Nutrition Supplements for Climbing: What's The Best?

[@doruso5610]

I found beer very useful for my climbing. Before or after, super easy to implement in your daily diet.

[@MaxPhotograph]

One right after the "workout", makes you return for more!

[@EKdlwoasred]

Have you tried ketamine?

[@Fishmond]

My climbing gym has an open bar 🍸 . The boulder field. 😅

[@RFR550]

I've been on and off creatine for a few years now and I've noticed it has made my climbing worse. I notice strength and endurance gains after a month of taking it however after the second month I start to get very pumped and the forearm pump can last 30+ minutes. I'm a 5.11 climber and after getting warmed up I would get pumped to the point that I could not climb routes several grades below what I normally send. After being off creatine for 2-3 weeks after this I begin climbing back at my normal grades again. I have also read a top motocross racer experienced the same thing while taking creatine. Taking 3 -5 g a day had no effect for me but taking 8-10g a day gave me a 4lb weight gain and great results for a few weeks and leads to severe arm pump after. Not sure if any of you have had similar results but I would never take creatine again based on my experience.

[@LatticeTraining]

Yes this has anecdotally been reported by others... like many training interventions, you’ve got to do what is right for YOU! It’s possible that you’re an “edge” case, but nevertheless follow the response and benefits/costs 🙂

[@wsemenske]

Not that surprising, since you took twice the normal dose.

[@tf4242]

If you struggled with pump, you might want to consider taking beta-alanine alongside creatine due to its buffering effects on lactic acid

[@fightingback7185]

Everybody I've heard speak on BCAAs says you can get the same amino acids from proteins (including power lifters ect); but when I use them, I'm not sore at all the day after!

[@noskin.noproblem]

You forgot MSG

[@MrTheHegemon]

Would love to hear your thoughts on beta alanine. I usually take it before a bouldering session and seem to able to push myself a bit harder because of it.

[@HughMcMillan1]

I wrote a paper on this a couple of years back. Can have a significant benefit for route climbers; that’s because it can reduce the pump / increase the time until fatigue, but for boulderers who are generally not reaching into this it was less useful

[@Chef8898]

Beta Alanin helps you with being able to train / boulder harder and longer as the muscles get more acid resitant.

[@beatsoryx5843]

you need to take beta-alanin longer, not only once it has no effect

[@Sepp2009]

I think I'm a nonresponder to creatine. Other than gaining like 1kg I couldn't see any improvements. Or at least didn't notice them.

[@robertmedlock]

Howdy, friend, how long did you take creatine, and how many grams every day?

[@Sepp2009]

@@robertmedlock I did 12 weeks. First 5 days I took 20g, then down to 3,5g-4g

[@robertmedlock]

@@Sepp2009 Interesting. But the two pound gain suggests you are a responder. My hypo would be that you're already getting the majority of your creatine from meats, then.

[@Sepp2009]

@@robertmedlock well my weight actually fluctuates normally around 2-3 pounds so I don't think that I gained anything. Yes in fact I eat a lot of meat so that's my theory aswell

[@mtc7598]

BCAA's are not much needed, if you consume Whey Protein, as BCAA's are already in BCAA's. I have bought my BCAA's before before I started bouldering, as I just went to the gym before. Nowadays I only drink them for the flavour, as its much easier to drink water with a nice taste that a lot of BCAA's have.

[@masterpropper2485]

BCAAs Why is everybody so eager to put in that annoying (and wrong) apostrophe? ;-)

[@Qadow]

If you want something for better water taste, try hypotonic drinks, helps you to stay hydrated, should also help with regeneration and its the source of ionts that you loose when working out. I also found out it helps after a rough drinking night 😅

[@KidRivers]

I noticed quite a few people asked about collagen, and when I saw the video I'll admit I was also curious if it was mentioned. Anyways, "you guys" kept saying that the research wasn't there in order to give a recommendation... my question is... Why do you think the research isn't being done/conducted in order for the community to come to a consensus regarding this supplement?? And aren't you at Lattice even a little curious as to if the rumors are true or not??

[@LatticeTraining]

Research tendons to follow a common evolution. There are early “adopters” in the space, then IF interesting material is found THEN more research is done to validate/test/disprove/explore. We are curious but we’ve also got a lot on our plates 😁. Our head researcher wrote 10 papers this year... is there another coaching organisation that writes more than 1 or 2? Or any? Rest assured we’re working as hard and as fast as we possibly can! 😃

[@KidRivers]

@@LatticeTraining You ALL are amazing! and I love the videos, I have no doubt the lattice team is doing everything they can to ensure we're getting the most up to date training information! and I look forward to more videos and training in the future. Thanks you for replying!

[@justintan2051]

what about consuming type 1 collagen (as a supplement) for the tendons

[@LatticeTraining]

There’s a lot more research needed in this area...

[@Gomlmon99]

From what I understand, it’s shown to be pretty much useless. Don’t forget the only person who pushes this in the climbing KZbin community is the person selling it...

[@RubinKlein25]

I recently started supplementing before training with hydrolyzed collagen + vitamin C. There is little research available but I get the idea my tennis elbow pain is getting less after a session where I try hard. For me there are no noticable side affects so I figured it doesnt hurt to supplement before 30-60 min before training.

[@GMercer015]

@@Gomlmon99 Shown by who? Going to need to back up that claim. I've read a couple studies which found some positive effects, but haven't come across any studies that contradict the claims yet.

[@GMercer015]

I reference the studies here (reddit): /r/climbharder/comments/hsje1y/z/fydhmxi

[@elenasu7369]

Thanks for the video! I’ve been told to take carbs and protein before and after my climbing sessions, but I still wonder how much I should take. Is a scoop of protein powder and a banana enough for replenishment? I do intermittent fasting, so I don’t eat anything in the morning. Is this ok for an outdoor climbing day? (Climb in the morning without eating anything). Thank you very much 😊

[@LatticeTraining]

This is a fairly complex and individualised question to answer on KZbin comments... 😬😬. Really you’ve got quite a few questions there and some specifics to address so to get an accurate and appropriate answer you should speak to someone (whether it’s us or another) 1:1 if you can 😊

[@bastienduckert8029]

Another good bit of information, looking forward to the next one :) Could there be an episode on technique that is more route/sport climbing-specific ? Fancy toe and heel hooks are more of a bouldering trope, and it would be great to have a go at efficient climbing technique in an episode. For instance, should we aim to get this « frogging/sitting » posture that sport climbing pros have, or is it ok to get more of an upright/standing posture ?

[@LatticeTraining]

We sure can! Have you seen our videos on sport climbing efficiencies and the 5.12/7a video as well?

[@bastienduckert8029]

@@LatticeTraining Watched both videos :) I have to make it to 7a, though. I would love to see a more intermediate sport climbing episode, focused on efficient climbing techniques and the correct stance/posture we need to have ;)

[@dpops42]

Creatine and lots or protein are very important for vegan climbers. Hard to get creatine without meats

[@raiemie7365]

but you cant get creatine if youre vegan, can you ? or creatine isnt vegan

[@dpops42]

@@raiemie7365 creatine is naturally occuring in animals, but can also be synthesized in a lab allowing it to be vegan friendly

[@raiemie7365]

@@dpops42 ohhh, do you know the name of such supplements, I'd very much like to try them

[@dpops42]

@@raiemie7365 I use creatine monohydrate from CanadaProtein

[@jskierpx]

It should also be known that creatine is produced in the liver, kidneys, and pancreas of humans, albeit at modest amounts.

[@compellingpeople]

Where does their accent come from? I noticed Omega was pronounced Omeega by both.

[@LatticeTraining]

England!

[@GJ_0008]

🤣

[@louishenderson4516]

Creatine bad for tall climbers. Imo you are heavy enough. Just my thoughts. I have regressed from taking it

[@dlpvapor919]

ElevATP, DNA force plus and Turbo force

[@alexgbush]

What are your thoughts on Beta Alanine?

[@andrewnewman4069]

I have noticeably climbed harder after creatine? Feel like I’m alone here based on the comments

[@MrDziuka]

Creatine isn't good idea for route climber. Pump from hell impossible to get rid of.

[@alexchurch7642]

That’s why you take Beta Alanine, it gets rid of pump.

[@lucaa4480]

@@alexchurch7642 so you take creatine and beta alanine? And one last question what grade do you climb? Just to understand if i have to take it also

[@Sigmav0]

Why didn't you mention collagen supplements ?

[@maddenror]

cuz there is little research to suggest it does anything to promote tendon strength.

[@LatticeTraining]

Sigmav, there is some positive research, but it's very limited at present and we don't feel that it's right for us to comment or recommend either way until a bit more is known! :-)

[@Sigmav0]

@@LatticeTraining Okay, thanks for the answer !

[@nickemery3101]

Good resource for nutrition is 'the useful coach' Tom Groom. here's KZbin chat with Andy Mcfarlane (?). On the eating enough if you sleep poorly this can be an indication of calorie deficit.

[@grahamthomas6389]

Could you provide a link? I couldn't find what you suggested

[@nickemery3101]

@@grahamthomas6389 Here you go watch Tom has a website called 'theusefulcoach' Well worth a visit

[@nickemery3101]

Sorry that link didn't work try this kzbin.info/www/bejne/eX2roYFqg8eqirs

[@matthewthompson6455]

Seems like lady on the right didn't like to hear the nutritionist talk

[@dundeedolphin]

Acronyms are not massively helpful.

[@dave7922]

AANMH, got it

[@alphazerotactical1518]

If you want to carry all that extra water weight on a mountain sure…

[@LatticeTraining]

I've heard that in creatine research done specifically in rock climbers its about 1-2% of bodyweight increase. So maybe 0.7kg to 1.4kg for an average climber. From anecdote this small increase is offset by increase in capacity. Many climbers also cycle off creatine before a peak/limit performance if they feel any negative effect from weight increase. This way they benefit from a boost in training capacity but can also drop weight if they want to.

[@dlpvapor919]

Frankincense oil for tendonitis

[@malikjalaluddin3239]

👍

[@dlpvapor919]

Supercharged collagen is important too.

[@Gomlmon99]

That has never been shown to be helpful

[@dlpvapor919]

@@Gomlmon99 It's a product recommended by Eric Horst, kzbin.info/www/bejne/o5Taq6qnYs2trJo

[@Gomlmon99]

dlp vapor Er you do realise that’s his product that he’s selling? Again, no where does it say it’s helpful (other than on the collagen advert)

[@dlpvapor919]

@@Gomlmon99 Essential nutrients are priority helpful not one supplement that gives you power. Recovery from climbing and training is the key.

[@cianomahony6916]

Good video and thanks for the excellent info...seeing as it’s published in October 2020 just wondering though with covid, sitting on a couch that close together talking at each other, I’m finding it hard to listen to the other health advice on offer though.

[@dlpvapor919]

Blend egg shells that are loaded with calcium for tendons, bone broth for heat on the skeletal body

[@dlpvapor919]

Boil Egg shells to remove toxins and crush them into dust with mortar and pestle and add into shake, contains collagen like hydrolyzed bovine collagen supplement

[@dlpvapor919]

Calcium is for bones and joints, collagen is for tendons and ligaments, egg shells are loaded with calcium and collagen that is how it works, bodybuilders for years have used raw eggs and egg shells in blenders with creatine powder. I don't know what your trying impose that calcium I said was for tendons?

[@jokkes1595]

Lol. Imagine having this discussion without mentioning collagen, B-alanine and citrulline.

[@nickcalin798]

Anadrol or gtfo

[@terraflow__bryanburdo4547]

Meat, fish, eggs and D3 in winter. Nothing else needed.

[@terraflow__bryanburdo4547]

@Abel Abel I'm a climber, not a 18th century British sailor. Fresh meat is assurance of perfectly balanced nutrition after eiminating plants which all contain toxins and nutrient deficiencies. Two years in and bowels are amazing, unlike the constant gas, constipation alternating with diarrhea I had on a "whole foods" vegan/plant based diet Also don't need to snack like a hypoglycemic squirrel all day, and recovery from hard sessions is amazing.

[@dlpvapor919]

@Abel Abel You seem like you've never experienced climbing before fungi and algae is like mercury poisoning in fish, if you getting seaweed then it can lead to it. That's not exactly how you do it.

[@terraflow__bryanburdo4547]

@Abel Abel Meat is an assurance that youare eating our species-appropriate diet, with all nutrients present in their most bioavailable form. Plants, on the other hand, offer at best second-rate nutrition, laden with defense toxins: Plants don't have: Vitamin A (beta carotene is poorly converted) , B6 (Pyridoxal, Pyridoxamine), B12, D, E (Animal) F, K2, Q10. Amino acids: Creatine, Carnitine, Carnosine, and Taurine. Also Heme-iron, Collagen, Omegas: DHA, EPA, CLA, Cholesterol and Balanced, fully bioavailable Complete Protein (Consists of 9 essential amino acids) Antinutrients & TOXINS in plants: Alkaloids, Alpha-amylases, Arsenics, Cellulose, Cyanogenic glycosides, Fiber, Flavonoids, Gluten, Lectins, Mycotoxins, Oxalates, Phenolics, Photosensitizers, Phytic acid, Salicylates, Saponins, Sulforaphane, Tannins, Glucosinolates,Terpenoids and etc. 99.99% of all pesticides in plant food are natural and found in organic produce too. www.ncbi.nlm.nih.gov/pubmed/2217210 Bottom line is that for 2.6 million years, our ancestors relied on animal-derived nutrition with plants as only a stopgap between kills. There has never been a vegan culture, since humans are unable to sustain health and reproduction for multiple generations on a plant-only diet. The modern industrial diet, supported by corporate "science" which is actually pseudoscience-for-profit, is 80% plant-derived and the obesity pandemic and metabolic crisis is a result.

[@dlpvapor919]

@@terraflow__bryanburdo4547 Look into Egg Shells, they offer amazing calcium and collagen for tendons, boil them for removing potential toxins and crush them using mortar pestle into dust and add into any shake and you'll see results.

[@dlpvapor919]

@@terraflow__bryanburdo4547 I was also looking at ElevATP from ancient peat and apples with vitamin B12 for cell regeneration, supplements like DNA Force Plus and Turbo Force, use apple cider vinegar with the mother and Frankincense oil for tendonitis, could also possibly use with humidifier. I also bought a pblx powerball gyro which helped with pumped hands for rehabilitation.

[@leodigiacomo]

is Mina single?

[@luisgerardollamasgutierrez9726]

Plant based diet and recommending Omega 3 👎