Notes: Climbing Nutritional Consult with Neely Quinn [Climbing Beta] #1

 Suggestions

• Make your breakfasts bigger – more carbs, more fat, more protein

• Cut them in half if necessary in order to do a workout, then eat the rest right after the workout

• Try to make yourself eat more on climbing days, even if you’re not hungry for it, remembering that it might be the adrenaline that’s keeping you from being hungry

• Hopefully taking caffeine out will help with your natural hunger cues

• Taper off caffeine to help with sleep, blood sugar management, healthy appetite

• Exercise – back to back 40-min whenever possible instead of training every day

• Give yourself at least 2 complete rest days (minus walking) per week

• Try to stack exercise in one day as much as possible

• Change your goals in myfitnesspal to reflect the numbers below

• Work with myfitnesspal to figure out some mock days that will line up with these numbers

• If you feel like you have a gluten sensitivity, try to keep it out of your diet almost all the time in order to stave off any fatigue, blood sugar wonkiness, or sleep issues it can cause

• One supplement I might recommend is a vitamin B complex if you’re not already taking one. I’d just go to Whole Foods and ask them for a good one or use this https://amzn.to/39XACoI

 

Sport Psychology Coaching 

Chris Heilman - https://www.mindset-coach.com/ and Remy Franklin - https://www.remyfranklin.com/ 

 

Numbers 

You don’t need to do this exactly - just try to make most of your meals about equal in terms of calories, carbs, protein, and fat and do your best with it. 

• 1900 calories/day = 500 calories per meal and 200 per snack
• 35% carbs = 166g/day = 43g/meal and 18g/snack
• 40% fat = 84g/day = 21g/meal and 11g/snack
• 25% protein = 118g/day = 30g/meal and 15g/snack