UCI Sports Nutrition Project: Position Statement on Nutrition for Cycling
Study Details
This UCI position statement synthesised 14 companion reviews involving 54 researchers to provide contemporary guidance for elite cycling 🔍
Here are the key takeaway messages ⬇️
Key Findings
⚡ There is no single optimal cycling diet: nutrition should reflect discipline, event duration, terrain, environment, tactical role and the individual rider
🍽️ Habitual energy availability should generally be ~40–45 kcal/kg FFM/day, with prolonged low energy availability avoided
🍞 Carbohydrate should match workload, ranging from ~3–8 g/kg/day in track cycling to 10–25 g/kg/day during extreme racing
🎯 “Fuel for the work required” remains central: high CHO availability supports key sessions and racing, while selected low-CHO sessions may be strategically used for adaptation
🥩 Protein intake of 1.6–2.1 g/kg/day is recommended, ideally distributed across the day
🚴 During racing, CHO recommendations are 30–60 g/h for 1–2.5 h and ~90 g/h beyond 2.5 h
📈 Intakes of ≥120 g/h are increasingly used in professional cycling, but performance benefits still require validation
💧 Hydration plans should generally aim to keep net body-mass losses below ~2%, accounting for sweat rate and conditions
🔄 Rapid recovery may require 1–1.2 g/kg/h CHO, 0.3–0.4+ g/kg protein and ~125–150% fluid replacement
🦴 Adequate energy, CHO, protein, calcium and vitamin D are particularly important for cyclist bone health
🌿 Antioxidant/polyphenol supplements should be periodised, favouring targeted use when rapid recovery matters rather than indiscriminate use during adaptation-focused training
💊 Evidence-based supplements include caffeine, creatine, bicarbonate, beta-alanine, nitrate/beetroot juice and glycerol; exogenous ketones are not recommended
Conclusion
Cycling nutrition should prioritise adequate energy availability, carbohydrate matched to workload, sufficient protein, practiced race fuelling and selective supplement use ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42744290/
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