Unearth The Voyage
Climbers need sustained energy to maintain their strength and focus on the rock. This list of 12 energy-boosting snacks will help you keep climbing strong, whether you’re tackling a hard project or enjoying a day at the crag. From quick carbs to balanced protein and fat options, these snacks are designed to provide lasting fuel without weighing you down. Each item is thoughtfully selected to meet the unique demands of climbers, making them perfect companions for your next adventure. Let’s explore these delicious and nutritious options that are sure to enhance your climbing experience.
1. Banana + nut-butter squeeze + a pinch of salt
This snack is gentle on the stomach, making it ideal for climbers seeking sustained energy. Rich in potassium, bananas are comparable to sports drinks, offering hydration and satiety. With every bite, you receive a blend of quick carbs and satisfying fats. Perfect for those needing a light yet powerful snack. Created with endurance in mind, it’s a favorite among climbing enthusiasts for its simplicity and effectiveness.
2. Dates stuffed with peanut butter
For climbers who crave a balance of quick energy and staying power, dates stuffed with peanut butter are a stellar choice. These dense, low-bulk carbs deliver fast fuel, while the nut butter provides a satisfying touch. Imagine savoring this delightful combination between your climbing attempts, each bite a promise of steady energy without the sugar crash. Convenient and mess-free, they are perfect for packing in your climbing bag. Two to three dates can power you through your climbs, ensuring you remain energized and focused.
3. Rice cakes with honey (and a little table salt)
Rice cakes with honey are a lightweight, quick-carb option for climbers who need an energy boost without the bulk. Picture this: a crisp rice cake topped with a drizzle of golden honey and a sprinkle of salt, offering a delightful contrast of flavors and textures. Ideal for pre-climb jitters or hot crag days, they deliver just the right amount of carbs and sodium. This snack is not only delicious but also a strategic choice for those aiming to meet their per-hour carb target and maintain hydration.
4. Applesauce squeeze pouches
In the world of convenient climbing snacks, applesauce squeeze pouches stand out for their ease and effectiveness. Imagine grabbing one just before a climb or during a long belay, enjoying the sweet, smooth texture that provides an instant carb hit. Low in fiber, they are easily digestible, making them perfect for moments when heavier food feels unappealing. These pouches are a favorite among climbers who appreciate their portability and quick energy delivery. With their natural sweetness, they offer a refreshing taste that’s hard to resist.
5. Trail mix remix: dried fruit + salted nuts + mini pretzels
Trail mix is the quintessential climbing companion, and this remix adds a twist to tradition. Combine dried fruit, salted nuts, and mini pretzels for a snack that offers quick carbs, protein, and sodium. Visualize reaching into your pack and pulling out this vibrant mix, each handful delivering a balanced blend of energy and flavor. It’s perfect for stop-and-go climbing sessions, allowing you to graze without interruption. This trail mix is more than a snack; it’s a strategic tool for keeping you fueled and satisfied on the rock.
6. PB&J on soft whole-grain
The timeless PB&J sandwich makes a comeback as a climbing snack, offering a steady supply of carbs and a hint of protein. Envision biting into soft whole-grain bread with creamy peanut butter and sweet jelly, each quartered slice a manageable delight between climbing attempts. This snack is beloved for its nostalgic flavor and practical energy delivery, fitting neatly into any climber’s routine. Whether you’re tackling an indoor wall or an outdoor crag, the PB&J provides a familiar comfort and reliable fuel to keep you moving.
7. Energy chews or gels (with or without caffeine)
In the fast-paced world of climbing, energy chews or gels offer a quick and efficient boost. Imagine a rainbow of flavors, each serving packed with 20-30 grams of carbs to keep you energized. Whether you prefer caffeinated options for an extra kick or classic flavors, these chews and gels are designed to help you reach your per-hour carb target. They’re compact, easy to carry, and perfect for mid-climb refueling. This snack is a favorite among climbers who appreciate its convenience and impact on performance.
8. Onigiri (rice balls) with a dab of soy sauce
Onigiri, or rice balls, are a beloved snack among endurance athletes, offering compact starch with a hint of salt. Picture these neatly wrapped triangles, each bite delivering a satisfying blend of rice and soy sauce. Prepared the night before, they are gentle on the stomach compared to many packaged bars. Imagine packing them into your climbing gear, ready to provide a steady energy release. Onigiri is more than just a snack; it’s a thoughtful choice for those seeking fuss-free, stomach-friendly energy during their climbs.
9. Greek yogurt cup + granola (best for gym days or post-climb)
For climbers focusing on recovery, a Greek yogurt cup with granola is a smart choice. Envision opening a creamy yogurt cup, topped with crunchy granola, each spoonful delivering a mix of protein and carbs. This snack is perfect for gym days or as a post-climb refuel, kickstarting muscle repair with its protein content. It’s a blend of texture and taste that satisfies both hunger and nutritional needs. Whether you’re winding down after a climb or preparing for another session, this snack offers a balanced, nourishing option.
10. Jerky + fig bars
When climbing calls for a blend of carbs, protein, and salt, jerky and fig bars step up. Picture a rustic snack of savory jerky paired with sweet fig bars, each bite providing the energy you need. Jerky offers protein and salt, essential for recovery and satisfaction, while fig bars top up your carb intake efficiently. This combination is weather-resistant, perfect for sunny climbs, ensuring you stay fueled throughout your adventure. It’s a thoughtful mix that caters to both immediate energy needs and post-climb recovery.
11. Chocolate milk (or a lactose-free/alt-milk version with similar macros)
Chocolate milk stands out as a versatile recovery option, combining fluids, electrolytes, carbs, and protein. Imagine sipping a cool, rich glass after a long climb, feeling replenished and invigorated. Studies show its effectiveness, often matching or exceeding other recovery drinks. Whether you choose the classic or a lactose-free alternative, chocolate milk offers a balanced nutritional profile. It’s more than just a treat; it’s a strategic choice for performance and recovery, aiding in muscle repair and hydration after strenuous activity.
12. Tart cherry juice (30–60 mL concentrate with water) in the evening
After a day of climbing, tart cherry juice can aid in recovery, reducing soreness and improving muscle restoration. Imagine a soothing drink made from 30-60 mL of concentrate with water, enjoyed as you relax in the evening. This snack isn’t for during the climb but serves as a valuable recovery tool, appreciated for its tangy taste and restorative properties. Studies highlight its benefits, making it a favored choice among climbers during training blocks or after intense trips. This juice is more than refreshment; it’s part of a holistic recovery strategy.
