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l E development of nutrition is a fundamental aspect of climbing training. Specifically designed diet will provide a significant boost in performance environment to 10 or 20% in training, recovery, concentration, energy and overall performance.
To establish a proper diet before you know the basics of nutrition which I will elaborate briefly on this post.
Development Nutrition Macronutrients Nutrition is based on 3 main pillars, which are called macronutrients: proteins, carbohydrates and fats. These energy functions and structural compliance. Protein
They are responsible for building and repairing tissues, mainly muscular. Protein is found in foods such as meat, fish, eggs, milk, vegetables ... The daily protein needs depend on the type of team activity and the formation of each, for a half climber takes between 1.2 and 1.5 Kilo grams of protein per day, so for a 72kg climber needed between 85 and 108 g daily. Fats
are the most caloric of all nutrient (9 calories per gram). Its main function is to be a reserve of energy. A sport climber must have low body fat percentage in order to increase performance, realize that fat plays no role strength or agility, so every extra kilo of fat will be like a backpack to carry back and have to climb. Anyway you should not completely eliminate the intake of fat, as it has other important functions in the immune system and hormone production. The daily amount that you eat is 15% of total daily calories. Usually with the fat that is in itself the meat, fish, milk and remaining food is cooked enough.
Carbohydrate 
are the main source of energy in the body. Are found in foods such as rice, pasta, cereals, potatoes, bread, etc. It is very important that these are the main element in your diet, because if you do not consume enough carbohydrate will break down muscle proteins for energy. Nor overdo them, because they do not consume energy as fat accumulates. Carbohydrates should represent 65% of the calories in your diet.
But the parrot!, Not all carbohydrates are equal, there are 2 types:
These differ Glycemic Index (GI), this index indicates the speed with which foods cause a rise in blood sugar and insulin blood. So we have:
- low-GI foods: sugar levels remain constant over time. Brown rice, wholemeal bread, lentils, soybeans, vegetables, dairy ...
- high-GI foods: produce large variations in blood sugar and a rapid rise in insulin. Sugar, bread, mashed potatoes, white rice, raisins, carrots ...
A curve of constant insulin promotes muscle growth and prevents fat storage. While a curve with ups and downs as soon makes you feel full of energy and exhausted.
For methane a stable insulin level is optimal for activity time and effort laga intervals as climbing.
high-GI foods are suitable to take breakfast, after training or at the end of the day climbing, accelerating muscle recovery. The ideal time to take them is to finish within 15 minutes of training, followed by 2 hours of carbohydrate low GI.
It follows that as important is knowing what to eat, and when they should eat.
glycemic index table Estimated requirements of nutrients and calories Therefore a proper diet for a sport climber should follow the 65/20/15 ratio of carbohydrates, proteins and fats respectively. These proportions can vary, for example, if you are climbing alpine proportions 55/15/30, as the protein requirement is lower and, instead, it takes more energy reserves in the long term.
Micronutrient
Micronutrients are essential vitamins and minerals. These are needed in very small quantities, but are essential for the proper functioning of the body, because they play a fundamental role in almost all body functions. Vitamins
high-intensity exercise volume and generate a large amount of free radicals, which cause slower recovery and damage the body. Therefore it is important to consume antioxidants like vitamin C
and vitamin E in excess of the recommended daily. The same happens with other vitamins, such as B vitamins will help to improve concentration and attention.
addition vitamin C is particularly important as it helps the climbers in the acclimation to adapt more efficiently.
not forget to take 4 or 5 pieces of fruit a day.
Minerals The same happens with vitamins minerals occurs, the recommended daily amounts are negligible for a committed athlete. In the case of the climbers are particularly interesting:
Magnesium and Zinc: a charge of Magnesium and Zinc ZMA as a significant increase of the force according to studies (Shine, 1998), which can benefit any climber make specific strength training.
Magnesium keeps bones, joints and cartilage in good condition. Selenium retains elasticity tissues. In addition is an antioxidant, like vitamins C and E.
Calcium and Iron: are minerals that are also often lacking the climbers, especially women, have a greater requirement for these micronutrients.
In conclusion
Interestingly supplementing the diet with a multivitamin or Supradyn Multicentrum type. So you make sure you include all the micronutrients you need. Still you should not neglect your diet, but take a multiuvitamínico is essential to a healthy diet, balanced and varied.
If you prefer to opt for a solution have natural:
wheat germ, brewer's yeast
, Polen
, etc ... There are many natural supplements that help you take them daily to get all the necessary micronutrients. You can find them at health food stores.
To find out what nutrients (proteins, fats, carbohydrates, vitamins ...) and how much of each food you can use food labels like this: Table
nutritional composition of foods .
Links
Macronutrients (Macronutrients: carbohydrates, fats and proteins)
Fats (Fats, functions and types)
Glycemic Index (What is the glycemic index?)
Glycemic Index Table food (Table fairly complete glycemic index)
Tables food nutrition information (search of food nutrition information)
Vitamins (functions and sources of vitamins)
minerals (functions and sources of minerals) ______________________________________________________________________
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are the main source of energy in the body. Are found in foods such as rice, pasta, cereals, potatoes, bread, etc. It is very important that these are the main element in your diet, because if you do not consume enough carbohydrate will break down muscle proteins for energy. Nor overdo them, because they do not consume energy as fat accumulates. Carbohydrates should represent 65% of the calories in your diet. 
glycemic index table 
4. round off the other end do an eight or a gauze and introduce a carabiner or fifi hook through the loop. 
C on a weight of 750gr per liter, Water is one of the heavier elements that we must take the mountain, but also one of the most vital. On day trips we have taken water from home (1.5 to 3 liters of water per person). But during an output of 3 days, each person can drink 6 liters while walking or climbing, plus additional 5 liters for the camp (cooking, washing ..). This is too much to carry. Hopefully we can get water from naturally occurring sources. Although, unfortunately, most of these sources are contaminated. 
Aquamira is a system dioxide-based chemical that destroys pathogens, including Cryptosporidium, without affecting the taste of water. Chlorine dioxide is mixed with phosphoric acid 5 minutes before using, and releasing oxygen is what produces the sanitizing effect. There must be a waiting period of 15 to 30 minutes before the treated water is ready for use. 
purification Pack "Safe water pack SteriPEN 
Alange Data 
