The best supplements for enhancing cycling performance ๐ดโโ๏ธ
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A comprehensive review of the physiology and evidence base to guide the use of ergogenic and medical supplements for enhanced cycling performance
Study Details
This new review of the evidence aimed to establish which supplements actually benefit cycling performance and which should be avoided due to limited evidence or other risks ๐
Here are the key findings โฌ๏ธ
Key Findings
โ๏ธ = Function
๐ฌ = How it works
๐ = Typical dose
๐ข = Strong / high-quality evidence
๐ = Mixed or context-dependent evidence
๐ด = Limited / weak evidence
BETA-ALANINE
โ๏ธ Buffers acid โก๏ธ delays fatigue in hard efforts
๐ฌ Increases muscle carnosine โก๏ธ buffers Hโบ
๐ 3.2 - 6.4 g/day (4 - 6 wks)
๐ข Improves 1 - 4 min high-intensity performance (e.g. climbs, TTs)
CAFFEINE
โ๏ธ Improves endurance, focus, perceived effort
๐ง CNS stimulation โก๏ธ reduced fatigue perception
๐ 3 - 6 mg/kg ~60 min pre
๐ข Strong evidence for endurance & time-trial gains
CARBOHYDRATES
โ๏ธ Primary fuel โก๏ธ delays fatigue
โก Maintains blood glucose & glycogen
๐ 30 - 90 g/hr during exercise
๐ข Strong endurance evidence; glucose + fructose improves uptake
CARNITINE
โ๏ธ Supports fat metabolism & recovery
๐ฅ Transports fatty acids into mitochondria
๐ 2 - 3 g/day + carbs (โฅ 12 weeks)
๐ Context-specific; chronic use may support long endurance efforts
CREATINE MONOHYDRATE
โ๏ธ Improves short high-power bursts
โก Increased phosphocreatine โก๏ธ faster ATP regeneration
๐ ~0.1 g/kg/day (3 - 4 wks)
๐ข Helpful for sprints, accelerations, track efforts
DIETARY NITRATES (BEETROOT)
โ๏ธ Improves endurance efficiency
๐ฉธ Increased nitric oxide โก๏ธ vasodilation & muscle efficiency
๐ 300 - 600 mg nitrate 2 - 3 h pre
๐ข Benefits moderate-intensity & time-trial cycling
ELECTROLYTES
โ๏ธ Supports hydration & neuromuscular function
๐ง Maintains plasma volume & sodium balance
๐ ~300 - 700 mg sodium/hr (individualised)
๐ข Strong evidence for preventing hydration-related performance decline
EXOGENOUS KETONES
โ๏ธ Alternative fuel + potential recovery aid
โก Increased circulating ฮฒ-hydroxybutyrate
๐ 10 - 25 g, 30 - 60 min pre
๐ Mixed evidence; context dependent
GLYCEROL
โ๏ธ Hyperhydration & thermoregulation
๐ง Increased total body water retention
๐ 1.0 - 1.2 g/kg + fluid pre-exercise
๐ข Useful in heat; may aid endurance
MENTHOL
โ๏ธ Improves thermal comfort in heat
โ๏ธ Activates cooling receptors (TRPM8)
๐ 0.01 - 0.05% mouth rinse repeatedly
๐ Small endurance benefit in hot conditions; more research needed
N-ACETYLCYSTEINE (NAC)
โ๏ธ Antioxidant support & fatigue resistance
๐งฌ Increases glutathione โก๏ธ reduced oxidative stress
๐ 600 - 1200 mg/day (5 - 9 days)
๐ Mixed results; may help during heavy training blocks
QUININE
โ๏ธ May reduce muscle cramp tendency
๐ง Modulates motor neuron excitability
๐ ~200 - 500 mg/day (clinical contexts)
๐ด Limited evidence + safety considerations
SODIUM BICARBONATE
โ๏ธ Buffers acid during intense efforts
๐งช Extracellular buffering โก๏ธ delays fatigue
๐ 0.2 - 0.3 g/kg, 60 - 90 min pre
๐ข Effective for 1 - 10 min high-intensity efforts (GI tolerance important)
Reference
https://pubmed.ncbi.nlm.nih.gov/41685663/
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