Momentum Climbing Team

Nutrition Plan for Training

Weekday Training
(Evening Session)
Wake up: Breakfast
Mid-morning: Snack
12:30- 1:30 pm: Pre-Climbing Meal
(Lunch)
High carb, moderate protein, low in fat
& ber
Start hydrating
2:30 pm: Snack
High carb, low in protein, fat & ber
Drink at least 2-3 cups uid
4:15 pm
Drink 1-2 cups water
4:30-7/7:30 pm Training
Sports drink or high carb snacks w/
water
Drink every 15-20 minutes
After (ASAP): Recovery Snack
Carbs + protein
Replace every pound lost with 3 cups
uid
At Home: Recovery Meal (Dinner)
Mostly carbs, some protein, & healthy
fat
Saturday Training
(Morning Session)
Friday dinner:
High carb, moderate protein, low in fat &
ber
8-8:30 am or earlier: Breakfast
High carb, moderate protein, low in fat
& ber
Start hydrating
If <2 hours until training, have a light
breakfast (high carb, low in protein, fat
& ber)
10:15 am
Drink 1-2 cups water
10:30-12:30 pm Training
Sports drink or high carb snacks w/
water
Drink every 15-20 minutes
After (ASAP): Recovery Snack
Carbs + protein
Replace every pound lost with 3 cups
uid
At Home/Eating Out: Recovery
Meal (Lunch)
Mostly carbs, some protein, & healthy
fat