Climbing is a demanding sport that requires great strength and dexterity. The intense requirements to perform at your best don’t stop at the wall; what you put in your body matters as well. Choosing the right fuel can make the difference between crushing your project or seeing it through to completion. From pre-climb energy boosters to post-send recovery aids, here’s a guide to the best snacks for sending and recovering during your sessions.
Before you hit the gym or the crag, plan your session snacks by considering the fuel your body needs to access quickly and energy sources that will provide sustained release throughout your workout. A lack of fuel to begin your workout can increase the chances of early fatigue and pump during your warm-up.
These options are great choices to make sure your session goes well!
1. Oatmeal with Fruit and Nuts:
A bowl of oatmeal, combined with banana, berries (such as blueberries, which are rich in antioxidants), and nuts like walnuts or almonds, can provide the right mix of carbohydrates and protein for your session. The oatmeal contains complex carbohydrates that your body uses for long-lasting energy, while fruits bring quick-digesting sugars that jump-start your session. The nuts provide fats and protein that support healthy muscle health and recovery.
2. Trail Mix:
The classic outdoor adventurers’ snack, trail mix, is portable, customizable, and full of all the best things to keep your session going. The best fueling mixes include dried fruits (like raisins or apricots), seeds (like pumpkin or sunflower), and dark chocolate (because it’s delicious). This combination provides a balanced blend of carbs, fats, and a slight caffeine boost from the chocolate.
3. Energy Bars:
Just because a bar claims that it is an “energy” bar or “protein” bar, doesn’t mean that it actually contains the best ingredients for fueling your climbing session. Look for options that contain little to no added sugars and are preferably made from natural ingredients. If the ingredients label mostly contains unpronounceable words, it’s probably best to avoid it. Bars that use dates, nuts, and whole grains are often a better choice than those with syrups, preservatives, artificial sweeteners, and coloring.
4. Fresh Fruit:
Nature knew what it was doing when it made fruit – often conveniently contained in their own packaging, fruits are a portable option that fuels and hydrates. Bananas pack a quick punch of energy, while oranges, grapes, and apples are a great source of fueling carbohydrates.
5. Nut Butter Packets:
Single-serving nut butter packs, available in various options like almond and peanut, are compact, calorie-dense, and easy to eat with chalky hands. Your session will thank you for the fat and protein that help keep your muscles fueled.
6. Energy Chews or Gels:
Energy chews or gels are designed to provide a concentrated dose of carbohydrates and electrolytes, delivering an extremely accessible energy boost. While not a replacement for whole foods, they’re a great vehicle for a fast injection of glycogen when you begin to feel the onset of fatigue.
7. Greek Yogurt with Granola and Honey:
Greek yogurt is rich in protein, while honey and granola provide a sprinkle of carbohydrates. Though not the most portable snack for the crag, this is still a great option for a post-climb recovery.
Hydration: The key to it all
It can be easy to dismiss hydration, especially when you’re sipping on a Nalgene full of water during your climb. Still, dehydration can sneak up on you and significantly diminish your performance. If you haven’t started hydrating before your session, you’re already behind! After you complete your session, it’s a great idea to boost your recovery with an electrolyte-infused water to replenish the salt, water, and minerals lost through sweating.
Tailor your fuel around your session by considering how long you will be in the gym or at the crag. Planning snacks that are portable, filling, and enriching, and that provide recovery after exertion, can be the difference between high performance and burnout. So, whether you’re projecting a boulder problem, hanging out on a multi-pitch, or redpointing your hardest sport route, make your snacks as strategic as your beta!
What’s your go-to climbing snack? Tell us in the comments below!
