Fueling properly can make or break your climbing performance. While strength and technique get most of the attention, nutrition is a powerful and often overlooked tool. Historically, climbers have struggled with underfueling due to the unspoken emphasis on a high strength-to-weight ratio. Unfortunately, the result for these climbers has been burnout, injury, and conditions like RED-S (Relative Energy Deficiency in Sport).
But the tide is turning. The International Federation of Sport Climbing (IFSC) is shining light on the dangers of underfueling as research continues to show that proper fueling not only enhances performance but also supports recovery, reduces fatigue, and helps prevent injury. That’s where Nutrition Nuggets come in—bite-sized, actionable tips to help you climb stronger, longer, and healthier.
Pre- and Post-Climb Fueling: The Basics
Climbing demands both muscular strength and endurance, as well as cardiovascular fitness. In turn, it adds up to a substantial level of energy expenditure, making what you eat and when you eat it matter. Let’s break down the basics of fueling by macronutrients.
Carbohydrates: Your Immediate Energy Source
Carbs are your body’s most readily available energy source. They’re stored as glycogen in your muscles and liver, and then broken down into glucose for use during activity. To ensure you have enough glycogen stored and blood glucose (glucose in your bloodstream ready to use immediately) available, you’ll want to consume simple and complex carbs.
2–4 Hours Pre-Climb:
Focus on complex carbohydrates to stockpile glycogen stores. Complex carbs digest slowly, providing sustained energy.
Examples:
- Oats
- Sweet potatoes
- Brown rice
- Whole grain bread
- Quinoa
30–60 Minutes Pre-Climb:
Prioritize simple carbohydrates to top off glucose and ensure you have readily available energy for your muscles. During longer climbing sessions (more specifically, those lasting more than 60 or 90 minutes), you may consider eating a simple carbohydrate snack halfway through the workout to sustain glucose and glycogen levels.
Examples:
- Applesauce
- Honey
- Low fiber cereal with sugars
- Dates
- Gels
- Sports drinks or carb mixes
Post-Climb:
Replenish glycogen by incorporating a complex carbohydrate source into your next meal to support recovery.
Fats: Sustained Energy and Cell Function Support
Fats are another, slow-burning source of energy. Diet culture has fear-mongered fats, but they serve as a vital fuel source for longer, lower-intensity efforts. Fats are also essential for optimal cellular functioning and vitamin absorption. Fats digest slower than carbohydrates, so pay attention to timing. You may wish to avoid high-fat meals immediately before climbing to prevent GI discomfort.
2–4 Hours Pre-Climb:
Add a fat source alongside your complex carbohydrate choice to sustain energy.
Examples:
- Nut or seed butter
- Avocado
- Seeds (hemp, flax, pumpkin)
- Nuts
- Full-fat yogurt
- Olive or avocado oil
Protein: The Recovery MVP
Fats and carbohydrates will provide you with energy to perform during your session, while protein is essential for muscle repair and recovery. Timing and quantity matter, especially for women, due to hormonal differences that impact protein synthesis. Research by leading women’s health scientist, Dr. Stacy’s Sims, has shown that women benefit from consuming ~15g of protein in addition to ~30g before workouts. Post-workout, both men and women want to prioritize consuming a protein-laden meal to kickstart muscle repair and growth. Women have a shorter window to see optimal results, ~45 minutes, while men can wait up to a few hours to eat after a workout.
For Women:
30–60 Min Pre-Climb: Combine a simple carb with ~15g of protein.
Examples:
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- Protein coffee
- Dates with peanut butter
- Protein shake with banana
- Fat-free Greek yogurt with honey.
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For Everyone:
- Post-Climb: Eat 30-40g of protein, ideally within an hour of finishing. Pair with complex carbohydrates and healthy fats for a well-rounded post-workout meal.
Sample Recovery Meals:
- Chicken/tofu + sweet potato + avocado + broccoli
- Oats + protein powder + berries + nut butter
- Greek yogurt + fruit + seeds/nuts
- Rice bowl with beans + meat/tofu + veggies + avocado
- Smoothie with greens, banana, berries, milk, protein, and nut butter
Timing Is Everything
Fueling your body for optimal climbing is not only about what you eat, but when you eat.
- Before Climbing: Prioritize simple carbs within 1 hour of starting to climb, and complex carbs 2–4 hours prior.
- After Climbing: Get protein in as soon as possible—ideally within an hour. Pair it with complex carbs and fats for maximal recovery.
Final Nugget
Nutrition doesn’t have to be complicated. When you break it down into small, strategic habits, you have a simple game plan to elevate your climbing to the next level by curating what and when you eat around training. Next time you’re packing your gym bag, consider adding some simple carbohydrates, such as a banana, dates, gummy bears (yes, they’re a fantastic source of simple carbohydrates), or a protein shake to ensure you don’t forget to eat after.
Take some time to munch on these nuggets and climb on!
