Best Foods To Eat Before You Climb

Joe is working a tricky boulder problem during a comp. He’s already climbed a couple rounds and did well. But now he’s falling on easy moves. He feels weak, shaky. Figuring out the beta seems impossible—his brain just isn’t working right.

- Marisa Michael

Joe is experiencing symptoms of low blood sugar because he didn’t eat enough. His symptoms include:

• Feeling weak, shaky or dizzy

• Feeling irritable or angry

• Having difficulty concentrating

• Feeling fatigued

Is there something Joe could have done to prevent this? Aside from proper training and conditioning, the answer lies in nutrition. Follow these guidelines and Joe, and you, will be on your way to optimal performance.

30-60 Minutes Before You Climb

If you have a half-hour or more before you climb, eat foods that contain quick digesting carbohydrates. Foods like:

• 1 ounce pretzels

• 1 white mini bagel

• 1 piece of fruit: apple, banana, orange

• ¼ cup dried fruit

• 8 ounce sports drink

• 2 sheets graham crackers

• 8 ounces. chocolate milk

• 1 packet sports gel (like Gu)

• 1 packet sport gummies and chews

Carbohydrates give you quick energy for climbing. They are digested rapidly and taken up into your bloodstream and into your cells.