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WEST

3600 Charlotte Ave.
Nashville, TN 37209 
615-463-7625

Monday – Friday: 5am-10pm 
Saturday: 9am-10pm 
Sunday: 12pm-10pm 

EAST

1900 Eastland Ave. #104
Nashville, TN 37206
615-610-2200

Monday – Friday: 5am-10pm 
Saturday: 9am-10pm 
Sunday: 12pm-10pm 

3600 Charlotte Ave
Nashville, TN, 37209
United States

(615) 463-7625

Climb Nashville is the south’s destination for indoor climbing. Friendly and experienced staff can teach you how to climb safely and help you share an adventure with your family and friends that they’ll never forget.

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The Climb Nashville blog is a recourse for the local climbing community of Nashville.  

Before the Climb - Nutrition

Climb Nashville

Fueling Properly Before Your Climb Can Make All of the Difference

How many times have you hit the gym mentally ready to go - you’ve been waiting to climb all day long - only to find that once you hit the wall… your performance is just not there. No matter how much you try and push yourself, you realize that you just don't have the energy and your body is tanked. 

When climbing, our bodies rely on the energy we have stored in our muscles. When we climb we use our arms - specifically our forearms - pretty heavily which seem to be the first to suffer from fatigue. Our forearms are in a state of contraction the majority of the climb, meaning they can’t receive the proper oxygen to produce energy (aerobic system). As a result, we have to rely on our anaerobic system, which helps out when oxygen is not available for muscle groups. The anaerobic system is not nearly as efficient as our aerobic system and it tanks quickly. 

Each of the energy systems making up the aerobic and/or anaerobic pathways rely on limited amounts of stored nutrients/substrates. When a substrate is about to be exhausted, performance will suffer. This is one of the reasons why climbing depends greatly on stored glycogen. When carbohydrate and fat reserves are low, body proteins can also be used, which can result in the loss of muscle mass. It’s important to always consider energy balance when training regularly. Adequate intakes of food, vitamins, and minerals are necessary to prevent energy depletion and protein losses.

What to do:

  1. Hydrate: It is important to drink water throughout your whole day, sip water once you are on your way to climb. Drinking too much water too close to time can hurt your performance.
  2. Eat Right: Having a balanced meal a few hours before you climb is important. Make your plate consist of protein, vegetables, and carbohydrates. Because our muscles rely heavily on glycogen, carbohydrates are a must in your diet. There are three different carbohydrates to be aware of and choosing the right one is critical for performance.
    • Fiber-rich: These carbohydrates are high in fiber and can be eaten eat any time of the day, be sure to include them in your lunch or meal before climbing.
      • Examples: Vegetables such as broccoli, kale, spinach, carrots, cucumber, beets, and beans.
    • Whole food starchy: These carbohydrates are very starchy and take hours to digest, be sure to eat these 2-3 hours before a workout.
      • Examples: Sprouted or whole grain bread, pasta, corn, sweet potatoes, and quinoa.
    • Refined sugary: These carbohydrates are not ideal for a climb and should be eaten occasionally/rarely.
      • Examples: Desserts, processed foods, and sodas

If you need a snack before your climb, grab one of these options an hour before you start.

  • Nut butter with an apple or banana
  • Yogurt with a little granola
  • Homemade energy bites