It is not a secret anymore that a plant-based diet is very beneficial to whoever has health problems. Veganism has also made its mark in the climbing community. In fact, during the Summer Olympics, an impressive 60% of the food served at the venues was vegetarian – but that’s just because cheese is part of the French identity. 😀 We started wondering: does being a vegan help your climbing performance too? And are there any potential risks of nutritional deficiencies? Let’s find out.
Veganism versus vegetarianism throughout history
November 1 is World Vegan Day. And despite the term ‘vegan’ being officially introduced back in 1944 to distinguish it from vegetarianism, we suspect veganism was practised long before ancient Indian and eastern Mediterranean societies.
Veganism is rather a modern movement that has evolved as an extreme form of vegetarianism. Unlike vegetarians, who eat eggs and dairy, a vegan is someone who doesn’t get anywhere near a product that comes from animals or bees.
So basically, a person who is on a 100% plant-based diet: no meat, no fish, no dairy, no eggs, no honey.
From a religious standpoint, Buddhists, Hindus, and Jains generally hold the belief that causing harm to other living beings is wrong, which leads them to avoid consuming meat.
In contrast, Western cultures don’t usually avoid meat or dairy but often turn to fasting for health reasons or as a result of various religious traditions.
In the climbing community, veganism is so widespread it’s hard to find a climber who eats meat. I often stumbled upon articles about the benefits of being vegan or vegetarian.
But is this linked to climbing performance, or is it an ethical choice?
Can being a vegan improve my climbing performance?
Documentaries such as “You are what you eat” and “What the health”, along with various medical studies, support the idea that plant-based diets help regulate inflammation levels in the body, whereas meat tends to increase inflammation.
Watch documentary trailers here:
So, if being vegan leads to reduced inflammation in the body, wouldn’t that also mean you have more time and energy to train at your best?
From what I understand, this would ultimately translate to improved performance in climbing.
Why is inflammation in the body dangerous?
In addition to being linked to widespread and unwanted health issues like cancer and Type-2 diabetes, inflammation stands out as the leading cause of injuries in climbing. But don’t believe me!
Watch “The Game Changer” – a documentary that promotes a plant-based diet for athletes and explains why it improves their overall performance.
What are the benefits of a vegan diet for climbing performance?
Faster recovery and reduced body inflammation
During climbing, muscles suffer microscopic tears which, thanks to the antioxidants in fruits, vegetables, nuts, and seeds recover faster and allow you to feel better.
Plant-based foods are rich in antioxidants and anti-inflammatory compounds that help you feel less sore.
More energy and endurance boost
Complex carbohydrates are the primary fuel source for athletes during intense physical activity and whole foods have plenty of that! Good carbs are vital for climbers, especially on endurance routes or long multi-pitches.
Whole grains, vegetables, and starchy vegetables, naturally provide a slow-burning carbs supply and sustained energy without the highs and lows that sometimes come from refined sugars.
Lower body weight and improved power-to-weight ratio
Many vegan rock climbing enthusiasts find that plant-based eating can lead to a leaner body composition. And obviously, since climbing is also a gravity-dependent sport, being lighter makes it feel easier.
Vegan climbers who climb hard
Steph Davis is the world’s leading climber and one of the world’s leading vegan rock climbers.
In her video, she talks about veganism as a straightforward and sensible choice. Steph started testing different diets that would improve her climbing and stumbled upon the vegan one ‘by chance’.
In this video, she explains not only how her energy levels went up but also states the reasoning behind it and gives examples of what she eats daily.
Ashima Shiraishi is a pro climber and plant-based competitor who has been often referred to as a child prodigy for her remarkable results in climbing.
At eight years old, she became the youngest person ever to complete a V10 boulder problem, tackling The Power of Silence.
By nine, she had climbed Martini Right, a V12, setting another world record.
At just eleven, she made history as the youngest climber to send a 5.14c route. By fifteen, she became the first woman in history to climb a V15 boulder with her ascent of Horizon.
Not to mention her six Youth World Championship titles, victories at the 2017 USA Climbing Sports Open Nationals, and the 2019 USA Climbing Bouldering Open Nationals.
Secret to being a successful vegan climber
Becoming vegan is not as simple as it might look. If you decide to do it you need to make sure you understand how the human body works and what it needs not only to perform but also to sustain a healthy lifestyle.
Protein: Make sure you get yours
Climbing is demanding on muscles, making protein crucial for repair and growth. While traditional animal sources are off the menu, there are plenty of plant-based options. Lentils, chickpeas, quinoa, tofu, tempeh, nut butter, and seitan are all excellent sources of protein.
Aiming for a variety of these sources ensures you get a range of amino acids needed for muscle repair.
Iron and B12: Essential nutrients for energy, blood health, and vitality
Iron is essential for oxygen transport in the blood, critical for endurance. Vegan and vegetarian foods like spinach, vegetables, and whole grains contain non-heme iron, but it’s less readily absorbed than heme iron found in meat.
To boost absorption, pair iron-rich foods with vitamin C sources like bell peppers or citrus fruits. And to be on the safe side, take a B12 supplement to prevent deficiency.
Calcium and vitamin D: The dynamic duo for strong bones and optimal health
For strong bones and muscle function, calcium is crucial. Vegan sources include fortified plant milk, tofu, almonds, and leafy greens.
Since Vitamin D helps with calcium absorption, consider a Vitamin D supplement, especially if you boulder indoors or live in an area with limited sunlight.
Omega-3 fatty acids: the healthy fats for brain function and overall health
Healthy fats support brain function, reduce inflammation, and improve heart health. Flaxseeds, chia seeds, walnuts, and algae oil are excellent plant-based sources.
Some climbers find that adding an algae-based omega-3 supplement enhances their mental clarity and physical endurance.
Myths and misconceptions about being a vegan
1. Vegans don’t get enough protein
Is it shocking that this misconception still ranks at the top? Despite this, there are plenty of tasty protein sources out there such as beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds.
So, nothing is stopping you from getting the 70 – 100 grams of protein the average climber needs.
2. Veganism is complicated and restrictive and a vegan diet lacks nutrients
How often do you question your food choices when you are an omnivore? Rarely, barely. I know I didn’t because I was sold this idea that as an omnivore you get everything out of food.
So I ate the basics.
But more than 10 years ago I decided to try being a vegetarian for a year. Even though being able to eat eggs and milk-based products made it easier for me, I still constantly checked food recipes and ways to vary what I ate.
As a result, I learned how complex, healthy, and fulfilling salads can become. Or how colourful and appealing a meal can be.
Here’s a super inspiring vegan blog where you can find the most delicious and nutritious recipes.
3. Vegans are always hungry or tired
I always wondered where this idea came from and I believe it comes from people who occasionally fast for religious reasons but don’t do their research beforehand.
So they end up having a poor experience by limiting themselves to eating overly processed foods such as fries, or other meat substitutes that contain way too many ingredients and preservatives.
The truth is that while veganism is about excluding certain foods, it is also about adding others.
From fruits and veggies to whole grains, seeds, and nuts (many of which an omnivore rarely eats), if you stay curious to learn how nutrition works your vegan meals will not only explode with flavours and vitamins but will also be joyful and give you plenty of energy.
4. Vegan lifestyle aren’t suitable for athletes
Wrong. A vegan lifestyle is linked to performance outside climbing and endurance sports as well. And we have a bunch of Olympians that prove it.
- Amanda Schott, a champion in weightlifting finished 8th at the Paris Olympics in 2024
- Marina Fioravento, a competitor in rugby sevens at the Tokyo Olympics and a bronze medallist at the 2023 Pan American Games
- Constantin Preis made the finals at the Tokyo Olympics and became vegan in 2018 after being vegetarian for a year. The reason behind his decision? Minimise injuries and improve blood circulation
- Oceania McKenzie is an Australian top-ranked climber across all disciplines at only 21 years old! Close to holding the bronze medal at the Paris Olympics, Oceania says being vegan was quite natural for her and that she enjoys the food variety she finds in this lifestyle.
Here’s a lovely video Climbing and Cooking a delicious vegan meal with Jonathan Siegrist and Shaina Savoy.
5. Vegans are healthier than non-vegans
It depends. Highly processed vegan foods, like chips, cookies, and sugary drinks are vegan too but consuming them can lead to nutritional imbalances.
Therefore, it is more important your food comes from a good and healthy source rather than being vegan or non-vegan.
6. Veganism is not for everyone because is expensive
Veganism can be very affordable and simple if you base your choices on whole foods like grains, beans, and seasonal products.
Moreover, not buying processed vegan food such as vegan burgers that can be pricey, along with choosing to cook at home is often healthier and cheaper than eating out.
Is turning vegan worth it for those who are seeking climbing performance?
It seems that a plant-based lifestyle along with a quality food source can be very rewarding when it comes to climbing performance.
But considering that humans have different needs it doesn’t necessarily mean that being vegan is all that works for performance.
When combined with seasonal and local farming practices, a vegan diet can supply the essential nutrients needed to boost energy, enhance recovery, and improve overall sports performance.
For those who experience inflammation, it can be particularly beneficial as well.
Ultimately, I believe that nutrition is not simply black and white; the choice to go vegan should be a personal decision rooted in one’s values and research.
After all, turning vegan has been and still is maybe one of the most controversial decisions people have made throughout the years.
But despite this, nowadays, veganism is a much simpler choice to make as the food market slowly changes and incorporates this trend more and more.
With a bit of discipline, and planning it can be manageable and budget-friendly.
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