Supplements to improve cycling performance 🚴♂️💊
The best products for cycling.
UCI Sports Nutrition Project: Considerations and Applications for the Use of Sports Foods and Supplements to Improve Performance in Cycling
Study Details
This new paper from the UCI Sports Nutrition Project outlined considerations and applications of sports foods and supplements to improve cycling performance 📝
Here are the primary supplements including their dose/form (🎯), timing (⏱️), half-life/washout (⏰) and potential side effects (⚠️) ⬇️
Key Findings
CLASS A: Strong Evidence Base
Beta-alanine
🎯 4–6 g/day (slow-release tablets)
⏱️ 4+ weeks
⏰ ~2% decrease per week
⚠️ Paresthesia (tingling)
Caffeine
🎯 3–6 mg/kg BM (drinks, tablets, gum)
⏱️ ~1 hr pre (or staggered for long events)
⏰ ~4–5 hr half-life
⚠️ Jitteriness, anxiety, insomnia, ↑HR/BP
Creatine
🎯 20 g/day (7 days) or 3 g/day (28 days)
⏱️ Daily loading phase
⏰ ~30 days washout
⚠️ Water retention, ↑ body mass
Dietary nitrate
🎯 8–16 mmol (acute) / 4–16 mmol/day (chronic)
⏱️ 1.5–2 hr pre
⏰ ~5–6 hr half-life
⚠️ GI discomfort (occasionally)
Glycerol
🎯 1.0–1.5 g/kg + fluid (15–30 mL/kg)
⏱️ 1–1.5 hr pre
⏰ Acute effect
⚠️ Bloating, nausea, headache, ↑ body mass
Sodium bicarbonate
🎯 0.3 g/kg BM
⏱️ 1–3 hr pre
⏰ ~24 hr return to baseline
⚠️ GI discomfort, high sodium load
CLASS B: Requires further interrogation
Ketones
🎯 ~286–573 mg/kg BM
⏱️ 1–2 hr pre or post
⏰ 1–3 hr (βHB)
⚠️ GI issues, dizziness, hypoglycaemia
Sodium citrate
🎯 0.5 g/kg BM (buffering)
⏱️ 1–3 hr pre
⏰ Variable
⚠️ GI discomfort, high sodium load
Reference
https://journals.humankinetics.com/view/journals/ijsnem/36/3/article-p187.xml
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪