food for training

Period	Carb Intake	Protein Intake
3-5 hours before training/climbing	1-4 g/kg or .5-1.8 g/lb or 50-300g	15-20g
30-60 min before training climbing	30-50g	10g before strength training session
Fueling during training/climbing	1g/min or 30-60g per hour	no intake
Within 30-60 min of training session or post-climb, especially important for twice a day sessions	1 g/kg or .4g/lb or 50-70 g	10-15g