Condition
Sailing Performance
Sailing performance is the blend of strength, endurance, mental focus and tactical decision-making that racing demands, with needs shifting by boat class and race length. The evidence is strongest for caffeine, electrolytes and creatine, studied for alertness, sweat losses and power during hiking. Little of it is sailing-specific, though; one small study of 12 people found branched-chain amino acids eased fatigue, but that evidence is limited.
Sources: PMID 21224234
- Supplements studied
- 1
- Graded outcomes
- 2
- Trials
- 1
- People studied
- 12
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fatigue Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 12 people | |||
| Cortisol No effect | NoneNo effect | 1 study | 12 people | |||
| Heart Rate | Changes; see studies | 1 study | 12 people | |||
Studies that measured heart rate | ||||||
| Power Output | Improves (the measure goes up) | 12 people | ||||
Key findings
- Fatigue SymptomsImproves (the measure goes down)
- Cortisol
The Sailing Performance Optimization protocol
2 primary supplements · 6 supporting supplements
- Caffeine100–200 mg as needed (3–6 mg/kg for performance)
- Electrolyte Supplements500–1,000 mg sodium plus potassium/magnesium per hour during intense activity
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Studies cited
11 studies from PubMed
- Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race
- Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness
- Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials
- Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise
- Branched-chain amino acid supplementation during repeated prolonged skiing exercises at altitude
- The effect of branched chain amino acids on psychomotor performance during treadmill exercise of changing intensity simulating a soccer game
- Energy expenditure during 2-day trail walking in the mountains (2,857 m) and the effects of amino acid supplementation in older men and women
- Ingestion of branched-chain amino acids and tryptophan during sustained exercise in man: failure to affect performance
- Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion
- Administration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acids
- Effect of branched-chain amino acid supplementation on mental performance