Physiological demands and nutritional considerations for Olympic-style competitive rock climbing

Abstract

Rock climbing is a fast-growing sport. Nutritional recommendations for climbing performance remain limited. In a sport where reduced fuel availability/dehydration could result in declined performance and fatal error, nutrition is key to a successful climb. Elite rock climbers are typically lean and small in stature. Climbers exhibit a lower aerobic capacity than other elite athletes of similar body composition, i.e., endurance athletes. Heart rates while climbing can be disproportionately high due to isometric muscle contractions, hands in overhead positions, and the psychological stress of climbing at height. The typical rate of energy expenditure is 10–11 kcal/minute while climbing. Carbohydrate needs are estimated at 3-7 g/kg body mass (BM)/day. Fluid intakes of ~250 mL/hr water or sports drink are recommended to prevent dehydration, but should be individualized based on sweat rate and climbing environment. Competitions that require climbing multiple routes within quick succession demand the rapid replenishment of depleted muscle glycogen stores. Nutrition in competitive adolescent climbers should support growth and performance. This population is strongly encouraged to seek advice from board certified or registered nutrition experts, particularly when weight loss is a desired outcome. Future research in rock climbers is warranted across all aspects of sport nutrition, as summarized in this review.

Keywords

• energy availability
• adolescents
• diet
• sport climbing
• lead climbing
• speed climbing
• bouldering