Considering a vegan diet while participating in an activity you enjoy isn’t always easy. You’ve come to the right place if you want to plan a diet that will improve your rock climbing abilities. In this article, we have provided a general vegan diet plan for climbing that’s hopefully going to make you strong and healthy for climbing. We can’t guarantee you’ll like every single item on this list because, well, we don’t know how fussy you are. We can assure you that our vegan diet will benefit your body’s ability to climb as well as be balanced, nutritional, and vegan.
How should a rock climber eat a vegan diet? Fresh vegetables, whole grains, healthy fats like omega 3 and omega 6, and lean proteins are essential to rock climbing. A vegan diet can provide all of these nutrients if you consume the appropriate foods. Sugar contains sugar molecules that cause inflammation throughout your body, so you should try to avoid refined sugar as much as possible.
Here’s the vegan diet plan for 7 days, including what rock climbers need to eat.
Table of Contents
What Nutrition Do Rock Climbers Need?
We have come to know that high-level climbers or pro and experienced climbers don’t follow any diet plan while eating foods that no one would consider nutritious in any way. However, following a healthy diet plan that contains the correct nutrition will enhance your ability to send. When you eat well, you will be better able to exercise for longer, gain strength, concentrate more, be more flexible, and more. Therefore, the question is, what kind of nutrition is really needed for rock climbers?
Lean proteins are essential for rock climbers. In order to maintain a healthy, strong body, we must keep as much weight off as possible. In addition, we need healthy carbohydrates such as brown rice, brown pasta, and wholemeal bread to build muscle. The physical exertion of rock climbing is hard on our bones, muscles, and joints. Thus, leafy greens such as kale and cabbage provide calcium as well as protein and carbohydrates.
Vegetables and leafy greens are also excellent sources of fiber, which not only keeps you full for longer but also provides you with many antioxidants and nutrients. In addition to fiber, your digestive system needs fiber to keep healthy, so that you can absorb vitamins, minerals, and other nutrients that are in your diet.
Processed foods cause inflammation in your joints, muscles, and other parts of your body (including your organs).
For your recovery to be successful, you should drink plenty of water through the day. The role water plays in the recovery of muscles, joints, and bones should not be underestimated.
Is this Diet Plan for You? Should You Increase or Decrease the Portion Sizes?
Any person who feels that the diet plan in the next section is healthy enough for their body can follow it. This diet is geared towards the average male on a vegan diet, so you will have to adjust it depending on your gender or situation.
As a male trying to lose weight or gain weight, you might have to try this diet plan out for a while before you figure out your ideal portion sizes. The calories we maintain are then determined. Let’s say your maintenance calories are 2500 calories per day – this means you will not gain or lose weight if you consume 2500 calories a day.
The only way to lose weight is to consume fewer calories than you burn. The only way to gain weight is to consume more calories than you burn. Mountain climbers would prefer strength, not weight. You will need to determine the number of calories you should consume per day based on your own maintenance.
What Is The Vegan Diet Plan?
You can find the diet plan here. The recipes from OneGreenPlanet have been combined to make this vegan dinner plan.
In addition to the one snack we have given you per day, you can eat up to three snacks if you feel you need to take in more calories. The best time to snack in between meals, not right after or during each meal. As a substitute or addition, fruit, such as an apple or banana, is also a great choice.
There’s no requirement to follow this diet directly – it’s not part of SET. There’s no need to be concerned about finding all the different ingredients to make all the different meals if you aren’t a fan of something in particular or if it’s too much hassle.
In other words, these meals provide you with a healthy, vegan, balanced diet that is full of nutrition to keep your body energized and recovery-ready.
If you climb regularly, drink at least 2.5 liters of water per day. For those of you who have trouble remembering to drink water, there are water drinking apps you can download to your phone that will remind you. Additionally, you can purchase a Time Marker Water Bottle to remind you to drink water.
Rock climbing’s 7-day vegan diet plan
Monday
Breakfast: Breakfast Quinoa Bowl
Lunch: Kale Avocado Wraps
Snack: Superfood Trail Mix
Dinner: Spiced Lentil Butternut Squash Burgers
Tuesday
Breakfast: Banana Oatmeal
Lunch: Cobb Salad
Snack: Vegan Energy Balls
Dinner: Vegan Chilli
Wednesday
Breakfast: Jujube, Raspberry and Hemp Seed Oatmeal
Lunch: Miso Sesame Kale BOWLed Over
Snack: Sunflower Seed Butter Vegan Oatmeal Cookies
Dinner: Portobello Mushroom Steaks
Thursday
Breakfast: Pomegranate Quinoa Porridge
Lunch: JUMBowl Salad
Snack: Raw Almond Butter Chocolate Chip Cookies
Dinner: Sweet Potato, Sesame and Chickpea Pizza
Friday
Breakfast: Banana Granola Bars
Lunch: Chickpea “Tuna” Salad Sandwich
Snack: Autumn Spice Granola Bars
Dinner: Root Vegetable Hash with Avocado Creme
Saturday
Breakfast: Plum and Pecan Granola
Lunch: Black Bean Wraps
Snack: Chocolate Chip Cookies Dough Bites
Dinner: Spicy Tofu and Brussels Sprouts Stir-Fry
Sunday
Breakfast: Winter Quinoa Porridge
Lunch: Spiced Indian Tempeh with Vegetables and Quinoa
Snack: Healthy Strawberry Rhubarb Snack Bar
Dinner: Lentil Masala With Curry Cauliflower
Avoid these foods as much as possible
Alcohol
A large amount of alcohol consumption can negatively affect bone and muscle growth over time, which is not good for recovery or increasing strength when climbing. Alcohol may also make it more difficult for you to lose fat as well.
Added sugar/refined sugar
In terms of calories, added and refined sugars are great sources of calories, but they have very little nutritional value. Steer clear of soda, chocolate, and sweets where possible.
Meats that are “fake”
Artificial meat is a product of 100% processing. As a result of processed foods, the arteries, muscles, and organs become inflamed. Eat foods like beans, pulses, and nuts that contain healthy proteins.
What You Need to Be Aware Of
Dehydration
Even though we have already mentioned the importance of drinking water, we will reiterate it here. As a result of dehydration, performance results can be decreased and recovery times may be prolonged. If you have been exercising, you need to replace the electrolytes in your body that have been depleted over time.
Too much weight loss
You shouldn’t lose too much weight if you’re trying to make yourself lighter on the climbing wall. As well as being strong, you need to be able to maintain your strength when you are on the wall. A weight loss too rapid can affect your performance on the rock and your recovery times.
Frequently Asked Questions (FAQs):
What is a rock climbers diet?
An optimal climbing diet should consist of plenty of fresh vegetables, lean proteins, whole grains, healthy fats, and unprocessed foods, as well as a limited amount of refined sugar and unhealthy fat. To have a solid climbing diet, you need to know what you’re putting into your body.
How many calories should a rock climber eat?
A rock climber should consume between 100 and 200 calories per hour depending on the intensity of your climb and pitches.
Is Alex Honnold plant based?
Yes, Alex Honnold is totally plant based, he eats a vegan diet.
What climbers eat for breakfast?
Start your day with easy-to-digest carbs, such as oatmeal, fruit, pancakes, or yogurt, and drink plenty of liquids, including coffee. You should avoid coffee if it isn’t part of your daily routine.
