Fueling before and after you climb is important, but a lot of climbers don't realize the importance of eating mid-climb.
For bouldering and single-pitch sport routes: Your goal here is to replenish glycogen stores (carbohydrates that turn into sugar), so your body gets a boost of energy every 75-90 minutes with 1/4 cup to 1/2 cup of carbohydrates. If you feel like your blood sugar levels drop, or you get fatigued or feel weak easily, plan to refuel every hour. If you go any longer than 90 minutes without refueling, you are risking a drop in your performance, as well as fatigue, and muscle breakdown. The goal is to eat carbohydrates that are slower to digest. Examples of these include: Sweet potatoes, wild rice, leafy greens, oats, and berries.
For multi-pitch climbing: Your goal is to eat 2/3 to 1 cup of carbohydrates every hour. Grab some dehydrated fruit such as apples, mango, apricots, or nut butter packets with honey, or even a salty snack like jerky or trail mix.
Along with food, hydration is very important. Be sure to drink water at least every 30 minutes while climbing.
As your nutrition coach I will:
- Ask you about your outcome goals and help you create behavior goals to get there
- Figure out your limiting factors (Why you are not reaching those goals now)
- Create a plan to overcome these factors
- Provide an individualized nutrition plan dependent on your needs
- Provide nutrition education
- Conduct complete body measurements
- Be your accountability partner
- Meet with you every 2 weeks to take measurements, adjust your plan if needed, and provide continuing education