Facts About Counting Food Carbohydrates & Rock Climbing

Written by: LindaKennedy

Rock climbing is a sport that requires tremendous energy levels. For every hour of ascending, an average person burns about 800 calories. Problems may arise on longer climbs since the glycogen (carbohydrate) stores in the body will be depleted in about 2½ hours of climbing unless a constant supply of carbohydrates is provided.

When the glycogen stores in the body are depleted (otherwise known as bonking), the symptoms are extreme fatigue, disorientation, and sleepiness which are definitely not good when you're suspended 1,000 feet in the air, with over 2 hours to go before you make it to camp. It's clear that a well-planned eating and drinking strategy is needed in order to avoid bonking on the rock.

Now, if your climb takes less than 2 hours, carbohydrate depletion isn't much of a concern. Still, it wouldn't hurt to bring extra food just in case the route takes longer than anticipated.

If you're planning a climb that lasts longer than 2 hours, then you may want to begin your planning up to a week in advance. One method that has been used successfully by marathon runners and long-distance cyclists for decades is carbohydrate loading. This strategy starts 1 week before the big climb and involves eating a low carbohydrate diet for 3 days with intense exercise each day. This program will deplete the glycogen stores in the body. Then, for the next 4 days, exercise should be light and the diet should be high in carbohydrates. This strategy boosts the glycogen stores to double or triple the normal levels of glycogen in the body. This technique will allow you to climb longer before "hitting the wall."

On the day of the climb, you should start with a balanced breakfast of 700 to 1000 calories with 500" class="related_products_container" to 600 calories coming from carbohydrates. This meal will give you enough carbohydrates to make it through the climb but also provide adequate fat and protein, which are significant sources of energy during extended periods of exercise.

During the climb, about 50 grams of carbohydrate per hour should be consumed. For example, 50 grams of carbohydrates are found in about 1 quart of energy drink or in 1½ energy bars. Over many hours, eating these amounts of carbohydrate becomes quite a task. However, it must be done because the consequences are severe. When you're rock climbing, there is no room for error and this includes your nutrition program. Aside from this steady supply of carbohydrates, make sure that your diet includes foods rich in vitamins to include proteins, fats, and plant-based phytonutrients. One of the richest sources of natural phytonutrients is unprocessed aloe vera juice. Just a couple of ounces can go a long way.

As a rule, carbohydrates supply most of the energy during exercises lasting less than 20 minutes. Beyond 20 minutes, fat provides an increasing amount of energy for exercise. Once you get to 2 hours, protein is even being used for energy. If your diet during the climb doesn't contain enough protein, your body will still get the protein it needs by burning muscle tissue for fuel. This is definitely not a desired outcome.

Last, but definitely not least, nutrition immediately after the climb is critical. In fact, there is a 2-hour window immediately after exercise where carbohydrates are easily absorbed. By consuming about 100 grams of carbohydrates inside this window, you will ensure that your glycogen levels are full again. If, however, you wait for several hours after the climb before you eat or drink, then your glycogen levels will likely be incomplete for days afterwards, no matter how much you eat or drink.

Carbohydrate consumption is a critical, but often overlooked, ingredient for a successful climb. Bonking during a run only feels bad but isn't terribly dangerous. Bonking during a climb, however, is life threatening and must be prevented at all costs.

Contributed by:
Dr. Linda Kennedy MS SLP ND

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