Supplementation and nutritional advice for skiers
With their intense cold and high altitudes, winter sports demand precise nutritional strategies to ensure peak performance and safeguard an athlete’s health.
In the previous article, we explored the management of macronutrients, hydration and body composition in these disciplines.
This second part focuses on the critical role of micronutrients and targeted supplementation, which are essential for handling the extreme conditions of snow and ice.
We’ll examine which micronutrients are most at risk, such as iron and vitamin D, and discuss key supplements like protein, creatine and nitrates that support the performance and recovery of skiers, whether professionals or enthusiasts.
- Supplementation for skiers: which micronutrients are at risk?
- What supplements support energy and recovery?
- Cognitive support and endurance in extreme conditions
- Race Carb Gel: ready-to-use energy for peak performance
Supplementation for skiers: which micronutrients are at risk?
Micronutrients for these athletes include iron, antioxidants and vitamin D.
Iron is a vital mineral for ensuring the athlete’s haematological adaptation to high altitude. As altitude increases, the partial pressure of oxygen (its availability to the body) decreases.
In response, the body compensates by increasing the number of red blood cells (oxygen carriers in the blood) so that more oxygen can be delivered, even though it is less abundant in the air.
This process, driven by the production of erythropoietin (EPO), requires an adequate supply of iron. To enhance the bioavailability of iron, it is beneficial to pair sources of vitamin C (such as lemon or other citrus fruits) with iron-rich foods (such as meat, fish, and to a lesser extent, plant-based sources like spinach and legumes). In case of deficiency, appropriate supplementation should be considered.
With regard to antioxidants, while athletes are exposed to increased free radical production due to intense training and the oxidative stress associated with altitude, the excessive or irrational use of antioxidant supplements can be ineffective and may even hinder the body’s adaptation to exercise, making it counterproductive.
The most sensible and scientifically supported approach is to focus on a diet rich in natural antioxidants from a variety of fruits and vegetables.
Supplementation with antioxidants should generally be reserved for cases of diagnosed deficiencies or proven efficacy, such as using vitamin C alongside iron supplements to optimise its bioavailability, as in Iron Race.
Vitamin D crucial not only for maintaining skeletal health, but also for modulating inflammatory processes, supporting the immune system, and ensuring proper muscle function.
A deficiency in Vitamin D, known as hypovitaminosis D, can lead to fatigue, muscle pain and weakness, reduced concentration, and an increased risk of injury.
It is therefore vital to evaluate the need for appropriate supplementation, such as with Sidevit® D3, in all winter sports athletes, particularly during the off-season when sun exposure is limited, and the body’s ability to produce vitamin D naturally is reduced. This is a critical time, as it coincides with the period when athletes need to perform at their peak.
What supplements support energy and recovery?
Once an athlete’s general macro- and micronutrient requirements are met, several targeted supplements can further enhance performance and recovery. Let’s look at them in detail.
Carbohydrate supplements Carbohydrate supplements, such as gels and powders, and energy bars, are a must. Athletes competing on snow and ice must continually supply their muscles with sugar while also conserving muscle glycogen to increase their chances of success during both training and competition.
Protein powder. Protein supplements like Dual Protein ensure adequate muscle repair and growth following training and competition. Additionally, protein supports numerous other benefits that have been discussed in detail in the previous article on protein powder.
Creatine. Creatine is one of the most researched and widely used sports supplements of the past two decades.
It is known for its ability to significantly improve muscle strength and power, increase lean muscle mass, and enhance anaerobic performance. Creatine can be used in two ways: acutely, to boost performance during specific events or training sessions, and chronically, to support long-term training adaptations.
Cognitive support and endurance in extreme conditions
Below, we explore additional supplements that are particularly beneficial for managing challenging environmental conditions and sustaining high levels of concentration.
Caffeine. Caffeine enhances mental and physical performance thanks to its effects on the cardiovascular and central nervous systems.
This supplement helps improve mental focus, boost reactivity, delay the perception of fatigue during prolonged physical exertion, and support cognitive alertness.
Chronic use of caffeine, even during training, may reduce its effectiveness in acute situations, such as during competitions. Therefore, careful consideration of how and when it is administered is crucial to maximise its benefits while avoiding potential side effects like nervousness, restlessness or sleep disturbances.
There is no one-size-fits-all dosage for caffeine; it must be tailored to the athlete’s specific goals and individual response. For an anti-fatigue effect, typical of prolonged efforts like cross-country skiing, higher doses of caffeine are recommended. On the other hand, if the goal is to enhance reactivity and visual processing, which is useful in disciplines like slalom skiing, smaller doses of caffeine increase the chances of success.
Nitrates. Supplementation with nitrates, typically derived from beetroot juice or root extract, can boost the production of nitric oxide, a compound that helps dilate blood vessels, thereby improving blood flow and oxygen delivery to muscles during exercise.
This can enhance performance and increase endurance, especially in conditions of reduced oxygen availability, such as at high altitudes.
While acute supplementation, taken during competition, can be beneficial, chronic supplementation (used over extended periods) has not shown significant improvements in performance or adaptation to exercise in low-oxygen environments. This suggests that prolonged use may even be counterproductive in such cases.
Omega-3s. Omega-3 fatty acids are a type of essential polyunsaturated fat. The body cannot produce them on its own, meaning that they must be obtained through food.
Omega-3s are found in vegetable oils, nuts, oil seeds, algae and fish, including salmon, oily fish and cod.
If an athlete does not consume fish or does not consume enough of it, they risk Omega-3 deficiency unless they supplement their diet appropriately.
Two of the most studied Omega-3s, DHA and EPA, are known for their scientifically proven anti-inflammatory properties. Chronic supplementation, such as with Novomega, may not directly enhance performance but can help mitigate the inflammatory effects of repeated exertion, such as the joint inflammation often experienced by skiers.
Race Carb Gel: ready-to-use energy for peak performance
As we have seen, in winter sports, maintaining a constant energy intake is essential to sustain prolonged efforts and face extreme environmental conditions.
Race Carb Gel offers a practical and effective solution: each sachet provides 40 g of carbohydrates, with an optimal maltodextrin-to-fructose ratio of 1:0.8, ensuring optimal absorption and balanced energy release.
With its pleasant citrus flavor, this gel is ideal for consumption before sports activities or during medium-intensity training sessions, offering a quick and easily assimilable energy boost without the need for water.
Additionally, Race Carb Gel is free from artificial flavors, gluten, and lactose, making it suitable for vegetarian and vegan diets.
Conclusions
Winter sports differ from other disciplines due to the extreme environmental conditions in which they occur, requiring careful management of both nutritional and supplementation needs.
Meeting energy requirements, particularly through sufficient carbohydrate intake, is essential to sustain performance and prevent energy depletion, which is especially crucial during intense activities like downhill skiing.
Paying attention to micronutrients such as iron, antioxidants and vitamin D, along with the strategic use of targeted supplements, can make a significant difference for both competitive and amateur athletes, enhancing performance as well as protecting overall health.
BIBLIOGRAPHY
1. Cannataro R et al. Omega-3 and Sports: Focus on Inflammation. Life (Basel). 2024 Oct 16;14(10):1315.
2. Meyer NL et al. Nutrition for winter sports. J Sports Sci. 2011;29 Suppl 1:S127-36.
3. SStellingwerff T et al. Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review. Sports Med. 2019 Dec;49(Suppl 2):169-184.