Best Foods For Climbing Training

Rock climbing is an intense sport that requires not only physical training to stay in shape but also proper nutrition to maintain that good physical condition. Good nutrition plays a very important role in climbing training, allowing climbers to avoid injuries, perform at their peak, and maintain optimum fitness levels. Here are some general nutrition guidelines to consider:

Try to eat foods that are as fresh as possible for nutrient quality. The more processed a food, the less nutritional value it has. You want to go for food that is going to provide you with the most energy. Complex carbohydrates are your best choice and include such items as whole grain breads and pastas, brown rice and vegetables. All of these foods are a great source of fiber, vitamins and minerals. When considering protein choices, consider lean meats such as chicken, turkey and fish. Beef is fine as long as you choose extra leans cuts. Don't overlook the high protein, low fat benefits of foods like tofu, cottage cheese and eggs. Many climbers like to use whey protein as well, making it into shakes or adding it to cereal or other cooking. It is low in fat and is one of the nearly complete protein foods available. Don't completely shy away from fat, just be sure to choose the right kind. The good fats contain much needed fatty acids that the body needs to stay healthy. Nuts, avocados, olives and cold water fish are good choices. If these foods don't appeal to you, fish oil supplements are a great alternative. As with all healthy diets, a rock climbing training diet must include plenty of water each day, and this is especially true when climbing. Staying hydrated is a vital element of strength and endurance. While some sports drinks are suitable for hydration, others that contain excess sugar, fructose or glucose should be avoided. Endurance is vital to successful climbing and one way to develop staying power and avoid fatigue, is to keep your insulin levels steady. Though a spike in insulin may make you fell energized at first, you will begin to feel tired as the spike levels off. It is far better to avoid sugar spikes and keep things level. This is most easily done by eating smaller meals at shorter intervals. It's recommended that you eat every three to four hours to regulate sugar levels. In spite of all your best efforts to eat well and stay in top physical condition, you are bound to find yourself feeling hungry or weak during a long climb, or when good food choices are unavailable. For these times, it is valuable to keep a meal replacement bar or shake on hand. A multi vitamin supplement is always a good idea just to boost up those vitamins and minerals that could be lacking in your diet.