Facts at a Glance Sodium Bicarbonate Summary Sodium bicarbonate increases buffering capacity, which improves power endurance. While cheap and easily available, its effects last only a short time and it must be taken in large amounts, so it is ideal mostly for competitions and final days on projects and less so for daily use. Best […]
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Creatine Supplement Guide
Creatine is quite possibly the most ergogenic supplement a climber can take, whether they primarily sport climb or boulder. It boosts strength, power, and power endurance, not to mention the long-term gains from better training.
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When Should a Climber Use a Sports Drink?
Sports drinks have their time and their place. As eager as I am to extol their performance benefits, they are not helpful in all situations. Like any other aspect of nutrition (or training), it’s worth understanding the context of timing sports drinks so you know when it’s good to use one and when it may not be useful. […]
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Why Creatine Is So Important to Climbers
I haven’t written an official supplement guide for creatine yet—believe me, it’s on my to-do list—but I wanted to “prime” my readers to one of the reasons why creatine is potentially such a helpful supplement. Creatine, if you did not know, is used in one of our body’s primary energy systems. The phosphagen system (or […]
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Make Your Own Sports Drink
I very rarely buy sports drinks—actually, to be honest, I can’t remember the last time. Not only are they incredibly expensive (at about $1 per “serving” and three “servings” per hour it adds up fast), they’re also not superior to anything you can’t easily make at home. In fact, you can actually make something better—at least so far […]
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Sports Drink Reviews
This is a continually updated post. If there is a sports drink not covered here yet, it probably will be in time. You’re more than welcome to email me requests, I’m happy to oblige. READ FIRST! These reviews are based on my own expert knowledge of sports nutrition; I do not receive compensation in any […]
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Sports Drink Anatomy
I started a different version of this post, but it started getting way too complicated because there’s actually a lot of thought that goes into an effective sports drink. It sounds weird, I know, because they basically amount to little more than slightly salty sugar water—but there are hidden “rules” that must be adhered to […]
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Citrulline Malate Supplement Guide
Citrulline malate may be the next big “nitric oxide booster”. For now, at least small amounts of research back the supplement as a means to improve aerobic energy metabolism, help prevent the pump, and increase endurance.
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In-Depth Supplement Guides
There are a plethora of supplements out there. Some of them are worth taking; many are not. At Climbing Nutrition, we thoroughly review the evidence backing supplements, not just in general but as it specifically pertains to rock climbing! The results of our research are the following in-depth supplement guides, designed to help you—a climber—make the […]
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Beta-Alanine Supplement Guide
Beta-alanine is a sports supplement used to increase muscle carnosine levels, which in turns improves endurance—especially power endurance. This article covers everything a climber needs to know about beta-alanine.
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