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 No effect | 1 study | 24 people | ||||
Studies that measured weight | ||||||
| Fatigue Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 24 people | |||
Key findings
- Weight
- 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)
Shop the evidence-backed picks
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Studies cited
1 study from PubMed