The Fuel Logic — Five Things That Matter on the Wall

1. Carbs power the send. Glycogen is your climbing fuel. Oats, rice, potatoes, and fruit keep power and endurance on tap through every burn.

2. Protein rebuilds more than muscle. Eat enough to repair muscle and support the tendons and ligaments your fingers live on. Tofu, tempeh, lentils, beans, and soy carry it.

3. Don't fear the fat. Nuts, seeds, avocado, and tahini support hormones, recovery, and long-haul energy. Strong-to-light never means under-fueled.

4. Eat for recovery. Berries, tart cherries, turmeric, and omega-3s help calm the inflammation that follows a hard training block.

5. Cover your bases. Pair iron-rich plants with a hit of vitamin C, and keep a B12 source (like fortified foods or a supplement) in the rotation.