Your climbing gear is packed, car full of gas, and crew waiting to hit the rocks...but wait! What about the crag snacks?!
When spending long days outdoors or at the gym, it can be hard to know what foods to take rock climbing. The boost from sugary gas station goodies is often short lived, and throwing back a triple stack in the middle of a session might leave you in a 'Thanksgiving feast' stooper.
So what are the best foods for rock climbing?
While we may not be nutritionists, we've been around the crag a few times. In this guide, we'll share some crag snack ideas that will help leave you feeling fueled and ready to crush it on your next rock climbing trip.
Click on the type of climbing food you're looking for, or just scroll down below!
- 1 cup dry quinoa (makes about 3 cups cooked) - 1 avocado - 1 Granny Smith apple - Handful of cherry tomatoes - Feta cheese cubes (as desired) - Lemon juice - Pinch of sea salt (optional)
Prepare the quinoa according to the instructions on the box. I use roughly 1 3/4 cups water for every cup of quinoa, but you can use a bit more or less depending on your preference of texture. Once finished, place the cooked quinoa into a strainer and run under cold water.
Cut the avocado, apple, and feta cheese into small bite-sized cubes. Slice the cherry tomatoes. Then mix everything together in a Tupperwear container with the quinoa. Add lemon juice and sea salt for flavor.
This salad serves 2 people and makes a great lunch on warm summer days. It's not an exact science, so feel free to experiment with other ingredients!
- 22 grams of date syrup (or agave) - 30 grams of oat flour - 4 ounces of dark chocolate - 1 teaspoon of coconut oil - 2 spoonfuls of peanut butter (approximately) - Salted peanuts (as desired!)
Mix the date syrup and oat flour, then make a rectangular base over oven paper inside a bread pan, baking dish, or Tupperwear (you may need 2 depending on the size of your container).
Cover the base with peanut butter and add salted peanuts as desired. Melt the dark chocolate and mix with coconut oil. Spread the chocolate mixture over the base and put it in the fridge the night before your climbing party!
TIP: If using a thick peanut butter, let the date syrup and oat flour base sit in the fridge to harden. This makes the peanut butter easier to spread.
- 1 batch of your favorite cookie batter (minus the egg & butter) - 3/4 cup peanut butter (creamy works best) - 1 flax egg - 5 tablespoons water - 1/2 cup jelly (I like strawberry, but you can mix & match!) - Roasted peanuts (optional)
Preheat your oven to 350°F degrees. Make the flax egg by mixing one tablespoon of ground flaxseed meal with three tablespoons of water. Place in the fridge for about 10 minutes or until gelatinous. Follow the directions on the cookie batter. Then combine with peanut butter, flax egg, and water in a large bowl. Gently pat about 1/2 the dough into a glass baking dish or baking pan with paper. Spread your jam over the bottom layer. Make small clumps with the remaining dough and sprinkle on top along with peanuts (optional) for a crunchier texture. Bake 35-45 minutes, or until golden brown!
- 1 cup pancake mix - 1 cup water - 1/4 cup sugar - Vegetable, canola, or peanut oil (for frying) - Powdered sugar
Love this treat after making it back to the parking lot. And it doesn't get much easier! Mix the first three ingrediants and put in a Ziploc bag. Heat oil in a frying pan. Cut 1/4 inch off the corner of the Ziploc and pipe into the pan. Dust with powdered sugar.
DISCLAIMER: This might not be the easiest if you want to eat them fresh in the middle of a session, but showing up to the crag with a portable camp stove and funnel cake mix will definitely make you the most memorable climber around!
- 1 cup old fashioned oats - 1 serving protein powder (vanilla is the most neutral) - 3/4 cup peanut butter or almond butter - 1/4 cup maple syrup - 1/4 cup chocolate chips - Splash of soy milk (or milk of choice) - Chia seeds and/or coconut flakes (optionally as desired)
Simply combine all ingedients, form into small balls, and stick them into the fridge for a few hours or overnight. If using a sweet protein powder, I use less maple syrup.
These are super quick and easy to eat on the approach hikes or between boulders!
- 2 cups pancake mix (I use Kodiak, but you can pick your favorite) - 1.5 cups milk - 2 tablespoons chia seeds - 1 tablespoon flax seeds - 3 handfuls chocolate chips
Mix the ingredients in a large bowl. Using a ladle, place the pancake batter on your skillet and cook thoroughly. Wrap cooled pancakes in aluminum foil to take climbing. Top with cookie butter, nut butter, or seasonal fruits.
PRO TIP: This recipe also works well in a waffle iron!
Still wondering what to eat while rock climbing? Here are a few crowd favorites and ways to mix up your classic, go-to crag snacks we all love!
1. Breakfast burrito - Scramble eggs with your choice of veggies, meat, & cheese. Store in a Tupperwear separate from tortillas to keep the tortillas from getting soggy!
2. PB & Banana or PB&J-sadillas - Switch things up with your normal nut butter sandwiches by using a tortilla instead of bread. Clever and less messy!
3. Yogurt & Granola - This healthy snack is easier to bring climbing than you think! Toss your favorite yogurt (and berries) in a Hydroflask or Mason Jar. Put granola and other toppings like chia seeds in a Ziplock bag until ready to eat.
4. Hummus & veggies - We love this crag snack because it's easy to eat in between send burns. Make your own hummus at home or swing by the supermarket.
5. Chicken or Turkey wraps - Chicken and turkey are gentle on the stomach for a mid-session meal. Add your choice of veggies like avocados or tomatoes, cheese, hummus, or mustard. Be creative!
6. Avocado - A versatile snack that makes a great afternoon boost! For a new flavor, put olive oil and balsamic vinagre in a small Tupperwear or bottle before leaving home. Slice your avocado in half, take out the seed, and pour in the mixture. Eat with a spoon and napkin.
PRO TIP: Try spreading out your crag snacks throughout your climbing session. Eating smaller quantities more frequently can help avoid that sluggish feeling after a big meal or forgetting to eat altogether!
(@k.vick getting ready to climb...and snack...at 24HHH!)
There are endless crag snack possibilities, so don't be afraid to experiment and try different things until you find something that keeps you feeling fueled. And if you're willing to do just about anything for a snack, we've got a collection of gear so your whole crew will know!