Nutritional Considerations for Female Rock Climbers

Despite growing participation, there is limited research into the nutritional needs of climbers and none specific to female climbers. Female athletes in general are still significantly under-represented in sport and nutritional science research. The physiological requirements of climbing are extensive and variable, demanding both highly developed anaerobic and aerobic energy systems. Finger strength, upper body power and training hours have been highlighted as the key determinants of climbing performance in females. Nutritional implications of this include adequate energy and carbohydrate availability, appropriate protein intake and timing for recovery, and use of specific supplements. As a weight sensitive sport, energy intake and availability are key areas of consideration for female climbers’ health and performance. Consideration of macronutrient intake and timing with an understanding of sex hormone interaction across the menstrual cycle confers some considerations to nutritional guidelines. Micronutrients of particular interest to the female climber include iron, vitamin D and calcium. Appropriate supplement use may be beneficial, however more research is needed to provide any female specific dosing strategies. It may be premature to prescribe generalised female specific nutrition recommendations for climbers. A personalised approach that considers the individual’s menstrual cycle and experience is recommended. Further research into nutrition for the female climber is warranted.