Those cupcakes and donuts sure delight the taste buds. But soon, they start to show around your waist, hampering your climb. You could make it better, faster, and stronger with a good nutritious diet. A healthy, balanced diet is integral to fun-filled physical activities, such as indoor rock climbing. The old analogy- your body is an engine, and the food is its fuel- is very true. Thus, before you wear your safety harness and climbing shoes, go through our list of what you should and should NOT eat before a challenging rock climbing session.
What are the essential nutrients you MUST have in your diet?
Experienced rock climbers know the importance of a nutrient-rich diet, which they can tailor according to the need and intensity of their training. The professional climbers make sure to add the following nutrients to their diet:
Rock climbers should eat a healthy amount of protein to keep them feeling full throughout the day. Protein not only makes your bones strong by strengthening the cartilage around the joints it also aids in muscle repair and maintenance. Take 20 grams of good quality protein after every meal to ensure sufficient intake.
Best sources of protein include:
- lean meats
- egg whites
- seafood like prawns, lobsters, and fish
- Dairy products like Greek yogurt, Cottage cheese, and milk.
Carbohydrates keep you going when your muscles work under the grueling rock climbing activity. The stored glycogen in your body is a quick and efficient fuel source. You can provide carbohydrates to your body before, after, and during the climb. As a general rule, you should take around 3-7 grams of carbohydrates each day.
Best sources of good carbohydrates include:
- Vegetables containing starch, like potatoes, beans, lentils, peas, and corn
- Fruits (you can also drink their juice- it’s one and the same thing)
- Grains like Oatmeal, pasta, bread, and rice
- Take sweet snacks, like pretzels or white bagels, to eat during the climb. It could also be a beverage such as an energy drink.
- Healthy Fats
Fats are another source of energy your body would utilize under the strain of climbing a rock.
Best sources of good fats include:
- nuts and seeds
- Stay hydrated
This goes without saying- it’s not only important to keep your body hydrated during the climb but also throughout the whole day.
What should you NOT eat if you want to be a rock climber?
Just as it is essential to know what you should eat, it is also important to be aware of what you should avoid eating. Following are some of the food groups you should not consume before your indoor rock climbing session:
- Added sugar
But didn’t we just say above that you can drink a sweet beverage during the climb? Yes, we did, but it’s only because you need a quick energy boost. Otherwise, too much sugar consumption will cause “energy crash” later. You should really be avoiding those cupcakes and donuts.
- Excessive quantity of Fiber
Fiber is another essential ingredient of a balanced diet, but you should avoid consuming too much fiber before your climb. Otherwise, you might experience stomach distress.
- Processed foods Avoid eating processed foods as it doesn’t provide adequate amounts of nutrition. Without nutrition, you would feel fatigued very soon during the climb.
- Dairy products
Avoid consuming dairy products if you’re lactose intolerant. You can recover your share of proteins from dairy products by increasing the amounts of meats and vegetables in your diet.
Planning To Go Indoor Rock Climbing?
Indoor rock climbing is a fun physical activity you can enjoy with friends and family. So the next time you plan to go out, visit Flip N Fun Trampoline Park to start climbing! You can also ring us at (832) 602-5400 for more information.