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food for training [33820624]

Tags: Workouts

Period Carb Intake Protein Intake
3-5 hours before training/climbing 1-4 g/kg or .5-1.8 g/lb or 50-300g 15-20g
30-60 min before training climbing 30-50g 10g before strength training session
Fueling during training/climbing 1g/min or 30-60g per hour no intake
Within 30-60 min of training session or post-climb, especially important for twice a day sessions 1 g/kg or .4g/lb or 50-70 g 10-15g