy greens, yams, legumes like lentils and beans, chicken breast, steel-cut oats, and honey or maple syrup as a sweetener.
The bottom line is that you should pay as much attention to your diet as you do other aspects of your training. A proper, balanced diet will serve as a generator giving your body the energy it needs to perform optimally and the nutrients it needs to recover once you are done climbing. Additionally, remember to stay properly hydrated with either water or a sports drink. Strive for 50% to 60% carbohydrates, 30% to 35% protein and 20% to 25% fat. Rock climbing in Denver Colorado can be challenging but it can be made easier when climbers diet wisely.