20 Best Supplements For Cycling Performance [2024]

Athletes are always looking to get an edge over their competition. And one very big factor for performance and success is nutrition.

Many of us feel a little overwhelmed or don’t manage to get all the nutrients we need from our food. This is where supplements come into play.

They can make our life easier. Endurance athletes in particular sweat a lot. This means, they lose many vitamins and minerals and might struggle to get those back into the system. Because otherwise our recovery would suffer and (I think) that’s the least we want.

So let’s have a look at the best supplements for cycling that actually make sense to take.

What Are the Best Supplements for Cycling?

There are always a lot of debates on which is the best supplementation. But the truth is, there isn’t a one-size-fits-all supplement that will boost everyone’s performance. Yes, there are some that we KNOW everyone needs and that will improve cycling performance. But with some other supplements, the benefits are very subjective to the athlete, or where the effects only become apparent after prolonged use.

Let’s have a look at the most basic dietary supplements that everyone can benefit from and further on we’ll get into more specific supplements that will give the cyclist an edge over their competitors.

Protein Supplements

Whey Protein

Whey Protein is a high-quality protein powder derived from milk, widely known for its rich profile of essential amino acids (it closely matches the amino acid content in our muscle tissue!). It’s really popular among all kinds of athletes. It can help you get your protein in if you struggle in this area.

Key Benefits

Contains all essential amino acids
Promotes muscle repair and growth
Rapid absorption rate

Pricing

Pricing varies depending on brand and quality, typically ranging from $20 to $50 per container.

Pros & Cons

Pros:

Highly effective for muscle recovery
Wide variety of flavors and brands
Supports lean muscle growth

Cons:

May cause digestive issues in lactose-intolerant individuals
Quality varies significantly between brands

Clear Whey Isolate

Clear Whey Isolate is the perfect alternative for those who don’t like the creamy texture of normal Whey but still need some help to get their protein in. It dissolves into a clear, juice-like drink and comes in a lot of different flavors.

Key Benefits

Light and refreshing alternative to milky shakes
High protein content with minimal fat and carbs
Rapid digestion and absorption

Pricing

Generally priced slightly higher than regular whey protein, with prices ranging from $25 to $60 per container.

Pros & Cons

Pros:

More palatable for those who dislike milky shakes
Convenient and easy to consume, especially post-workout
Typically lower in calories

Cons:

Often more expensive than traditional whey protein

Key Supplements

Creatine Monohydrate

Creatine is the most researched supplement on the market and is particularly famous with weightlifters and sprinters.

It’s known for enhancing power and strength, aiding in muscle growth, and boosting short-term performance. Although primarily associated with strength training, creatine’s benefits in improving explosive power can be crucial for cyclists during intense sprints where they need short term power output.

Here is some research on Creatine supplementation and endurance performance.

Key Benefits

Increases power and strength
Enhances short-term performance
Supports muscle growth

Pricing

Usually between $10 and $30 per container.

Pros & Cons

Pros:

Highly researched
Proven benefits

Cons:

May cause weight gain
Not specifically tailored for endurance sports

Caffeine

Caffeine is a very popular tool in sports and can be used in a lot of ways because of its enhancing function. But to avoid some of the negative side effects, don’t use it in your normal training sessions unless it’s a key workout -> so you’ll stay sensitive and have benefits from caffeine on race day!

Key Benefits

Improves focus and alertness
Proven performance benefit

Pricing

Varies widely, from $10 for basic options to $30 for specialized formulations.

Pros & Cons

Pros:

Immediate effect
Widely available

Cons:

Can cause jitters or heart palpitations in sensitive individuals.
Withdrawal side effects when you’re exploiting it!

Electrolytes

Electrolytes are crucial for maintaining hydration and proper muscle function during your long ride, particularly in hot conditions.

An electrolyte supplement can help you prevent cramps and ensure your muscles function optimally. It’s important to balance electrolyte intake with adequate water consumption to avoid potential imbalances.

Key Benefits

Maintains hydration
Supports muscle function
Prevents cramping

Pricing

Wide range, from $10 to $30 for electrolyte mixes or tablets.

Pros & Cons

Pros:

Essential for endurance athletes
Prevents dehydration-related issues

Cons:

Needs to be balanced with water intake
Too much can be counterproductive

Nutritional Supplements

BCAAs

Branched-chain amino Acids (BCAAs) are three crucial amino acids that reduce muscle soreness and enhance muscle protein synthesis. They’re particularly beneficial during prolonged cycling, helping to prevent muscle breakdown and aid in recovery. BCAAs are a key supplement for cyclists looking to maintain muscle condition and recover effectively from training and races.

Key Benefits

Decreases muscle soreness
Boosts muscle protein synthesis

Pricing

Typically ranges from $15 to $40 per container.

Pros & Cons

Pros:

Effective during rides for recovery.

Cons:

Overuse can lead to imbalance.

Nitrate/Beetroot Juice

Research has shown that increased nitrate and nitrite (beetroot juice has a high concentration of both) help endurance athletes by improving oxygen delivery to muscles and their economy!

But it has also shown that there are responders and non-responders. If you are a responder -> you’ll get big benefits for your endurance sports performance!

If not, the nutritious beetroot juice will also do you no harm.

Key Benefits

Enhances oxygen delivery to muscles
(Can) improve endurance
Lowers blood pressure

Pricing

Juices or supplements range from $20 to $50.

Pros & Cons

Pros:

Natural, has other health benefits

Cons:

Requires consistent consumption
Taste may not appeal to everyone

Omega-3 (Fish Oils)

Omega-3s are polyunsaturated essential fatty acids that are very important for endurance athletes. They not only support joint health, but they also reduce inflammation and improve cardiovascular health. They are ‘essential’ because the body can’t produce them so we have to supply them.

Key Benefits

Reduces inflammation
Supports joint health
Improves heart health

Pricing

Ranges from $15 to $50, depending on quality and brand.

Pros & Cons

Pros:

Wide-ranging health benefits
Good for long-term health

Cons:

Can have a fishy aftertaste
Quality varies between brands

Mineral Supplements

Vitamin D

Getting enough vitamin D is crucial for cyclists, particularly because of its role in bone health, muscle function, and immune support. It’s especially important for athletes training indoors or living in low-sunlight regions. Vitamin D supplementation ensures that cyclists maintain optimal levels, supporting general health and aiding in muscle recovery post-exercise.

Key Benefits

Enhances bone health
Boosts immune system
Supports muscle function

Pricing

Typically ranges from $10 to $25 for a month’s supply.

Pros & Cons

Pros:

Essential for overall health
Particularly in low-sunlight areas

Cons:

Excessive intake can be harmful
Levels need monitoring

Magnesium

Magnesium is an essential mineral for cyclists, playing a significant role in muscle function, energy production, and electrolyte balance. It aids in muscle relaxation and recovery, helping prevent muscle cramps and facilitating energy production. Regular magnesium intake is essential for cyclists to maintain muscle and nerve function and ensure overall endurance performance.

Key Benefits

Aids in muscle relaxation and recovery
Supports energy production
Helps in electrolyte balance

Pricing

Usually priced between $10 and $30 per bottle.

Pros & Cons

Pros:

Essential for muscle and nerve function
Helps prevent cramps

Cons:

High doses can cause digestive issues
Needs proper dosing

Iron

Iron is vital for oxygen transport in blood, making it essential for endurance athletes like cyclists. Adequate iron levels prevent anemia and boost endurance, supporting energy levels during long rides.

Iron supplementation is particularly important for female cyclists (extra prone to iron deficiency) and those with dietary restrictions that might limit iron intake.

Key Benefits

Essential for oxygen transport in blood
Prevents anemia, boosting endurance
Supports energy levels

Pricing

Ranges from $10 to $20 for a standard supply.

Pros & Cons

Pros:

Crucial for endurance athletes, especially women.

Cons:

Excess iron can be harmful
Requires regular blood level checks

Zinc

Zinc boosts immune health and aids in muscle repair and recovery, making it an important supplement for cyclists. It supports overall metabolic function and is crucial for protein synthesis and wound healing.

As it can be lost through sweat, zinc supplementation ensures that cyclists maintain adequate levels for optimal health and performance.

Key Benefits

Boosts immune health
Aids in muscle repair and recovery
Supports overall metabolic function

Pricing

Approximately $5 to $15, depending on the brand and dosage.

Pros & Cons

Pros:

Supports multiple bodily functions, including immune response.

Cons:

Excessive intake can interfere with other minerals’ absorption.

B Vitamins

B Vitamins, including B6, B12, and folic acid, are critical for energy production and muscle repair. They play a key role in the formation of your red blood cells, essential for carrying oxygen to muscles during intense cycling. B-vitamin supplementation ensures that cyclists have the necessary nutrients for energy metabolism and muscle maintenance.

Key Benefits

Vital for energy production
Supports red blood cell formation
Aids in muscle repair and growth

Pricing

Generally between $10 and $30 for a month’s supply.

Pros & Cons

Pros:

Crucial for energy and metabolism
Benefits overall health

Cons:

Balancing different B vitamins can be tricky

Performance Supplements

Beta-Alanine

Beta-alanine is known for delaying muscle fatigue during endurance training, making it a great supplement for high-intensity cycling.

It helps produce carnosine in muscles, which buffers acid buildup during intense exercise. This can lead to improved performance and delayed onset of muscle fatigue, essential for cyclists engaging in high-intensity efforts.

Key Benefits

Delays muscle fatigue
Increases endurance
Enhances high-intensity performance

Pricing

Around $20 to $40 per container.

Pros & Cons

Pros:

Great for high-intensity cycling
Long-term benefits

Cons:

Can cause a tingling sensation
Takes time to see effects

Glutamine

Glutamine often called (L-Glutamine) is an amino acid that is essential for muscle recovery and supports the immune system. It’s especially important for endurance athletes like cyclists.

Glutamine is a nonessential amino acid that is mostly abundant in muscle cells, but through intense exercise, the glutamine stores can decrease significantly! And if you can’t make up for this deficit quickly you could stay in that state for a while which can lead to impaired immunity and a reduced rate of muscle recovery!

Key Benefits

Aids in muscle recovery
Supports the immune system
Fuels cells of the immune and digestive systems

Pricing

Typically ranges from $15 to $35 per container.

Pros & Cons

Pros:

Great for recovery and immune health

Cons:

May not have a direct impact on performance, more of a long-term health supplement.

L-Carnitine

L-carnitine plays a role in energy production, specifically in the transportation of fatty acids into the mitochondria.

It enhances endurance by increasing the body’s ability to use fat as energy, which can be particularly beneficial for cyclists during long rides. While results may vary, L-carnitine supplementation can support overall energy levels and endurance performance.

Key Benefits

Aids in fat metabolism
Can enhance endurance
Supports overall energy levels

Pricing

Prices vary widely, approximately $20 to $50.

Pros & Cons

Pros:

Helps in using fat as energy, potentially beneficial for long rides.

Cons:

Results may vary, and benefits are more noticeable in certain individuals.

Sodium Bicarbonate

Sodium Bicarbonate acts as a buffer against acid buildup in muscles, potentially enhancing performance in high-intensity cycling. It can delay fatigue and improve performance in short, intense bursts of exercise, making it a useful supplement for sprint cyclists.

Key Benefits

Buffer’s lactic acid in muscles
Improves high-intensity cycling performance
Can delay fatigue

Pricing

Relatively inexpensive, around $5 to $15.

Pros & Cons

Pros:

Inexpensive, can improve short-term performance.

Cons:

Can cause gastrointestinal discomfort
Dosage needs to be precise

Multivitamins

A well-rounded multivitamin is one of the best supplements for a cyclist to get a broad spectrum of essential vitamins and minerals, covering any dietary gaps. They support overall health and wellness and can indirectly improve energy and performance, making them a useful addition to a cyclist’s sports nutrition.

Key Benefits

Covers nutritional gaps
Supports overall health and wellness
Can improve energy and performance indirectly

Pricing

Ranges from $10 to $50, depending on brand and formulation.

Pros & Cons

Pros:

Comprehensive nutritional support
Convenience

Cons:

Can’t replace a balanced diet
Some formulations may have unnecessary extras

Probiotics

Probiotics support gut health, crucial for overall health, nutrient absorption, and immune function. For cyclists, maintaining a healthy gut is essential for optimal nutrient absorption and immune health, ensuring they can perform at their best and recover effectively from training and races.

Key Benefits

Enhances gut health
Improves nutrient absorption
Boosts immune system

Pricing

Generally between $20 and $60, varying greatly with strains and quality.

Pros & Cons

Pros:

Supports digestion and overall health

Cons:

Specific strains needed for different benefits
Can be expensive

Turmeric/Curcumin

Turmeric and its active compound curcumin are known for potent anti-inflammatory and antioxidant properties. For cyclists, curcumin can help reduce muscle soreness and inflammation post-exercise, aiding in quicker recovery. Regular consumption can also support joint health, beneficial for long-term athletic performance.

Key Benefits

Reduces inflammation and muscle soreness
Potent antioxidant
May aid in joint health

Pricing

Ranges from $15 to $40 depending on concentration and brand.

Pros & Cons

Pros:

Natural anti-inflammatory
Multiple health benefits

Cons:

Requires higher doses for significant effects
Can be expensive

What Are Cycling Supplements?

Cycling supplements are like the hidden gear in your bike, working behind the scenes to keep your performance top-notch.

They range from muscle recovery aids to energy boosters, each playing a unique role in your cycling journey.

How Can Cycling Supplements Benefit You

Incorporating these supplements into your routine can boost your performance, help you recover faster, and ensure your body gets the nutrients it needs to excel on every ride.

If you want to get even faster on the bike, check out these cycling tips.

Wrapping Up

The best supplements for cycling have evolved to cater to the specific needs of endurance athletes, providing essential nutrients to enhance exercise performance. From increasing muscle mass with protein supplements to boosting energy levels with caffeine and energy drinks, these supplements offer a range of performance benefits.

For those looking to improve their sprint performance or endure long road cycling events, creatine supplementation and nitric oxide enhancers can offer significant advantages. On the other hand, maintaining general health with a healthy diet, sufficient protein intake, and multivitamins remains the most important aspect.

Remember, choosing the right supplements at the right time can significantly impact your cycling experience. Whether you’re into road cycling, mountain biking, or training for time trials, the key is to find what works best for your body weight, exercise regime, and personal goals. Always consult NSF International for dosage recommendations and to ensure you’re choosing safe and effective supplements.

With numerous studies backing the potential benefits of these supplements, it’s a good place for cyclists to start enhancing their performance and recovery. And the good news is, most of these supplements are widely available and can be easily incorporated into your daily routine.

So, whether you’re a professional cyclist or just enjoy a leisurely ride, the right supplements can help you achieve your best performance yet. Remember, a balanced diet, regular exercise, and the right supplements can make all the difference in your cycling journey.

Frequently Asked Questions

Are pre-workout supplements beneficial for cycling?

Yes, pre-workout supplements can be a good idea for cyclists, especially for professional cyclists or those training for time trials. They often contain ingredients like caffeine and beta-alanine to improve exercise performance.

What’s the importance of protein intake for cyclists?

Adequate protein intake is essential for muscle mass maintenance and recovery. Protein supplements or a recovery drink after hard training sessions can help repair muscle damage and support muscle growth.

Can energy bars or gels replace a meal for cyclists?

While energy bars and energy gels provide a convenient way to replenish glycogen stores during a ride, they shouldn’t replace a healthy diet. They are best used during rides or races for immediate energy needs.

Should cyclists be concerned about their iron levels?

Yes, particularly for those who are iron deficient or don’t consume red meat. Iron is vital for transporting oxygen in the blood, and a deficiency can significantly impact endurance performance.