Full Description
Eat to Climb by Mina Leslie-Wujastyk is a comprehensive guide to nutrition for climbers. Whether you're a weekend warrior or a seasoned pro, this book will help you cut through the noise of nutrition fads and make informed, confident decisions about fuelling your body.
The book is split into two sections - principles and methods. Principles explores the foundations of nutrition: energy intake, macronutrients, micronutrients, hydration and supplements. You'll gain a clear understanding of how protein, fat and carbohydrates support training, performance and recovery along with insight into key vitamins and minerals, fluid intake requirements and ergogenic aids.
The methods section shows you how to apply these principles in real life, with a focus on flexibility and autonomy. Specific chapters look at crag nutrition, injury recovery, weight loss, intuitive eating and the specific needs of female climbers.
Throughout, you'll find powerful insights from top climbers. From Shauna Coxsey's honest account of her struggles with food as a young athlete, to Molly Thompson-Smith's diligent approach to nutrition when injured, and Billy Ridal's tactics for eating when he freed the Nose on El Cap, their stories bring the science to life.
Today's climbers increasingly recognise that long-term performance isn't built on calorie restriction or the chronic search for lightness. And as a community we can all be healthier, stronger and get more from our climbing as we learn to eat to climb.
Contents
A word from the author
Introduction
Part 1: Principles
1 Energy: eat to perform
Shauna Coxsey: becoming an athlete
2 Macronutrients: carbohydrates
Billy Ridal: climbing the Nose
3 Macronutrients: proteins
4 Macronutrients: fats
Mina Leslie-Wujastyk: strawberry pencil pick-me-ups
5.Micronutrients: vitamins and minerals
Gut health
6 Hydration
7 Sports supplements
Ben Moon: nutrition over time
Part 2: Methods
8 Crag nutrition
Maddy Cope: adventures in Kyrgyzstan
9 The female climber
Libby Peter: navigating the menopause
10 Nutrition for injury
Molly Thompson-Smith: returning from injury
11 Weight loss and climbing
Kai Lightner: two versions of success
Aidan Roberts: nutrition and elite performance
12 Can climbers eat intuitively?
Nina Caprez: on the road with Andrea
Part 3: Example recipes
Overnight oats
Banana pancakes
Banana and berry protein smoothie
Oat, date and peanut butter balls
Salmon, butternut squash and Asian rice
Lentil, cauliflower and pea dahl
References
Acknowledgements
