Let’s talk about food. Not just the dreamy post-climb summit PB&J (though that’s sacred), but the everyday, intentional kind of food that helps you show up to the wall (so you don’t bonk) like the powerhouse you are. Climbing isn’t just a sport. It’s a strength AND endurance test. Alongside the physical test of climbing – you have the mental. The exhausting and ever so difficult mental test of working through the crux or the crippling anxiety of being 200ft off the ground.
Nutrition plays a role in all of it. And if you’re not fueling right, your body’s gonna let you know. Here’s what you need to know about eating like a climber who gives a damn (so you don’t bonk on the wall)—with some real numbers so you know where to start.
Carbs Are Not the Enemy
Somewhere along the way, carbs got a bad rap in the climbing world (and all the other fitness related worlds). But, if you want to climb hard and recover well, carbs are your #1 fuel source.
How much?
For active climbers, aim for 3–5 grams of carbohydrate per kilogram of body weight per day. If you’re training hard, doing long sessions, or participating in outdoor projecting days, that could increase to 6–7g/kg/day.
To put that in perspective:
If you weigh 68kg (150lbs), that’s about 200–340g of carbs per day.
Don’t overthink it. Just make sure most of your meals include a quality carb source like oats, rice, potatoes, fruit, or whole grains. Don’t bonk on the wall, grab some pre-climb carbs.
Protein Isn’t Just for Bros with Shakers
You’re creating micro-tears in your muscles when you train—especially on the wall, where eccentric loading is constant. You need protein to rebuild and come back stronger.
How much?
Research recommends 1.6–2.2g of protein per kilogram of body weight per day for athletes doing strength and endurance activities. So for climbers pushing performance or in a training phase? You’ll want to land closer to that upper end.
That same 68kg/150lb climber should aim for 110–150g of protein daily.
Break it up throughout the day—ideally 20–30g per meal or snack. So that’s a scoop of protein powder, a cup of Greek yogurt, a few eggs, or a solid handful of tempeh.
Don’t Bonk, Hydrate
Water. Is. A. Performance. Tool.
Baseline: Aim for 0.03–0.04 liters per kilogram of body weight per day, minimum.
That’s about 2.3–2.7 liters (78-90 ounces) for that same 68kg climber.
Are climbing outside in the sun, sweating buckets in the gym (hello Summit in the Summer), or doing a long session? Then add more. Electrolyte drinks or salty snacks help retain water better than chugging gallons of plain water. However, don’t overdo it.
Eat Before You Climb (don’t bonk on the wall)
You don’t need a feast, but you do need fuel. So go for something with carbs and a little protein about 1–3 hours pre-session.
Examples:
- Toast with peanut butter
- A small rice bowl with eggs
- A smoothie with fruit and protein
And if you’re climbing first thing in the morning and don’t have time for a full meal? Even a quick banana or granola bar is better than going in empty.
Don’t bonk, Snacks Are Strategy
Mid-session fatigue isn’t just about skin—it’s often low blood sugar. Have quick-digesting carbs on hand if your session lasts longer than 90 minutes.
Easy options:
- Dates + nut butter
- Dried mango
- A banana or apple with trail mix
- Energy bars with 20–30g carbs
Pro tip: Aim for 30–60g of carbs per hour of sustained activity. This matters more during outdoor projecting or long gym endurance days. Anything longer than that 90-minute mark you should start planning fuel to sustain your performance.
Recovery Isn’t Just Rest & Foam Rolling
After training, your body’s primed to absorb nutrients.
Ideal timing: Eat within 30–60 minutes post-session.
Macro goal: Around 20–30g protein + 40–60g carbs.
Examples:
- Chocolate milk
- Protein smoothie with banana and oats
- Rice bowl with chicken, beans, or tofu
- Greek yogurt + granola + fruit
This helps reduce soreness, support muscle repair, and prep you for tomorrow’s session.
Food is Fuel and Joy
Nutrition doesn’t have to be strict or joyless. It’s about consistency, not perfection. You don’t have to eat like a spreadsheet to climb like Alex Honnold 😉 — but you do need to eat enough. Especially if you’re training hard, pushing grades, or juggling life on top of it all.
And yes—there’s always room for the post-send PB&J. Or cookies. Or tacos. Just don’t skip the water and protein after.
See you on the wall (and probably at the snack table). Here is a relatable and semi-unrelated video of Alex Honnold’s Day of Eating. Take it with a grain of salt.