Supplements for rock climbers

The climber's stack — rationale by ingredient

Creatine monohydrate 3–5 g/day

Power-to-weight is the central physical variable in climbing. Creatine delivers ~5–10% gains in repeat-effort strength, supports cognitive load (route reading, problem solving on the wall), and contributes to off-the-wall strength training. The modest water-mass gain (1–2 kg) is acceptable for most climbers; for grade-chasing competitive climbers concerned about weight, monitor and decide individually.

Hydrolysed collagen 15–20 g + vitamin C 50 mg, 60 minutes pre-session

The Shaw 2017 protocol — collagen plus vitamin C, timed to peak amino acid availability during loading — has small-trial support for tendon and ligament collagen synthesis. The climbing-specific case is the pulley and elbow tendon load that other sports don't share. Use on training days, ideally before fingerboard sessions or campus board work.

Caffeine 2–4 mg/kg, 30–60 min pre-session

Modest dose works for climbing — the goal is alertness and a small power-output bump, not the maximal aerobic ergogenic effect. Avoid late-evening sessions if sleep is borderline.

Vitamin D3 to a 25-OH-D target of 40–60 ng/mL

Climbing is a non-impact strength sport for the lower body in many disciplines; bone health is not automatically protected. Plus, indoor climbers have minimal sun exposure. Test and supplement to target.

Omega-3 EPA/DHA 1–2 g/day

Modest recovery signal; the joint-and-tendon anti-inflammatory case fits climbing-specific overuse patterns. Watch for additive bleeding risk if you're prone to flapper or finger laceration.

Magnesium glycinate 300–400 mg evenings

Forearm and finger cramping is a common complaint in heavy climbing weeks; supplemental magnesium glycinate helps both the cramping and the sleep maintenance that's critical for skill consolidation.

Protein adequate to 1.6–2.2 g/kg/day

The high end of the recommended range for strength athletes. Most lighter climbers under-eat protein in pursuit of strength-to-weight. Whey or pea+rice protein simplifies the math. Distribute across 4–5 feedings.

Iron repletion if ferritin is low

Endurance components of climbing (long routes, multi-pitch days, training volume) increase iron demand. Female climbers, vegans, and any climber feeling unusually fatigued should test ferritin and supplement only if low. Empirical iron loading is not appropriate.