1 Simple Climbers Diet to Improve Your Climbing Ability

climbers diet plan featured image

A rock climbers diet should consist of foods high in protein and complex carbohydrates. This will give your body the energy to power through a challenging climb. Additionally, stay hydrated by drinking plenty of water throughout the day.

Some good protein-rich foods to include in your diet are lean meats, nuts, and seeds. Complex carbohydrates such as whole grains, fruits, and vegetables will also give you sustained energy.

And don’t forget to drink plenty of water! Following a healthy climbers diet will give your body the fuel to conquer any rock climbing challenge.

The Best Diet For Rock Climbers – with FREE Daily Meal Plan

Best Diet For Rock Climbers

As a rock climber, you must fuel your body with the right climbing food to perform at your best. That’s why we’ve put together this ultimate diet for rock climbers, complete with a free meal plan.

The diet for rock climbers is based on three fundamental principles:

  1. Eat plenty of protein to build and repair muscles.
  2. Eat complex carbs for sustained energy.
  3. Stay hydrated to prevent cramps and aid recovery.

With these principles in mind, let’s look at the best foods to eat as a rock climber…

  • Protein-rich foods: Chicken, fish, beef, tofu, eggs, dairy, beans, and legumes.
  • Complex carbs: Whole grains, sweet potatoes, brown rice, quinoa.
  • Fruits and vegetables: leafy greens, broccoli, carrots, berries, and apples.
  • Healthy fats: Olive oil, avocado, nuts, and seeds.
  • Hydration: Water, coconut water, herbal tea.

Now that you know what to eat, here is a sample climbing nutrition meal plan…

  • Meal 1: Scrambled eggs with spinach and whole grain toast.
  • Meal 2: Tuna salad with brown rice and vegetables.
  • Meal 3: Chicken stir-fry with quinoa and broccoli.
  • Meal 4: Greek yogurt with berries and nuts.
  • Meal 5: Beef chili with sweet potatoes and carrots.

Drink plenty of water throughout the day and refuel with a healthy snack after your climbs just as any pro climber diet user would. Following this climbers diet will give you all the energy you need to crush your climbing goals.

Best Meal Plan For Vegan And Vegetarian Rock Climbers

vegan diet for climbers

As a vegan climber (just like Alex Megos), you’ll need to ensure you’re getting enough protein by including tofu, beans, and lentils in your diet. In addition, eating plenty of fruits and vegetables for sustained energy would be best to ensure you’re also getting the proper nutrition for climbing.

Drink lots of water and herbal tea throughout the day to stay hydrated. Snacks like nuts and seeds are also a great way to refuel after a climb.

Here is a sample meal plan you could follow to get all your rock climbing nutrition…

  • Meal 1: Tofu scramble with veggies and whole grain toast.
  • Meal 2: Vegan wrap with quinoa, black beans, and avocado.
  • Meal 3: Veggie stir-fry with tofu and brown rice.
  • Meal 4: Fruit salad with almond milk.
  • Meal 5: Red lentil soup with kale and carrots.

Drink plenty of water throughout the day and refuel with a healthy snack after your climbs. Following this rock climber diet will give you all the energy you need to crush your climbing goals.

The Best Ketogenic Diet for Climbers

keto diet for rock Climbers

The ketogenic diet is a high-fat, low-carbohydrate diet that can help you achieve optimal performance as a climber.

You’ll need to eat plenty of healthy fats on this diet to maintain energy levels. Good sources of fat include avocados, olive oil, and nuts. It would be best if you also ate moderate amounts of protein and low-carb vegetables like leafy greens and broccoli.

Stay hydrated by drinking plenty of water throughout the day. You can also drink herbal tea and coconut water for an electrolyte boost.

Here is a sample meal plan you could follow on the ketogenic diet…

  • Meal 1: Avocado toast with egg and cheese.
  • Meal 2: Caesar salad with chicken and avocado.
  • Meal 3: Steak with roasted vegetables.
  • Meal 4: Salmon with Brussels sprouts and broccoli.
  • Meal 5: Chicken soup with kale and mushrooms.

Drink plenty of water throughout the day and refuel with a healthy snack after your climbs to ensure this rock climbing diet will work correctly for you.

How Long Before Climbing Should You Eat?

It would help if you ate a meal or snack approximately two hours before climbing. This will give your body time to digest the food and convert it into energy.

If you’re short on time, you can also eat a smaller meal or snack 30 minutes to one hour before climbing. Ensure you’re not eating anything too greasy or heavy that could upset your stomach.

What to Eat After Climbing?

Refueling after a climb is vital to help your body recover and repair muscles. Eat a meal or snack within 30 minutes of finishing your climb.

Good options include:

  • Protein-rich foods like chicken or tofu.
  • Complex carbs like sweet potatoes or quinoa.
  • Fruits and vegetables.

Drink plenty of water to help your body rehydrate and flush out toxins.

How Many Calories Does a Rock Climber Eat?

Rock climbers need to eat many calories to maintain their energy levels. A good rule of thumb is to consume at least 2,000 calories daily.

If you’re particularly active, you may need to eat even more calories to fuel your climbs. Experiment with different amounts of food to see what works best for you.

How Much Protein Should a Climber Eat?

How Much Protein Should a Climber Eat

Protein is essential for rock climbers since it helps repair and rebuilds muscles. Consume 1 gram of protein per pound of body weight daily.

Should I take Protein After Climbing?

Yes, it is important to take protein after climbing, especially if you are planning on going climbing again soon. Protein helps your muscles recover and repair themselves, and it also provides energy.

There are many ways to get protein, including supplements, food, and drinks.

What Supplements Should Climbers Take?

A few essential supplements can help climbers perform at their best. Creatine is a popular supplement that can increase strength and power. Beta-alanine can also help improve endurance.

Climbers should also ensure they get enough vitamin D, iron, and calcium. These nutrients are essential for bone health and can help prevent injuries.

How to Have a Healthy Digestion as a Rock Climber

Climbing is a physically demanding sport that can take a toll on your body. To perform your best, it’s essential to have a healthy digestive system.

There are a few things you can do to promote healthy digestion and proper bowel movements:

  1. Eat plenty of fiber-rich foods – Fiber is an essential nutrient for digestive health. Foods high in fiber include fruits, vegetables, whole grains, and legumes.
  2. Stay hydrated – Drinking plenty of water is vital for proper digestion. Dehydration can lead to constipation, so drink plenty of fluids daily.
  3. Avoid processed foods – Processed foods are often high in unhealthy fats, salt, and sugar. These ingredients can contribute to digestive problems like constipation, heartburn, and indigestion.
  4. Exercise regularly – Regular exercise helps to stimulate the digestive system and keeps things moving along smoothly.
  5. Don’t smoke – Smoking can contribute to several digestive problems, including constipation, heartburn, and indigestion. If you smoke, quitting is the best thing you can do for your digestive health.

Foods Rock Climbers Should Avoid

We’ve all heard the saying, “There’s no such thing as bad food, only bad diets.” And it’s true! Just because you’re eating healthy foods doesn’t mean you’re eating a balanced diet.

Many “healthy” foods are pretty unhealthy when eaten in excess. The key to a healthy diet is moderation.

That said, there are certain types of food that rock climbers should avoid entirely. Here are four foods to avoid if you want to keep your climbing performance at its peak:

Refined Sugar

Sugar is one of the biggest enemies of rock climbers. Not only does it provide empty calories that can lead to weight gain, but it can also cause energy crashes that sabotage your climbing performance.

Processed Carbs

Like sugar, processed carbs are high in empty calories and can lead to weight gain. In addition, they tend to cause blood sugar spikes and crashes, which can leave you feeling tired and sluggish on the wall.


Alcohol is a double-edged sword for climbers. On the one hand, it can help you relax and take the edge off before a big climb. But, on the other hand, it can also dehydrate and impair your coordination, significantly climbing no-nos.


Caffeine can be a tremendous pre-climb pick-me-up, but it can also lead to dehydration and irritability. If you drink caffeine before climbing, stay hydrated and limit your intake to avoid adverse effects.

Fake Meats

Just because a food is vegan doesn’t mean it’s automatically healthy. For example, many vegan “meats” are highly processed and contain unhealthy ingredients. If you’re looking for a healthier alternative to traditional meat, opt for whole foods like beans, lentils, and tofu.

What is the Optimal Weight For a Climber?

optimal weight for a climber

The ideal weight for a climber will depend on your height and frame. But, generally speaking, you should aim to be at a healthy weight with a body fat percentage of around 10-20%.

If you are carrying too much body fat, it will affect your performance on the wall. On the other hand, if you are too skinny, you may not have the strength and endurance you need to climb at your best.

The best way to determine what weight is right for you is to speak with a doctor or climbing nutritionist. They will be able to assess your individual needs and help determine if you should be losing weight for climbing.

The Importance of Strength to Weight Ratio of Rock Climbers

The strength-to-weight ratio is an essential factor in a rock climber’s success. The higher your balance, the better your performance will be.

Two main ways to improve your strength-to-weight ratio are to increase your muscle mass or lose body fat. But, of course, if you can do both, that’s even better.

To build muscle, you’ll need to eat a diet that includes plenty of protein. You should also lift weights and do other strength-training exercises.

To lose body fat, you’ll need to create a calorie deficit by eating fewer calories than you burn. You can do this by following a healthy diet and getting regular exercise.

Improving your strength-to-weight ratio will help you climb better and stay safe on the wall.

Why Are Rock Climbers Skinny?

Many people believe rock climbers are skinny because they don’t eat enough. However, this is not the case! Rock climbers are typically very lean because they burn many calories while climbing. Additionally, many climbers avoid eating before or during a climb, as it can cause nausea.

So, if you see a climber chowing down on a burger after a long day of climbing, don’t be too surprised!

While it’s true that climbers need to be careful about not over-eating, they still need to make sure they’re getting enough calories and nutrients. A healthy diet is essential for any rock climber, skinny or not! So, to get started in rock climbing, ensure you’re eating right.

Can Big Guys and Girls Climb?

Of course! While a leaner body type may be better suited for rock climbing, that doesn’t mean bigger guys and girls can’t do it.

Climbing is more about technique than anything else. So, as long as you’re willing to learn and put it into practice, you can climb just as well as anyone else.

That said, carrying extra weight can make climbing more difficult. So if you’re a bigger guy or girl, you may need to put in a little extra work to get in shape for climbing. But once you do, you’ll be able to enjoy all the same benefits as everyone else!

So, if you’re interested in rock climbing, don’t let your size hold you back. Get out there and give it a try!

What to Eat Before Bouldering

Bouldering is a great way to get a full-body workout. However, eating the right foods before you, boulder, is essential to help you perform your best.

Some good pre-boulder diet foods include:

  • Oatmeal
  • Bananas
  • Whole grain bread
  • Peanut butter
  • Yogurt

Eating these foods will give you the energy you need to boulder for hours. However, ensure you don’t overeat, as this can lead to indigestion.

Final Thoughts

The best diet for rock climbers is high in protein, complex carbs, and healthy fats. In addition, make sure to stay hydrated by drinking plenty of water throughout the day. A balanced diet will give your body the energy to power through any climbing challenge.

Recent Posts