Climbing is a physical activity that demands certain skills like grip, foot placement, core strength, and endurance. It engages almost every muscle group in the body, making it an excellent overall workout. Recent studies have shown that climbing can burn calories at a rate comparable to high-intensity exercises like spinning or strength training! Keep reading for our top supplement recommendations and recovery tips to help you get the most out of your climbing workout.
1. CITRULLINE MALATE
...Got grip? Two studies analyzed the impact of Citrulline Malate on strength training. One found research to support increased grip strength and reps during weight training, whereas the other noted an increase in peak power and explosive power.
Try it: Take one serving (2g) before you train.
2. CREATINE MONOHYDRATE
In order to reap the benefits of Creatine Monohydrate, it must be sufficiently built up in the muscle—something that can take up to a week of loading or a month of continuous supplementation. Studies support an increase in power and a decrease in time to post-activation potentiation (AKA PAP—a phenomenon where a muscle is once heavily loaded and then becomes primed for explosive force production). This is important to note as more complicated problems and routes for climbers require both strength and explosive force.
3. BETA-ALANINE
Climbing requires short bursts of power to get from boulder to boulder or to bridge the gap in between a tiny hold and a more promising option. A few studies in 2016 confirmed that Beta-Alanine is most effective for exercise lasting 1-10 minutes (perfect for many climbing problems) and has proven to be more effective for training power endurance than strength.
Try it: Take one serving (3g) 20-30 minutes before you train.
4. J-FLEX9
To protect against crunchy joints and tendons, only the best in joint support will do. J-Flex9 is formulated with nine synergistic ingredients that help protect joints and tendons while reducing inflammation, including Après Flex®, Meriva® Curcumin, UC-II® Collagen, and over 250mg of Vitamin C.
As a dietary supplement, take 3-6 capsules daily.
5. PROTEIN POWDER
Build muscle and recover faster with your own unique blend of protein! Choose from whey-proteins, plant-powered proteins, paleo-friendly options, or even keto-approved concoctions when you use our Protein Customizer. Combine proteins with healthy fat powders and carbohydrates for a post-workout blend or recovery formula! Your macronutrients and nutrition facts panel update in real time, so you can build the mix of your dreams—without all the filler and fluff.