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