Female rock climbers require specialized nutrition to promote proper strength and to support the energy needs necessary to support long, grueling climbs that often extend over hours or even full days. Muscular development is key in rock climbing, and women, who typically have lower muscle development than men, need to eat a diet that supports this growth. In addition, the body must have the proper energy stores to support the frequent intense bursts of anaerobic activity required during challenging climbs.
Sufficient Caloric Intake and Balanced Diet
The U.S. Department of Agriculture notes that an individual's calorie needs vary depending on their gender, age and activity level. Since most female rock climbers are very active they will need to consume more calories than sedentary women. For example, a female rock climber between the ages of 19 and 30 will likely require a minimum of 2,400 calories per day. Carbohydrates are critical for female rock climbers because they provide the energy required for long climbing events. A female rock climber should consume between 45 to 65 percent carbohydrates to support energy needs. Higher levels of protein, making up 20 to 30 percent of daily calories, will also support strong muscle development.
Calcium and Iron
Female rock climbers should be very careful to consume sufficient levels of calcium and iron. Calcium supports bone density, which is very critical for proper climbing technique, and since women have a tendency to experience more bone density loss than men female rock climbers should supplement calcium by eating plenty of, calcium-rich dairy products such as skim milk, yogurt, cottage cheese, and cheeses. Women also tend to lose iron during menses, and because female rock climbers use a great deal of energy during climbs they should ensure proper iron intake by eating plenty of iron-rich meats and leafy vegetables such as spinach, kale, chard and broccoli.
Fluids
Rock climbing requires steady fluid replacement to avoid dehydration. Many rock climbs last for long periods of time, and if you are climbing in hot weather the exposure to heat can result in a loss of fluids through sweating. Climbing moves also require a great deal of strenuous muscular activity, which also results in heavy sweating. Use hands-free, back-mounted hydration systems and ensure that you are drinking electrolyte-balanced fluids before, during and after your climb.
Meal and Snack Scheduling
Women climbers should eat three meals and two snacks per day while in training to ensure proper energy levels. Skipping meals should be avoided, and you should always eat a healthy, balanced breakfast prior to a long climb. Focus on eating a balance of carbohydrates such a whole grain breads or cereals and proteins such as eggs and lean breakfast meats. During long climbs women should stay well-energized by eating protein and carbohydrate-rich snacks such as dried fruits and nuts or combined protein and carbohydrate bars that are designed fro easy eating during sports such as climbing.
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