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survivalpreplife · 5 years

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7 Nutrition Tips For Climbers

How should I as a climber feed myself in order to get the most out of my performance? What helps and what harms your performance? Seven opinions on this topic.

Bene Hirschmann: “It’s the mix that makes the difference!

Chiara Hanke: “Carbohydrates for strength endurance”

Chris Münch: “Mountains of vegetables and fruit”

Heli Kotter: “Varied Food”

Martin Tekles: “Not too much sweets in between”

Sophie Arnold: “Coffee in the waiting breaks”

Uwe Daniel: “Nutrition à la Expedition”

It is well known that there is no such thing as an optimal nutrition method. Of course, everyone has to find out for themselves what eating habits make them feel most comfortable. But that is not so easy. There seem to be an infinite number of methods and especially in the field of fitness many (partly questionable) nutrition and diet terms are used.

Here you will find seven opinions from climbing experts and their personal nutrition tips for climbers. Just to calm you down: Ketose and Paleo will not be mentioned in the next few lines! But listening to your own body doesn’t seem to be a bad idea.

1: Bene Hirschmann: “It’s the mixture that makes the difference!

For me, taking care of a healthy diet is a matter that should be taken seriously, but not exaggerated. Personally, I have to admit with a twinkle in my eye that I probably cannot completely fulfil my role model function as a nutrition-conscious competitive athlete.

For me, the clear goal is that I feel good overall, both physically and mentally. Therefore, in my opinion, a balanced symbiosis should be formed between diet, exercise and the occasional enjoyment of tasty “dietary sins”.

Without renouncing: “Feeling good” for me means having the feeling of being able to achieve my goals without having to do without things that simply make life more beautiful. For me, a bar of chocolate or a schnitzel with chips (sometimes even with salad leaf…) does not pose a threat to my personal climbing style.

So far I could climb every tenner without having to fast or make a diet plan. This may also be due to the fact that I have a very good metabolism and I am quite a line in the landscape. I love healthy, vitamin-rich food just as much as calorie-rich dishes with lots of protein, carbohydrates and other rich, “weight-enhancing” contents. At the same time, I make sure that I eat a healthy diet. But this happens rather in the superordinate context of a generally healthy lifestyle and less under the purely climbing perspective.

I would like to explain my nourishing way in no case to the basic rule for each Kletterer. However, I can recommend one thing to everyone: calories are not burned very often when bouldering or climbing.

Go out and get some fresh air, do a long mountain tour, a nice ski tour or get on your bike! I like to go to climbing areas where you have to walk or cycle for an hour. Alpine climbing gives you the perfect combination of endurance sports and climbing, and you can also really power up your whole body and not just your upper arms.

With regard to my climbing form, I make sure that I eat a balanced diet instead of eating special protein products, as is often the case among athletes. I leave (almost) nothing out and at the same time do not limit myself to certain components and ingredients. It’s the mixture that does it!

No-Gos: Fasting or starving for climbing is an absolute No-Go for me! I would never put my climbing goals above my diet. The health well-being must stand in the foreground. And because you feel anything but good with two apples and a muesli bar a day, you should keep your hands off such a “training method”.

Who moves altogether much and does not only go climbing, small nourishing sins can again adjust and does not have to constantly worry about whether the Burger was not yesterday evening nevertheless too much. So just don’t be afraid of “unhealthy” things. After a round of jogging or a nice mountain tour, even the biggest piece of cake is forgotten.

2: Chiara Hanke: “Carbohydrates for strength endurance”

Climbing is a gravitational sport, so the lighter climber has a logical advantage. However, in addition to body weight, technique and strength also play a decisive role. If one orients oneself – as one should do in sport – towards a healthy and balanced diet, an ideal body weight should automatically be achieved with sufficient training.

Climbing, with its load time of 4-8 minutes (in the case of sport climbing), is more likely to be associated with strength endurance. Therefore, important carbohydrates such as bananas, dried fruits etc. should not be missing. I also do without foods and drinks rich in sugar and transfats. All in all, I prefer to eat on a protein basis and rely on long-chain carbohydrates in addition to training. This includes a good oat flake cereal in the morning and several meals throughout the day.

3: Chris Münch: “Mountains of vegetables and fruit”.

Not only as a climber, but also because it makes me feel better, I pay attention to my diet. I trust my body the most. It already tells me what it needs.

In general, I like to eat mountains of vegetables and fruit. For breakfast I love a bowl of oatmeal with milk. During the day, while climbing, I sometimes have a handful of raisins, a carrot or an apple. All this is very convenient to take with you and doesn’t hit your stomach, so I don’t get into hypoglycaemia. At the same time, nothing stands in the way of performance. At noon something neat like bread with cheese does me good. For me, climbing is best combined with taking my main meal in the evening.

I really like cooking. Also in the evening I usually have a lot of vegetables, but always a good portion of carbohydrates, often in the form of potatoes, noodles or rice. I also like to eat pulses, eggs and sometimes a delicious piece of fish.

Depending on my training condition and stress in everyday life, I adjust my food intake to my desire and hunger. From time to time a few biscuits or chocolate are good for my mind and soul. In short – I eat almost everything and listen to what my body needs!

4: Heli Kotter: “Varied Food”

Everyone knows it – breakfast has to be varied from time to time, otherwise it gets boring. At the moment I serve homemade muesli with almond or soy milk. With this muesli I mix five-grain muesli with nuts, grated coconut, maple syrup and agave syrup.

Roasted in the oven it is a fine, healthy breakfast. Alternatively, I boil oat flakes, melted flakes, chia seeds and poppy seeds in water and refine the whole thing with agave syrup or honey.

Power for the ball: For the energy immediately before or during climbing, I recommend Clif Bars and a smoothie made from fresh fruit. It provides fast carbohydrates in combination with vitamins and enzymes against inflammations and to support fat burning. These can then be supplemented with all kinds of vegetables or black cumin etc.

I like to drink a non-alcoholic beer for the necessary minerals and carbohydrates. As a young father I am without exception in the Unterschlaf, so I do not get past coffee or Cola mix at the moment!

Nerve nourishment in combination with hip fat: The latter are nothing for the competitive athlete, but I can’t get through the day without nerve nourishment. The recipe: Always in combination with an espresso!

For lunch or dinner I prefer a varied diet. Tofu, vegetables, salad, meat and nuts are all on the menu. But because of the exaggerated meat consumption in western cultures, I often do without this protein supplier.

My recommendation: Eat more carbohydrates on training days and in the morning and add a little more protein and fat on rest days and in the evening.

Tonight, I have stuffed eggplants, for example. I personally don’t think much of special diets. These often lead – especially if they are not professionally adjusted – to deficiency symptoms or overloading of the body and ultimately to dissatisfaction.

5. Martin Tekles: “Not too much sweets in between”.

As a climber, I naturally pay attention to my diet. After all, a simple basic rule is: What you eat, you have to drag up! So just eat less? It’s not quite that simple after all. The problem of underweight and eating disorders is relatively widespread in climbing. Of course, it sounds simple: get better by losing weight! But first of all it is the unhealthier variant (malnutrition can provoke illnesses) – and the risk of injury also increases.

Since I also want to live a healthy life far away from the sport of climbing, but always have to pay attention to my weight, I follow certain principles in my diet: not too much sweets in between after strenuous units of carbohydrates (best in the first half hour after the unit; fast short-chain carbohydrates such as grape juice or a very ripe banana).

Generally, eat a lot of fruit, even in between (just because of the vitamins)

Three main meals and a real breakfast (in my opinion this is the most important thing for a healthy diet)

General tip: If you really want to eat a piece of cake, go ahead. After all, you shouldn’t torture yourself, but find a healthy measure.

6: Sophie Arnold: “Coffee in the waiting breaks”

I don’t usually pay much attention to nutrition. However, there is one exception: I eat a little more protein during intensive strength training. If a competition or rock project is scheduled for the next day, something easily digestible is eaten the evening before, which is not too heavy in the stomach.

On competition days there are “little things” like cliff bars, muesli and small cuts. In competition you often have a lot of waiting time during which the body tends to “go down”. That’s why coffee is so important to me!

7: Uwe Daniel: “Nutrition à la Expedition”

I always lose a few kilos on expeditions. The last expedition in the Pamir cost me eight kilos. After that I was in the lucky position of being able to eat as much as I wanted. Oven cheese, Christmas goose – everything and the main thing is a lot. Only when I have regained my weight do I pay a little attention to the fact that exercise and calorie intake are in balance.

What is your opinion on this subject? Write us in the comments below!

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