How to Use Food to Heal and Climb Better (Nutrition for Climbers)

#climbingtraining #climbingdiet #nutritionforclimbing

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Savannah's website: http://coachsavmiller.com/
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// TIMESTAMPS //
Intro and Overview (00:00)
Why is Nutrition Important for Climbers? (01:32)
How Do Our Bodies Use Food to Climb? (02:05)
How Do Climbers Figure Out What Nutrition They Need? (02:53)
What Should We Eat Before Climbing (03:38)
Are There "Good" and "Bad" Carbs? (04:38)
How Many Carbs Should We Eat Before Climbing? (07:34)
Is it Best to Have a Small Snack Right Before Climbing? (09:13)
What Happens if We Eat Too Close to Climbing? (10:21)
What Should We Eat During a Climbing Session? (12:27)
Is Gatorade (with calories) Good While Climbing? (13:27)
What Should We Eat After Climbing? (15:02)
What Do Climbers Need to Know About Protein (16:08)
What Are Your Top Nutrition Tips for Climbers? (19:12)
Where Can We Find You? (20:42)
Outro (21:08)

// SHOW NOTES //

Today we have the special pleasure of having Savannah Miller join us for a special discussion about climbing and nutrition! Savannah is a registered dietician, former D1 college swimmer and collegiate coach, who focuses on nutrition and athletics! She runs the IG page @coachsavmiller and offers nutritional coaching to anyone looking to improve their nutritional knowledge and take their health to the next level! You can find more information at http://coachsavmiller.com/

In this episode, we will discuss some of the basics of nutrition such as why nutrition is important for climbers, how food affects our climbing and training (basically, why it’s so darn important!), and what type of food we should be consuming pre, during, and post climbing or training!

This episode is packed with useful information so be sure to watch it, I’m sure you will learn something new! So, let’s get into the interview!

Question 1:
Why the heck is nutrition important to climbers?

As a climber your strength to weight ratio is really important. Its also very important to understand that your personal nutrition needs will vary on several factors including: age, sex, activity level, sport intensity etc.. 

However, general diet recommendations should be focused around choosing meals that fuel your body and aid in recovery.

Question 2:
How do our bodies use nutrition/food to climb?

Exercise causes an increased skeletal muscle ATP demand causing the cardiovascular and respiratory systems work in coordination to deliver oxygen and nutrients to the muscle (Karpinski & Rosenbloom, 2017).

 At low or moderate intensity exercise, the body can use Carbohydrates (CHO) and fat via aerobic metabolism in order to meet energy needs but as exercise intensity increases, the body’s reliance on CHO for a fuel source increases in order to generate ATP  through anaerobic, glycolysis (Karpinski & Rosenbloom, 2017).

 Long term fatigue is a result of glycogen depletions.

 Maintaining CHO stores in the muscle and liver glycogen and blood glucose are critical for optimum performance during both intermittent high intensity exercise such as with sport-climbing and bouldering, as well as prolonged endurance exercise.

Question 3:
How do we as climbers figure out what kind of nutrition we need?

Ran out of room!! For the rest, please check out the show notes:
https://www.hoopersbeta.com/library/n...

// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.

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