optimal nutrition performance windows

30-60 minutes before you climb, eat foods that contain quick digesting carbohydrates. Foods like:

1 oz. pretzels 

1 mini-bagel

1 piece of fruit—apples, bananas, oranges 

 (banana = 30min s/p peak energy)

¼ c dried fruit

8 oz. sports drink 

2 sheets graham crackers

8 oz. chocolate milk

1 packet sports gels (like Gu) 

1 packet sports gummies and chews        

 

Two to four hours before you climb, your body has some time to digest food. This means you can add a little protein, fat, and fiber, such as:

Peanut butter and jelly sandwich with chocolate milk or protein shake

Oatmeal with milk or almond milk, bananas, and walnuts

Tuna wrap with cheese and a side of fruit and yogurt

Fruit smoothie and a protein bar

Trail mix and an apple

Nut butter pouches

String cheese

Jerky

Keep in mind, aim for hydration (e.g. water + electrolytes + splash of tart cherry juice), branch chain amino acids, and complex carbohydrates within 30min-60min post workout to begin recovery/repair/rebuild process. A full meal for individual weighing 70 kilograms (154 pounds), the maximum amount of protein that can be effectively utilized for muscle protein synthesis per meal would be around 17.5 to 28 grams of protein. 0.25g/kg-0.4g/kg bodyweight ; aim for 1.6 to 2.2 g/kg (e.g. 112-154g) daily total for those engaged in regular resistance training

source: Outside ™