Tag: Rock climbing

Carbohydrates are the primary fuel source for intense climbing sessions, directly impacting power and endurance. Knowing what to eat on the day of climbing competition is critical for maintaining consistent energy levels, managing anxiety, and ensuring peak physical performance throughout the entire event.

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.

Protein needs for active individuals, such as rock climbers, are significantly higher than for the general population, often ranging from 1.4 to 2.0 grams per kilogram of body weight. Understanding what is the best protein for rock climbers is key to maximizing recovery, strength, and endurance for your next challenging ascent.

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.

A study published in the *Journal of Gastroenterology* found that up to 30% of participants experienced nausea after exercising immediately post-meal, highlighting the importance of proper timing. Knowing how long after eating can I climb is crucial to preventing discomfort and optimizing your performance on the rock.