Rock and Ice is running a climbing nutrition series featuring sports dietitian and personal trainer Marisa Michael. We recently shared the first article in the series which covered snacks that you can use for quick energy at the crag. While giving your body quick and accessible climbing fuel is definitely important, eating in a way that helps you avoid spikes in your blood sugar levels helps you maintain consistent energy levels over the course of a climbing day.
Helping you eat in a way that allows for all-day energy is the topic of Michael’s second article for Rock and Ice. In it, she outlines some good options that you can bring with you to the crag or on longer multi-pitch routes so that you can consistently snack every hour or two.
“Carbohydrates paired with protein to a better job keeping your energy level stable for longer climbs. To keep you fueled for climbing more than three hours, have small snacks every one to two hours of both protein and carbohydrate.” – Marisa Michael
Climbing Fuel and Hydration
Beyond simply suggesting that you consume snacks that have both carbs and protein while out climbing, Michael also has some advice for choosing what food you bring with you. Her main suggestion when choosing your climbing fuel is to bring food you like to eat. This way you’ll actually eat it. Obviously, grazing throughout your climbing day is going to be a lot easier if you actually like the food you have with you.
Finally, Michael also touches on the importance of hydration and gives you some guidelines to help you know if you are hydrating effectively.
Click through below to read more about her climbing day fueling strategies and see her snack recommendations for yourself!
Full Article: Rock and Ice – Climbing Fuel and Hydration
(photo courtesy of rockandice.com)
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This has been super useful, thanks for publishing the series. I recently started introducing meat back into my diet and have for that, especially when paired with a carb, my energy levels are much more sustained and I feel stronger.