The Nugget Climbing Podcast EP 265: Katie Lambert Returns — How to Eat on a Climbing Day, Ingredients to Avoid, Nutrition on a Budget, Farm-to-School, & More
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Mar 24, 2025 Katie Lambert, an accomplished all-around climber and nutrition expert, returns to share insights on optimizing nutrition for climbing days. Discussing her 40:30:30 approach, she emphasizes affordable meal planning and essential ingredients to avoid. She also explores the importance of connecting youth to healthy eating through her nonprofit Sacred Rok, while addressing challenges like perimenopause. With tips on cold plunge recovery and the balance of climbing and nutrition, Katie provides valuable advice for climbers and health enthusiasts alike.
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Maximizing Climbing Trip Value
- Katie describes her strategy for maximizing climbing trip value by sampling many routes of varying difficulties daily.
- She emphasizes warming up through grades and climbing new routes with local input for immersion and learning.
Climbing Performance Beyond 40
- Maintaining fitness, nutrition, and consistent practice enables climbing performance into your 40s.
- Aging does not inevitably reduce climbing ability unless impacted by serious injuries or illness.
Cold Plunging Benefits and Routine
- Cold plunging reduces soreness and inflammation, and promotes relaxation and mental clarity.
- Avoid cold plunging on climbing days or do it in the evening to optimize recovery.
