Cross-country skiing is one of the most demanding and popular endurance sports in winter. Whether classic style or skating – ambitious cross-country skiers not only need good technique, top equipment and ideal training, but also the appropriate sports nutrition. Choosing the right nutrition can make all the difference when it comes to achieving peak performance and maintaining energy levels during long training sessions and competitions. Here's how to fuel like the best cross-country skiers to boost your cross-country skiing performance.

For cross-country training and competitions lasting longer than 90 minutes, full glycogen stores are essential. A targeted carboloading the day before a competition or a long training session ensures that your body has sufficient energy. Specially developed carbohydrate drinks such as CARBO LOADER, which quickly and efficiently replenish glycogen stores, are recommended. A balanced breakfast with complex carbohydrates such as POWER PORRIDGE provides long-lasting and easily digestible energy before training or a competition.

During intensive cross-country skiing, an adequate supply of fluids is crucial. Sports drinks not only provide fluids, but also valuable energy and electrolytes:

• COMPETITION® is the ideal choice for carbohydrate energy supply. It is mildly flavoured, acid-free and well tolerated even at high dosages and during intensive sessions.
• LONG ENERGY 10% is suitable for power endurance sessions or longer efforts. It contains 10% protein in addition to the carbohydrates to provide the best support during intense endurance efforts.
• Long-distance runners who are calorie-restricted during training should reach for ELECTROLYTES or LOW CARB BURNER. These drinks are designed for fat metabolism training and contain no energy, but still the important electrolytes.

Tip: If you prefer hot drinks for a change, you can also prepare COMPETITION® or LONG ENERGY with hot water to provide your body with even better nutrition at low temperatures.

To maintain a consistently high performance on the track, a regular supply of fast, easily digestible carbohydrates is important. Carbohydrate products based on glucose and sucrose provide quickly available energy. You should take care to avoid strong blood sugar fluctuations:

• LIQUID ENERGY Gels are particularly useful during competitions because they are easy to consume and do not freeze grace to their high concentration. These gels provide a constant supply of energy without hindering your breathing.
• Those who prefer solid food can rely on ENERGY BALLS, OAT PACK or CEREAL ENERGY BARS. These snacks are also suitable for cross-country skiing in winter, as they remain relatively soft and easy to chew even at temperatures below zero. In very cold conditions, however, they should be carried close to the body.

POWER GUMS fruit gums are a practical alternative. They are also cold-resistant, easy to chew and available in practical portions. The FRUITBOOST flavour not only contains carbohydrates, but also 150 mg of caffeine per 10 pieces – perfect for getting an extra boost of energy.

Especially during longer competitions or intensive training, fatigue, coordination difficulties and loss of concentration can occur. A targeted caffeine intake can help to increase mental and physical performance. The ACTIVATOR 200 Caffeine Shot is recommended. With 200 mg of caffeine from natural sources such as guarana and mate, the shot provides an energy boost for intensive units and competitions.

Recovery after cross-country skiing is just as important as preparation. To help your muscles recover, replenish glycogen stores and replace electrolytes, a high-quality recovery drink like PRO RECOVERY is ideal. This product contains proteins and carbohydrates that help your body recover quickly and get the most out of your training. It is also lactose-free and contains no artificial sweeteners, making it an excellent choice for recovery.

Caffeine is proven to improve performance, concentration and alertness. Particularly in cross-country skiing, where high intensity and precise technique are required, caffeine can make a real difference. It helps to delay mental fatigue and increase physical performance. By taking caffeine before intense intervals or at the start of the competition, as with the ACTIVATOR 200 Caffeine Shot, you can improve your mental alertness and endurance over longer distances. This effect is particularly helpful during high-intensity sprints or when you are getting increasingly tired during the last kilometres of a cross-country skiing race. For optimal effect, caffeine should be taken 30-60 minutes before the desired time of action.

Creatine is particularly beneficial for cross-country skiers who regularly have to complete intense, short sprints during their training sessions or competitions – for example, when overtaking other runners or on fast inclines. By taking about 3 g of creatine daily, you can increase your short-term, intensive performance. Creatine helps to optimise the energy supply to your muscles and supports you in giving your best even during short, energy-sapping exertions on the track.

Sodium bicarbonate is another effective supplement that can help cross-country skiers increase their lactate tolerance. In particular, during interval training or in competition, when the body produces high amounts of lactate through intense exercise, sodium bicarbonate supports your body's extracellular buffering capacity. This helps you to reduce the effects of lactic acid on your muscles and maintain your performance even during intermediate sprints or intense climbs.

Beta-alanine increases carnosine stores in the body and thus helps to improve intracellular buffer capacity. However, this requires several weeks of supplementation. If you repeatedly have to perform at your peak during short, power-intensive phases of skating or classic cross-country skiing, beta-alanine helps to delay fatigue. This is especially important for cross-country skiers, who face many intense sprints and rapid changes in load during training and competition. This allows you to perform consistently over longer distances.

Beetroot juice and other nitrate-rich foods increase the availability of nitric oxide (NO) in the body. Nitric oxide plays an essential role in microcirculation and the oxygen supply to the muscles. Improved microcirculation ensures that your muscles are better supplied with oxygen during cross-country skiing, which increases endurance and performance.

The combination of caffeine, creatine, beta-alanine, sodium bicarbonate and nitrate can help ambitious cross-country skiers to maximise their performance on the track. Caffeine provides focus and endurance, creatine supports you during intense sprints, beta-alanine and sodium bicarbonate improve lactate tolerance and red beet vinitrox plays an important role in nitric oxide metabolism, thus supporting the oxygen supply to the muscles. These supplements help you take your competitive performance to the next level.

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