Easy Snack Ideas to Fuel Your Climbing Sessions
Rock climbing is a physically demanding sport. Between long training sessions in the gym or long days at the crag working on your projects, you're burning a lot of energy. Fueling properly is critical for having enough energy to give your best effort and to recover well between sessions.
A Brief History of Nutrition in Climbing
The sport has a quiet history of chronic underfueling as climbers sought to optimize their strength-to-weight ratios before attempting challenging routes. Yet, this culture can lead to cases of eating disorders, RED-S, or disordered relationships with food. In recent years, many climbers have come forward to share their stories and advocate for the power of properly fueling your climbing sessions.
Rock climbing also has a history of being labeled a "dirtbag" sport, synonymous with eating a poor man's diet of rice, beans, and random canned or cheap convenience foods. When focusing on the idea that food is fuel, it's more important to focus on eating than on scrutinizing the ingredients and quality of every food choice. Yet, as the sport has expanded into mainstream culture and away from the "dirtbag" stigma, so can the food climbers choose to power their training and recovery.
Easy Snack Ideas for Pre, During, and Post Climb
Whether you've been struggling with fueling, looking to level up your nutrition, or wanting new snack ideas, here's a list of easy snack ideas to fuel your climbing sessions. There are three groups of snacks. Each snack option is tasty and nutritious.
Pre-Climb
The first group of snacks is best to have pre-climb, as they favor higher carbohydrate and fat content to top off your short and long-term energy stores.
Banana, Peanut Butter, and Honey Sandwich
Grab your favorite bread, peanut butter, and honey. Layer peanut butter and banana on toasted or untoasted bread slices, top with honey, and enjoy! Level up the sandwich with a dash of cinnamon or a sprinkle of hemp or chia seeds.
Oatmeal with Hemp Seeds and Maple Syrup
Pick your favorite oats and cook according to directions. Top with hemp seeds and maple syrup for a carbohydrate-rich meal with healthy fats and protein.
Yogurt Bowl with Granola and Berries
Pick your favorite yogurt or vegan yogurt. Top with your favorite granola and berries. It's a simple yet nutrition-dense pre-climb snack or meal.
During Session Snacks
The second group, snacks for during your climbing session, has high-carbohydrate options to provide fast-acting energy.
Oat-Based Energy Bar
You can make these at home with a quick Google Search for a recipe you think sounds good. If you're short on time and prefer store-bought options, check out:
Berries and Grapes
Often called nature's candy, berries and grapes are affordable, simple carbohydrate-rich options. They digest easily and are refreshing.
Roasted Sweet Potato
Roast sweet potatoes ahead of time and store in the fridge for an easy-to-eat, carbohydrate-rich snack. You can also check out Snack Yard's Organic Roasted Sweet Potato Sticks available in bulk at Costco and other grocery stores.
Banana
Cheap, easy to pack, and easy to eat, bananas are one of nature's best mid-workout snacks.
Applesauce Pouches
Some may call these baby food, but they are a fantastic mid-climb option. There are many flavor combos out there, whether you're an apple cinnamon, apple apple, apple strawberry, apple mango, or apple carrot person. The OG brand is GoGo Squeeze, but you can find store-brand versions at Costco and Trader Joe's.
Post-Climb
Post-climb snacks are higher in protein but still contain decent amounts of carbohydrates and fats to provide sustained energy and the nutritional building blocks for muscle repair and replenishment of energy stores.
Protein Shake or Bar
Whether homemade or store-bought, protein shakes and bars are a fast, easy way to get sufficient protein, carbohydrates, and sodium after training, these can be an excellent option for those who find themselves rushing from climbing to work or their next commitment.
Not all store-bought protein shakes and bars are made equal. Here are some tasty and high-quality options to check out.
Actually Good Protein Shakes
Actually Good Protein Bars
Chocolate Milk
Chocolate milk is cheap and easy to make, and nutritionists have long hailed it as an excellent recovery meal due to its protein-to-carb ratio. If you're vegan or lactose intolerant, opt for a high-protein non-dairy milk, such as soy or hemp. You can also buy premade protein chocolate milk from companies like Ripple.
Tofu or Chicken Bowl with Rice, Mixed Veggies, and Avocado
A great post-climb meal has a balance of protein, carbs, and healthy fats. Choose your favorite, chicken or tofu, and cook according to your preference. Layer with rice, mixed veggies, or your choice, and fresh avocado for a delicious and nutritious recovery meal.
Turkey or Tofu Sandwich with Hummus, Veggies, and Cheese
Sandwiches your thing? Make a loaded sandwich on your favorite bread with turkey or tofu slices, your favorite hummus, veggies, and cheese. Pair with an apple, berries, or some carrots.
Next time you're gearing up for a climbing session, fuel up with one of the delicious meal ideas and throw one or two of the snack options in your backpack! Afterwards, try out one of the post-climb snack ideas. If you have any favorite, nutritious snacks not mentioned, share them below to help give other climbers some more ideas for healthy fueling!
