Category: Climbing nutrition

According to sports nutritionists, active climbers may require 1.2 to 2.0 grams of protein per kilogram of body weight daily, significantly more than the average sedentary person. So, do climbers eat lots of protein? The answer is often yes, but strategically, to support muscle repair and recovery for peak performance.

According to the International Society of Sports Nutrition, creatine is one of the most effective and well-researched supplements for improving strength and power. This guide explores how creatine can specifically impact rock climbers, balancing potential performance benefits against concerns like weight gain and its effect on a crucial strength-to-weight ratio.

According to sports nutritionists, climbers can burn anywhere from 300 to over 600 calories per hour, making strategic fueling essential. The perennial question for many athletes, 'Is it better to eat before or after climbing?', actually has a more nuanced answer: both are important, but for different reasons.

According to sports nutrition experts, the meal you consume 2–4 hours before exercise is crucial for stocking your glycogen stores, which is your body's primary energy source. Knowing what to eat 2 hours before climbing can be the difference between sending your project and feeling sluggish on the wall.

Scientific consensus suggests that consuming enough protein throughout the entire day is more crucial for muscle growth and repair than precise timing. However, the strategic timing of protein shakes either before or after climbing can still influence your energy levels, performance, and recovery based on your specific goals.