Energy-boosting meal plan for climbers

• Lean Protein Sources: Prioritize lean meats such as chicken, turkey, lean beef, and fish to support muscle repair and recovery.
• Healthy Fats: Incorporate sources like nuts, seeds, avocados, and olive oil for sustained energy and satiety.
• Non-Starchy Vegetables: Load up on fiber-rich veggies like spinach, kale, broccoli, cauliflower, and zucchini to bulk up meals without the carbs.
• Eggs: Versatile and packed with nutrients, eggs are an excellent addition to a low-carb meal plan for MMA fighters.
• Dairy: Choose full-fat options like Greek yogurt and cheese in moderation for additional protein and calcium.

• High-Sugar Foods: Avoid sugary snacks, desserts, and beverages that can cause energy crashes and hinder performance.
• Processed Carbohydrates: Steer clear of processed grains like white bread, pasta, and rice, opting for whole grain or lower-carb alternatives.
• Fried Foods: Minimize intake of fried foods as they can be high in unhealthy fats and may cause digestive discomfort.
• Alcohol: Limit alcohol consumption as it can impair coordination, hydration, and recovery.
• High-Sodium Foods: Be cautious of excessive salt intake, as it can lead to bloating and dehydration.

To sustain energy during climbs and support muscle recovery, these substitutions are beneficial:

• For a different lean protein, elk can replace chicken breast, offering a rich and lean protein source.
• To add variety to your carbs, barley can replace brown rice, offering a chewy texture and additional nutrients.
• For a different leafy green, bok choy can replace kale, providing a crunchy texture and hydration.
• To switch up your fruit intake, papaya can replace apples, offering a tropical flavor and digestive enzymes.
• For a different fat source, cashew butter can replace peanut butter, providing a creamy texture and healthy fats.

Climbers looking to budget their energy-boosting meals should consider buying bulk items like pasta, rice, and oats. Shop for nutrient-dense, cost-effective foods like beans, canned fish, and seasonal vegetables. Homemade trail mix and energy bars can replace pricey store-bought options. Cooking at home and avoiding dining out will keep your expenses low while keeping energy high.