Protocol · Sports Performance
Sailing Performance Optimization Protocol
Caffeine and Electrolyte Supplements are the core of this stack, with 6 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Sailing Performance Optimization.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
8 supplements · none graded yet
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Caffeine | Amount listed: 100–200 mg as needed (3–6 mg/kg for performance) | Enhances alertness, reaction time, and endurance; valuable for long races and night sailing | Not graded yet | ||
| Electrolyte Supplements | Amount listed: 500–1,000 mg sodium plus potassium/magnesium per hour during intense activity | Replaces minerals lost through sweat; essential for hydration during prolonged sailing | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Creatine | Amount listed: 3–5 g daily | Supports power output during hiking and grinding; may support cognitive function during fatigue | Not graded yet | ||
| Beta-Alanine | Amount listed: 3–6 g daily (divided doses to reduce tingling) | Buffers muscle acid; supports sustained hiking and high-intensity maneuvering | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA+DHA daily | Anti-inflammatory; supports joint health; may improve reaction time and mood | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily | Supports muscle function; many sailors deficient despite sun exposure; performance optimization | Not graded yet | ||
| Tart Cherry Extract | Amount listed: 480–960 ml juice or 500–1,000 mg extract daily around racing | Reduces muscle soreness and inflammation; supports recovery after intense physical demands | Not graded yet | ||
| Rhodiola Rosea | Amount listed: 200–600 mg standardized extract daily | Adaptogen; may help with fatigue resistance during long races and stress tolerance | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
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How this protocol works
In plain language
Sailing is a demanding sport requiring a unique combination of physical strength, endurance, mental focus, and tactical decision-making. Nutritional and supplementation needs depend on the class sailed and race duration.
PHYSICAL DEMANDS BY CLASS:
- Dinghies (Laser, 49er): Intense hiking, explosive power, core strength
- Keelboats: Grinding, trimming, sustained activity over longer periods
- Offshore/Ocean Racing: Extreme endurance, sleep deprivation, harsh conditions
KEY PERFORMANCE REQUIREMENTS:
- Muscular endurance (hiking, grinding)
- Core stability
- Upper body strength
- Mental focus and tactical decision-making
- Fatigue resistance
- Reaction time
SAILING-SPECIFIC CHALLENGES:
- Variable duration races (minutes to weeks)
- Weather exposure (heat, cold, UV)
- Limited food/fluid access during racing
- Sleep deprivation (offshore)
- Motion sickness potential
- Repetitive strain injuries
NUTRITION PRIORITIES:
- Adequate carbohydrates for fuel
- Hydration and electrolytes
- Protein for recovery
- Portable nutrition for on-water
Caffeine* is valuable for alertness, especially in long races and night sailing.
Electrolytes* are essential given exposure and sweat losses.
Creatine* supports power output and may help cognitive function when fatigued.
Beta-alanine* helps buffer muscle acid during sustained hiking.
Expected timeline: Loading protocols (creatine, beta-alanine) take 2-4 weeks. Acute supplements (caffeine, electrolytes) work immediately.