Rock and Ice has been running a three-part series on climbing nutrition. Installment one was all about crag snacks we can use for quick energy. Part two covered eating for all-day energy. Today, we have the third installment in the series which is all about recovery nutrition.

The article is by sports dietitian and personal trainer Marisa Michael and focuses on how we can eat better to maximize our training gains and speed up the time it takes us to recover between climbing days and training sessions.

“You train hard. You practice until your fingers bleed. Your muscles ache. Have you thought about nourishing your body to make sure it can adapt to all that training? If not, you’re missing the key factor that can take your climbing further. Here are some simple nutrition hacks to maximize training gains and chase your GOAT.” – Marissa Michael

Recovery Nutrition

Michael’s main advice is that it’s critical for us to eat immediately after climbing. The sooner we give our bodies the fuel it needs to recover from training and climbing the better. She suggests focusing on consuming meals that have a good mix of protein and carbohydrates. These meals will help replenish glycogen and support muscle rebuilding. Micahel includes some suggestions of balanced and tasty recovery meals if you need some ideas to mix up your post climbing meals.

Additionally, Michael touches on the subjects of post climbing hydration, avoiding alcohol, and supplementing to avoid muscles soreness. Click through below to read the full article to learn more about her thoughts on how we can maximize our training gains through better recovery nutrition!

Full Article: Rock and Ice – Recovery Nutrition

(photo courtesy of rockandice.com)

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