Tips for the Vegetarian Climber

Written by Marie DeFreitas

Disclaimer: I am NOT, by any means, a food and nutrition expert. Always consult a professional for serious diet advice. 

A year or so after I started climbing I changed my diet to be a vegetarian. I didn’t eat a lot of meat to begin with, so at first the switch didn’t feel too major. But I definitely dropped the ball with keeping track of my protein. I knew there were a lot of alternative protein options out there, but taking full advantage of them in a way that worked for me took a little bit of a learning curve. Outside of that, dressing up veggies enough to be fully satisfied with them also took some trial and error. I found myself tired before climbing sessions and ravenous afterwards. I wasn’t eating enough protein, or enough in general to keep up with my active lifestyle. So here are a 5 tips that have helped me with being vegetarian while still climbing hard. 

The Obvious: Protein Shakes 

Protein Shakes in my opinion, don’t ever taste amazing, but they’re a great way to pack a lot of protein in quickly. My favorite brand so far has been Muscle Milk, which is non-dairy but made with milk protein. Many are made with whey protein, which is something I learned to be slightly wary of; too much whey protein can possibly cause kidney stones. But as long as your not chugging eight whey-based protein shakes a day, you’re probably safe. I’ve had a lot of people recommend Premier Protein shakes as well. There are also plenty of plant based brands, like Evolve which is made with pea protein. 

Sneak Protein into Breakfast

I’ve learned to love oatmeal because I found there are so many ways to sneak protein into it, and it actually leaves you feeling full after breakfast. Chia seeds are always my to go, but some other great options are flax seeds, pumpkin seeds, walnuts, and of course, the heavenly scoop peanut butter. I particularly love Kodiak oats, they have a great

10g of protein per serving. A bowl of these oats, 2 tablespoons of peanut butter, and 1 tablespoon of chia seeds gets you 22g protein, about the same as your average protein shake. 

Another staple of mine has been protein-rich bagels. Dave’s Killer Bread packs 13g of protein into each bagel. Topped with a quick fried egg, and bam! -20g of protein for breakfast. Or if you're short on time opt for a quick fruit smoothie with greek yogurt. Toss your favorite fruit in a blender with 3/4 cup of Fage 2% Greek Yogurt, and you got 17g of protein.

Crag Snacks 

Everyone’s different about what food they want at crag. Some may not want to eat a lot because they don’t want to feel full on the wall, others need as much as fuel as they can get. I found with being vegetarian I’m thinking about how much energy all of my meals and snacks are going to give me, especially while climbing outdoors. So a lot of the time fruits and nuts didn’t cut it for me. Depending on whether or not you plan on bringing a small insulted lunch box, some options open up for cheese and other refrigerated items. Other times I’ve opted for a pb&j, a pizza lunchable (gave the pepperoni to a friend) and a greatly loved favorite, my friend Craig’s garlic focaccia bread,-literal heaven after a full day of climbing outside. If you’re really looking for a full lunch break, premade veggie sauce packets over a bowl of rice is hearty and easy. 

Make Ahead Meals

One aspect about being vegetarian and vegan that I feel like isn’t discussed a lot, is how much damn time we spend preparing our food. Not being able to throw chicken nuggets in the oven or drive through Arby’s for a big fat sandwich, can kind of suck. I found myself spending far too much time dicing veggies, roasting veggies, and breading veggies to make them taste better. Making things ahead of time can save you when you get home late from work and absolutely do not want to stand over a stove. 

Here are a couple of my go-to’s for meal prep: 

Mason Jar Ramen (I love swapping the ramen for rice noodles) 

Sweet Potato Pancakes 

Chickpea “Tuna” Salad (easily made vegan)

Find Your Sauce

I am not the greatest chef. With that being said I cannot stress enough how much a good sauce makes a difference. Slathering your veggies in your favorite sauce makes a world of difference and can save you from having to spend time dressing up your meals in other ways. I love a good Korean BBQ sauce and can throw it over some veggies and rice and call it a day. Shop around and find a 1-3 sauces you love, then put that shit on everything.  

Albeit, this may not be the healthiest option, depending on what sauces you’re using, but I’ve figured it’s a give and take process. You’re already cutting meat out of the picture, and that’s a huge healthy eating win in my opinion. So pick your battles.

I hope these tips are helpful, let us know what you think, like or hate on IG!