Athletic Diet: Everything Rock Climbers Need to Know About Nutrition

Athletic Diet: Everything Rock Climbers Need to Know About Nutrition

Are you a rock climbing enthusiast looking for the proper diet for your hobby? Or, maybe you’re a beginner who’d like to know what the best meal to have while training?

Eating the right food in the right amount can do wonders for your strength and endurance.

Keep reading to discover what you should eat and how to maintain a nutrient-packed diet to fuel your adventures.

Athletic Diet for Rock Climbers: The Essentials

Rock climbing is a strenuous activity and requires a high level of mental and physical preparation. Regular training and a healthy diet play equal roles in keeping you fit.

Wonder what athletes should eat?

Here are the basics you need to know about maintaining a healthy athletic diet:

Embrace the Complex Carbohydrates

The best diet for athletes in training, including rock climbers, must include at least 40% of complex carbohydrates.

They’re a significant source of long-lasting energy that helps your body maintain strength and brain power.

Some of the best complex carbs for your diet are:

  • Wholemeal bread and pastries
  • Nuts and seeds
  • Brown rice
  • Quinoa
  • Fruits (blueberries, bananas)
  • Green veggies (spinach, kale, broccoli)
  • Starchy veggies (regular and sweet potatoes, green peas)

Stay on Track with the Protein

Every diet and nutrition for athletes and rock climbers must be made of at least 30% protein. Protein is a building block for your muscles and a source of fuel for your body.

The best high-protein foods to implement in your diet are:

  • Lean meat (poultry, fish, lean red meat)
  • Eggs
  • Legumes
  • Low-fat cheese
  • Nuts and seeds
  • Peanut butter
  • Chickpeas
  • Chia seeds

Keep the Fat in Check

When creating a sports diet, athletes shouldn’t consume too much fat. Though healthy fats are a vital source of energy, their primary role is to slow down the process of digestion.

When you eat a particular athlete’s diet, your goal is to accumulate long-lasting energy. If complex carbs are your primary energy source, fats may prevent them from digesting thoroughly. This will cut down ontheir efficacy, and you’ll need to make up with more calories.

A rock climber’s diet should consist of 25-30 % fat at the most, depending on your activities.

The best foods with healthy fats are:

  • Avocados
  • Coconut and its products
  • Olive oil and olives
  • Grass-fed butter
  • Nuts
  • Ground flaxseed
  • Raw cacao nibs and dark chocolates
  • Fatty fish (tuna, mackerel, salmon)

Stay Hydrated

Healthy eating for athletes is just one side of the coin. Staying hydrated throughout your training and climbing is the other.

Rock climbing isn’t easy, no matter how experienced you are. Whenever you lose water through sweating and physical strain, your body loses electrolytes. You have to replenish them as soon as possible to prevent muscle cramps, fatigue, and dehydration.

Aside from water, you can stay hydrated with coconut water, chia lemon water, green smoothies, and milk.

Keep Your Body and Mind Healthy and Prepared for Rock Climbing

Climbing is your passion and each time you want to show up better than the next. These tips will help you follow an athletic diet and adapt it to your rock-climbing lifestyle.

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