Condition
Sport Climbing Performance
Sport climbing performance depends on grip strength, endurance and focus, and forearm pump, when the forearms tire before the rest of the body, is a classic limiter. Creatine, beta-alanine and caffeine have the strongest evidence among the supplements climbers look at, though little climbing-specific research has been reviewed so far. Citrulline, beetroot juice and tart cherry have moderate evidence, and how well any of them work for climbers remains unclear.
Sources: PMID 22270875; PMID 29546641
- Supplements studied
- 0
- Graded outcomes
- 0
The Sport Climbing Performance Enhancement protocol
2 primary supplements · 7 supporting supplements
- Creatine3–5 g daily
- Beta-Alanine3–6 g daily in divided doses
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