Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences, recently spoke with Everyday Health about the proper nutrition to fuel a rock climbing workout.
Rock climbing workouts offer many health benefits as multiple muscle groups work together to create a challenging cardio workout. According to the American Journal of Preventive Cardiology, this workout could be useful in preventing heart disease when done regularly.
To make the most of a workout, Laing recommended eating a small carbohydrate-rich snack 30 to 60 minutes before climbing. A banana, pretzels, dried fruit, plain bagel and applesauce are a few of the snacks that she suggested.
Two to four hours before the work out, Laing recommended avoiding carbonated beverages and spicy, high-fat or high-fiber foods.
If climbers are not ready for a full meal after their workout, within 30 minutes, they should at least eat a small snack to kickstart their recovery. Look for snacks with protein to rebuild muscle and carbohydrates to restock glycogen, Laing said. Some snacks she suggested are a cup of low-fat chocolate milk, an apple with a tablespoon of nut butter and a protein bar.
