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.
