Condition
Ski Performance
Ski performance draws on endurance, explosive power and balance, made harder by cold and the thin air of altitude. The evidence is strongest for caffeine, with beetroot juice and creatine at a moderate level, thanks to their roles in oxygen efficiency and high-intensity power. Skiing-specific findings are thin, though: in one small study of 24 people, branched-chain amino acids eased fatigue, but that evidence is limited.
- Supplements studied
- 1
- Graded outcomes
- 2
- Trials
- 1
- People studied
- 24
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Weight Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 24 people | ||
Studies that measured weight | ||||||
| Fatigue Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 24 people | |||
Key findings
- WeightImproves (the measure goes down)
- Fatigue SymptomsImproves (the measure goes down)
The Ski Performance Enhancement protocol
2 primary supplements · 6 supporting supplements
- Beetroot Juice/Nitrates500 mL beetroot juice or 400–800 mg nitrate 2–3 hours before skiing
- Creatine3–5 g daily (loading phase optional: 20 g/day for 5–7 days)
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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