How to Crush – and Recover From – a Day in the Mountains

01. Nutrition Always Wins

Performing superhuman feats may look like it comes second-nature to Alex Honnold, but they reflect meticulous planning, training, and dialed-in nutrition. “In my early 20s I was a total dirtbag who ate cheap, unwholesome food and regularly binged on desserts,” says Honnold. “But I was young enough that I could climb every day regardless of what I ate. A decade later I'm starting to notice my recovery a little bit more. I definitely can't live exactly the same way as I did then.”

Focusing on the calories, hydration, and the specific nutrients you need after a long day in the mountains goes a long way in contributing toward consistent efforts. “Good nutrition helps my recovery and it helps with general health,” says Honnold. “I don't get sick as much when I’m eating well. But of all the adjustments I've tried in my nutrition, protein drinks have had the biggest effect on my recovery at the end of a workout.”



02. Pack Expedition Protein

Never miss an opportunity to pack in the protein, especially on long days. Planning ahead makes all the difference when it comes to staying fueled and recovering properly. Follow the Jimmy Chin expedition protocol: One Momentous drink in the morning, one during the climb, one at night. As he says, Momentous is better than “the random chunk of goat or chipati from a street stand.”

Momentous sample packs are perfect for packing along on mountain days. Each sample set includes three single servings of one of our products – Essential Plant and Whey, Strength Recovery and Endurance Recovery – all made from the highest quality ingredients in the world.


03. Log Your Experiences

Climbers like Alex Honnold and Olympic hopefully Claire Buhrfiend don’t underestimate the power of mental preparation. Whether you’re heading out to the mountains or prepping for a climbing competition, getting your mind right is incredibly important. “On the day of a competition, I like to write in my journal about my experience. I start from when I wake up, including how I’m feeling and how my warmup went. Then I make sure to write about how I felt when I was competing, how I performed, and what I can do next time to improve.”

Honnold uses his training journal to revisit his climbs and study his moves. Setting aside the time to reflect and log your experience in a journal helps solidify your memory and learnings. Honnold credits regular journaling and reflection for his strong mental preparation and ability to improve.


04. Evolve Your Training Methodology

The best climbing and mountaineering athletes now train a lot more specifically than 15 years ago. It’s much more systematic, much more methodical, and much more focused. Talent alone isn’t enough. Efficient, consistent training efforts are crucial in order to perform at your best. “To be at the top of your sport these days you have to put it all together,” says Jimmy Chin. “I’ve always said that it’s not about getting in shape. It’s about not getting out of shape.”

Recognizing where your weaknesses lie and then working to fill those gaps is a key part in the evolution of training. For Alex Honnold, grip strength has been his focus. “Aerobic strength and general endurance have come easy to me, but finger strength has always been my biggest weakness.”

“Given the compressed time frame that I live in these days,” says Chin, “I’m really motivated to train in the gym. Especially now that I don’t have as much time in the mountains.”

Team AthLete : Kit DesLauriers

05. Reduce Soreness.
Go Big Tomorrow.

Big mountain athletes like Kit DesLauriers are incorporating regular strength training to supplement – and augment – their experiences on the slopes. Their secret to zero soreness? A quality recovery protein.

“When I first started strength training, I would be so sore after workouts,” says DesLauriers. “So I started experimenting and realized that if I have Momentous right after training then my body wouldn’t be sore. I can go out and do something else that day or have a big day in the mountains the next day. I pack my shoes, my wrist guards, and my recovery drink, and that’s just the way it is.”

If strength training is part of your program, make sure you're consuming at least 20 grams of protein post-workout, preferably the fast-absorbing kind. This will help stimulate protein synthesis and suppress protein breakdown.

RedShift Protein Powder

Our Climber’s Favorite Refuel.

Jimmy, Alex, Claire and Kit have been integral in the development and advancement of our Momentous protein line. Try their favorite Momentous products in your own training.

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