Hello fellow climbers,
We will be discussing what supplements are and how they can benefit you and your climbing goals. This will give you a better understanding of the various types of supplements and provide a basis for your own research. Let’s dive in and i’ll try not to bore you too much.
In the first post we discussed what supplements are and how vitamins can help you in your climbing. In the second post we discussed specialty supplements, herbals and botanicals, and how they can benefit your climbing. If you haven't read either of them yet you can here.
Today we will talk about Sports Nutrition and Weight Management Supplements. Here we go!
Sports Nutrition and Weight Management
Sports nutrition and weight management supplements are products people are most overwhelmed by. This post will touch on the basics of ingredients, but if you want more in depth information on specific ingredients visit our Ingredient Breakdown Series. There you will find more info on ingredients and how they pertain to climbing.
We will discuss two common supplements found in this category; Protein and Creatine.
Protein has many different forms and can be confusing to determine which one will work best for you. The major forms of protein are; whey (both concentrate and isolate), pea, and soy. Whey protein is a derivative of milk, which contains all 9 essential amino acids and is rapidly digested. Protein is needed for your muscles to recover, increase strength, and increase in size. Without enough protein our muscles can become more susceptible to injury and over training. It is called the muscles "building block" for a reason.
Protein, no matter what type you decide to go with, is an essential part of your health, performance and recovery as a climber and is highly recommended.
Creatine, like protein, has many forms. The most common form of creatine is creatine monohydrate. Creatine is naturally occuring in our muscles and can be found in red meat. Supplementing with creatine can help increase upper and lower limb strength and performance according to a study in the international journal of sport nutrition and exercise metabolism.
Creatine works by increasing the muscles ability to produce ATP at a quicker rate. By increasing cell volume the muscles can store more Creatine Phosphate and thus produce ATP more rapidly. (Visit our “Muscle Energy” post for info on what ATP is and how you can better your nutrition for performance.) This increase in creatine phosphate directly relates to an increase in muscle power and strength as this is the first stage of the muscles energy system.
Boulderers and speed climbers will see the most results from supplementing with creatine, but anybody looking to build more strength and power for their climbing will benefit from creatine supplementation.
In conclusion, no matter what type of climber you are, you can see benefits in your performance and health with proper high quality supplements.
Check out our Climber Pre-Workout +. The only pre-workout designed specifically for climbers by climbers. Including a full B vitamin complex, bromalain, creatine monohydrate and no artificial flavouring or colouring.
I hope this will help give you a better understanding of sports nutrition and weight management supplements and how they can help you in your climbing. If you have a comment or question, you can leave it in the comment section below.
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