Like it or not, proper nutrition plays a huge role in climbing performance. That being said, your nutritional needs differ on climbing and non-climbing days. When you are out at the crag or training, it is imperative that you are consuming enough calories to fuel the hard work you are doing. Under eating is one of the quickest ways to sabotage a good climbing performance. However, on rest days, you need to balance giving your body enough fuel to recover and not overeating so that you feel heavy and weighed down on your next climbing day.
To help with your rest day nutrition, here’s a rest day recipe for some chicken saté wraps from Climbing Magazine. Beyond looking delicious, these wraps contain enough protein, carbs, and fats to give your body what it needs to recover while also leaving you feeling full and satisfied without having to over eat.
“The perfect meal for any rest day strikes the ideal balance of offering proper fuel for muscle recovery—and for the following day’s climbing—without putting you into a food coma or making you feel heavy. That’s exactly where these chicken saté wraps fit in. Chicken provides protein to rebuild ravaged muscles, and coconut milk adds tons of vitamins for improved skin health (goodbye, split tips!) and healthy fats to keep you satiated. Plus, the whole-wheat tortillas offer fiber, slow-burning carbohydrates, and an edible plate!” – Jordan Achs
Rest Day Wraps Ingredients:
Here are the ingredients you will need to make these wraps for yourself:
- 1/2 cup sliced carrots
- 1/3 cup chopped green onions
- 2/3 cup light coconut milk
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 3 tablespoons nut butter
- 1 teaspoon curry powder
- 1/8 teaspoon ground red pepper
- 2 cups cooked, shredded skinless, boneless chicken breast
- 4 whole-wheat tortillas (8”)
- 1 1/3 cups packaged angel hair cole slaw
Click though below for the rest of this rest day recipe and instructions for how to make these wraps yourself. Not only do they look delicious, but they also look quick and easy to make whether you are at home or on the road traveling crag to crag.
Full Article: Rest Day Recipe
(photo courtesy of climbing.com)
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How do you decide how much calories to consume on training/climbing days – assuming the obvious that you’re not hungry all the time? Never sure if I eat enough. But then I hate climbing/training with food still digesting in my stomach.