Nutrition: Snacks and recipe!

Ok so climbers are run on cake, we all know we should be healthy and this will help us improve but there’s a reason all climbing walls sell epic snacks, cake and chocolate. Betamonkeys nailed it with their grading system:

Check out more epic betamonkeys stuff here: the book is really good too!

Jn all seriousness though we need to improve what we eat, being cleaner and focusing on good carbs and protein for energy and muscle recovery. I found the original recipe for some snacks at climb magazine here

We’ve tweaked this however to…


  • ½ cup unsweetened applesauce. Make this yourself by peeling and chopping 2 apples and boiling down with a little water, no sugar!!
  • 1/4  cup maple syrup (or substitute honey)
  • 1/2 cup almond milk (or any other milk you prefer low fat will keep these healthy)
  • 1 teaspoon vanilla extract
  • ½ cup peanut butter**
  • 1 cup raisins
  • 3 cups quick-cooking oats*** 
  • 2 tbsp of chia seeds


  1. Combine applesauce, maple syrup, and milk in a medium saucepan. Bring the mixture to a boil for one minute then remove from heat.
  2. Stir in nut butter and vanilla until smooth. Next stir in oats and chia seeds  until completely coated. Mix in raisins.
  3. Drop mixture by the spoonful (about 2 tablespoons at a time) onto baking sheets, sprinkle a few chia seeds on top and allow to cool until firm. Cookies keep best if refrigerated. We have also found that they freeze ok!

The original nutrition values were: Energy: 113 cal • Fat: 3.5g • Carbs: 19.5g • Protein: 4.5g • Sodium: 30mg • Fiber: 2g

Almond milk increases the fat slightly but improves overall protein and vitamin intake, lowering the maple syrup lowers the unnecessary sugar and the chia seeds add additional protein, creaminess and vitamins. 

I’ve found these hit my need for a boost mid session and give me a nice bit of additional protein at the end. 

Munch happy x


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