There’s nothing worse than a mid-session crash or feeling hangry at the crag. Outdoor climbing is a time to have fun with friends, explore new places, and try hard on the projects you’ve spent hours in the gym training to send. How you fuel (or don’t) impacts your performance and attitude.
It may be tempting to snack on gummies and Red Bull for quick bursts of energy and caffeine, but you’re bound to crash or feel sick by the end of the day. You can pack the gummies and Red Bull, but you’ll also want a lunch with a balanced ratio of protein, fat, and carbs for sustained energy. Snack on the gummies and sip on the RedBull 15-30 minutes before you try a climb. However, aim to have a nutrient-dense and whole-food-based lunch at some point.
Don’t know what a good, crag-friendly lunch to pack is? We’ve got you covered. From no-hands meals to options that won’t spoil, there’s an option for you.
Best Lunches for a Day at the Crag
The Classic
For the classic, we’re going with a PB & J sandwich on whole-grain bread. Choosing whole-grain bread over white bread provides more fiber, vitamins, and minerals that help slow digestion to provide sustained energy. Upgrade the sandwich by subbing the jelly for honey and/or adding a banana.
Complete the meal with an apple and your favorite protein bar. A high-quality protein bar has grams of protein equal to 10% of the bar’s calories.
Tip: Make the PB & J the night before and throw it in the freezer. Grab it out of the freezer before you leave in the morning, and it will be thawed by the time you’re ready to eat.
Ingredients (*optional):
- Peanut butter
- Jelly
- Banana*
- Honey*
- Apple
- Protein bar
PrepTime: 5 minutes
Instructions: Assemble the PB & J. Toss in a lunch box, along with an apple (sliced if preferred) and a protein bar.
The No-Hands Option
Power-packed smoothies are a great no-hands option. You are unlikely to have access to soap and a sink at the crag. Smoothies save you from touching food with unwashed hands and are a mess-free option.
Tip: Store in a Hydroflask to keep it cool all day and prevent spills during transport.
Ingredients (*optional):
- Berries,
- Spinach
- Protein powder of choice
- *Oats
- Flax seed
- Hemp seed
- *Yogurt of choice
- Milk of choice or water
- *Banana
- *Avacado
Prep Time: 5 minutes
Instructions: Throw all the ingredients into a high-speed blender and blend until the desired consistency is reached. Add less milk or water for a thicker smoothie and more for a thinner consistency.
The Vegan Option
While the classic option is technically vegan, we wanted to offer an alternative for all our plant-based friends. Buddha bowls are easy vegan meals that you can customize to your taste. Pick your favorite vegetables, grain, plant-based protein, and sauce(s), then cook and toss together! Try out our suggested ingredient combo or use your favorite alternative.
Tip: Prep a large batch of sweet potatoes, rice, and vegetables a few days in advance. You can also cut the tofu into blocks and freeze it.
Ingredients (*optional):
- Sweet potatoes
- Brown rice
- Broccoli
- Carrots
- Bell Peppers
- Extra Firm Tofu
- *Hummus
Prep Time: 30 Minutes
Instructions: Cook the rice according to directions on the bag. Chop the sweet potatoes and veggies. Roast at 425°F for 30 minutes, or until you can easily pierce each with a fork. Cut the tofu into slices (or use pre-cut, frozen pieces) and air-fry at 400°F for 15-20 minutes, or until the tofu reaches the desired crispiness.
When everything is done cooking, assemble a to-go container with the desired amount of tofu, rice, sweet potatoes, and veggies. Top with hummus.
The Allergy-Friendly Option
This allergy-friendly option is free from the seven major allergens: peanuts, tree nuts, milk, eggs, soy, wheat, fish, shellfish, and sesame. It takes longer to prepare than the classic PB&J or smoothie, and it’s more hands-on than the vegan option. However, you’ll end up with a delicious and nutritious pasta lunch that keeps well.
Tip: Pack the pasta in an insulated thermos to keep it warm.
Ingredients (*optional):
- Chickpea pasta
- Zucchini
- Broccoli
- Bell Peppers
- Sausage of choice
- Olive Oil
- *Pasta sauce
Prep Time: 20 minutes
Instructions: Chop the veggies, then steam them on the stovetop until tender. While the veggies steam, cook the pasta according to the package directions. Chop the sausage into small coins and brown them on the stovetop.
Once the pasta is done, strain and return it to the pot. Add veggies and sausage, and drizzle with 1-2 TBSP of olive oil to prevent the noodles from sticking together. If desired, stir in 1 cup of your favorite pasta sauce.
The Gas Station Stop Option
It may be unrealistic for you to prep a lunch ahead of time. Don’t sweat it. You can assemble a well-balanced lunch using some gas-station staples. The exact meal you find will vary based on the gas stations accessible to you. WaWa and Sheetz have two of the better sandwich selections, but you can get creative based on what’s available.
Ingredients:
- Sandwich or wrap with a source of protein, fat, and some veggies.
- Protein bar
- 1-2 servings of fruit
- Electrolyte drink
Prep Time: None
With these five lunch options, you can say goodbye to being hangry and crashing mid-day. Instead, say hello to sustained energy that allows you to try climbs all day and have fun with your friends. Among the five ideas, there’s something for everyone to enjoy. Modify with ingredients you have on hand and to your liking. Comment below which option sounds the best to you!
