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The Backcountry Pros Essential Nutrition Tips for Long Climbing Expeditions

city of rocks climbing guides The Backcountry Pros

Scaling the heights of towering rock formations during long climbs is an exhilarating experience that outdoor enthusiasts relish. This physically challenging and mentally stimulating sport does demand a significant amount of energy. To succeed completing a route, proper nutrition is as vital as your climbing equipment. The Backcountry Pros bring you essential nutrition tips to fuel your next climbing expedition.

Why is Nutrition Necessary for Climbing?

Climbing puts a significant strain on your body, requiring strength, endurance, and a good fuel source to sustain the effort. A well-nourished body ensures that climbers have the necessary energy reserves and nutrients for muscle recovery and overall body function.

Macronutrient Balance

The key to climbing nutrition lies in the balance of macronutrients - carbohydrates, proteins, and fats.

● Carbohydrates: Acting as the body's primary energy source, carbohydrates should account for about 50-60% of your total calorie intake.

● Proteins: Proteins play a vital role in repairing and building muscles. Aim to include 15-20% of proteins in your diet.

● Fats:Fats, particularly unsaturated fats, contribute to long-term energy, hormone production, and nutrient absorption. They should make up 20-35% of your daily caloric intake.

Nutrition Tips For Long Climbing Expeditions

Now that you understand why a balanced diet is essential for climbing, let's delve into some practical nutrition tips tailored to long climbing expeditions.

Pre-Climbing Meal Planning

Fueling your body begins before you hit the walls. A hefty breakfast, rich in complex carbs (such as oatmeal or whole grains), proteins (like eggs or yogurt), and fats (avocado or nuts), gives your body the initial boost of energy it needs.

Hydration is a Must

Staying hydrated is crucial to maintaining energy and preventing muscle cramps during your climb. Remember to drink water throughout your climb, and consider adding an electrolyte solution for longer climbs.

Regular Snacking

Regular snacking during the climb is crucial to maintain energy levels. Carry calorie-dense and easy-to-eat foods like nuts, energy bars, dried fruit, and cheese.

Post-Climbing Recovery

After a long day of climbing, the focus should be on recovery and replenishing energy stores with a balanced mix of carbohydrates and protein.


Nutrition is a key element in preparing for long climbing expeditions. A balanced diet supplemented with adequate hydration and purposeful snacking can greatly contribute to a successful ascent. Remember, your nutrition strategy is as important as your climbing strategy!

About The Backcountry Pros

The Backcountry Pros are renowned for their expertise in outdoor adventures, offering a variety of thrilling experiences for enthusiasts. If you're looking to explore the majestic Wasatch Range, their Wasatch Backcountry Skiing tours are a must-try, perfect for those who crave the excitement of skiing in pristine, untouched snow. For rock climbing enthusiasts, The Backcountry Pros provide an exceptional Utah Rock Climbing experience, guiding you through some of the most scenic and challenging routes in the area. They also offer comprehensive Utah Backcountry Skiing tours, ideal for both beginners and seasoned skiers looking to conquer the Wasatch Range's diverse terrain. If you're heading to Moab, don't miss the opportunity to hire a Moab Climbing Guide through them, ensuring a safe and exhilarating climbing adventure. Lastly, for an unforgettable experience navigating through the rugged landscapes of Utah, their Utah Canyoneering courses are second to none, offering both thrill and education in the art of canyoneering.


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