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You do CrossFit...that's cute.

Updated: Jul 6

A Tower Climber’s CrossFit is the Tower! Here are some tips to stay fueled for your work-out!

  • Pre-Climb: It’s important to give your body plenty of fuel to start with. Aim to get 25 to 30 grams of carbohydrates 30 minutes before a climb. Choose carb sources that are slower to digest and won’t cause the afternoon crash. Think berries, buckwheat, wild rice, leafy greens, quinoa, sweet potatoes, yams, squash, legumes like lentils and beans, and steel-cut oats. These foods are packed with vitamins, nutrients, antioxidants, and fiber, which can reduce inflammation, promote recovery, and support energy production.

  • Mid-Climb: Plan for the unexpected. In case you are on the tower for longer than anticipated, have small snacks on hand to sustain your energy and performance such as dehydrated fruit like mango, apricots, or apples, jerky, and trail mix. Bonking is what happens when a climber’s blood sugar drops during long term exercise.  The phenomenon occurs often on long climbs.  Suddenly, you just can’t move.  Avoid bonking by refueling every hour.

  • Post-Climb: Stay hydrated before and after climbs. This is as important as the nutrients provided. Take your body weight in pounds and cut it in half; that’s how many ounces of water you should have per day, plus an additional cup for every hour of physical activity, every cup of coffee, or alcoholic beverage. To make sure electrolytes are replenished as well, add electrolyte powder to water or simply add salt to your recovery meal. Symptoms of electrolyte deficiencies and dehydration include cramping, muscle weakness, bloating, fatigue, and headaches.

  • Within 30 minutes after a climb, refuel with carbohydrate and protein snacks. During prolonged climbs, muscle breakdown and glycogen depletion occurs. Knowing what to eat after a climb can have a significant impact on performance. The body replenishes glycogen stores and repairs and rebuilds muscle—if you provide the necessary nutrients. During prolonged climbs, muscle breakdown and glycogen depletion occur. Knowing what to eat after a climb can have a significant impact on performance. The body replenishes glycogen stores and repairs and rebuilds muscle—if you provide the necessary nutrients.

Nutrition Credit: Dr.ElenaZinkov

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