Best Supplements for Cyclists - Improve Speed & Endurance
The most important aspect to being a fast cyclist is, of course, your training. However, aside from training, there are a lot of small things you can do to improve your performance.
We as obsessed cyclists seek out every legal “marginal gain” available. Whether it’s sleep, nutrition, equipment choice, supplements or other ergogenic aids, a few extra Watts here and there can be the difference between the podium and pack fodder.
In this perpetual pursuit of Watts, many well meaning cyclists look to supplements to get that extra nudge. However, we must exercise caution when choosing supplements for cycling performance. Some cycling supplements are a waste of money, others may actually decrease your performance, and others are just plain illegal.
Our comprehensive cyclist supplement guide will answer the most common questions cyclists have about supplements and help you choose what (if any) supplements you should take for cycling.
See Also: Cycling Nutrition
Do Cyclists Need Supplements?
No. Cyclists do not need supplements. You, as an individual, might need to take certain supplements for general health, but for cycling specifically, no one needs supplements.
The best performance enhancers are nutrition, training, and sleep. No supplement is going to turn you into a world champion overnight, but if you’re looking for that extra little bit to get a certain KOM or race win, a supplement can help.
View Our Cycling Training Programs
Choosing The Best Supplements For Cycling
First off, let’s make sure we know how to choose a high-quality cycling supplement. The current state of governmental supplement regulation in the United States is akin to the wild west. Many supplement companies make false, exaggerated and sometimes outrageous claims about what their product can do.
All you need to do is go to the supplement section of a supermarket and pick up a bottle of “Hyper Mega-X Jacked 9000 Pre-Workout” to see what I’m talking about. Also talk about “5-Hour Energy” shots that contain ZERO Calories. Laughable.
Read this statement from the NSF about supplement regulation:
In most cases, the FDA does not test dietary supplements or authorize their use prior to their being marketed. The FDA can order the removal of a dietary supplement from the marketplace, however, if they feel it is unsafe for consumers.
Basically, a supplement can claim whatever it wants and put it on the market. The only way anyone will catch them is if it is deemed unsafe.
Many sketchy supplements also contain “Proprietary Blends” that hide the ingredients contained within. A cheap supplement might actually be 90% corn starch!
Fortunately, trusted supplement companies will usually seek certification from NSF or Informed Choice, meaning they meet a strict criteria for supplement safety and effectiveness. Look for these badges on your supplement products:
Just because a supplement does not have one of these certifications does not necessarily mean it is a bad supplement, however. Just make sure that you closely examine the ingredients list to ensure it contains what it claims. Also, do your own digging beforehand to know exactly what cycling supplement you want and why you want it. Now it's time to get into it!
See Also: Caffeine Intake For Cycling — The Complete Guide to Increase Performance
Best Cycling Supplements
Protein Supplements For Cyclists
Protein supplements for cycling recovery can be a convenient way to optimize recovery when on the road. After a race, you may be waiting for a podium, hanging out with friends, or in a remote area many miles away from a good place to eat. A protein + carbohydrates protein drink is the best protein drink for cyclists to help kick start the recovery process to tide you over until you can get a proper post-ride meal.
Much research has shown that consuming protein along with carbohydrates can improve muscle glycogen resynthesis to a greater extent than consuming carbohydrates alone. Additionally, a fast absorbing protein source can help repair post-exercise muscle damage immediately following exercise.
Immediately following a tough ride, your body’s metabolism is on overdrive, and you want a rapidly digesting source of energy to replenish immediately following exercise. A liquid protein drink will digest much faster than a solid protein source and trigger the body’s natural repair process and enhance recovery.
Whey protein is high in leucine, an amino acid that is responsible for triggering muscle repairs. It also absorbs rapidly and has been consistently shown to enhance recovery more than other types of protein. If you go for Whey protein, go with Whey protein isolate. Whey protein is perhaps the best protein powder for cyclists.
For those looking for plant-based options, soy based protein has also been shown to have very high anabolic properties.
How much protein and carbs do you want immediately following exercise? A good ballpark is 0.25 grams/kg of bodyweight of protein, and 1 gram/kg of bodyweight of simple carbs. For a 70kg (154lb) individual, this would be around 17 grams of protein and 70 grams of carbs.
There are specialized recovery drinks designed for athletes that contain these ratios, but you can save money by purchasing a neutral flavored whey protein powder and combining it with juice, or plain old table sugar.
Drink this immediately after a race or tough workout, but then follow up with a carbohydrate based meal as soon as you are able.
See Also: Cycling Weight Loss: Find Your Race Weight & Maximizing Power to Weight Ratio
Maltodextrin Energy Supplement For Cycling
We now know that 90-120 grams of carbohydrates per hour while cycling is optimal for performance and recovery. However, it can be a real challenge to get in that amount of carbohydrates (or fit it all in your pockets!).
See Also: What to Eat & Drink While Cycling
A liquid carb solution can be a lifesaver to ensure you’re getting in the right amount of carbs for MAX watts and day-to-day recovery. While there are many carb-based energy supplements out on the market, in our opinion, these are quite overpriced, and if you’re putting in big miles regularly, that can add up!
One of the best energy supplements is maltodextrin powder. This is composed of glucose polymers and rapidly digests while cycling. It’s also quite cheap compared to other carb drinks. If you get overwhelmed with sweetness with energy bars or drink mixes, maltodextrin is a great option because it is flavorless.
During exercise, you want a 2:1 mixture of glucose:fructose for maximum absorption. Since maltodextrin is made of pure glucose, you will also need to incorporate other carb options (via energy bars, maple syrup, or fruit snacks) to get the right ratios.
Pros: Affordable, easily digests, neutral flavor
Cons: Can be difficult to mix, causes GI distress for some individuals, only glucose (no fructose)
If you go this route, put 60-80 grams of maltodextrin in a bottle, combined with a pinch of salt for electrolytes. Consume other carbs in addition to meet energy demands.
Sugar Water For Cycling
Okay, so this isn’t a “cycling supplement,” but many have found sugar water for cycling to be a convenient alternative to drink mixes and maltodextrin. The great thing about sugar water is that it’s made of sucrose, which just so happens to be made of both glucose and fructose… exactly what we are looking for!
We have an entire blog written about the sugar water as a DIY sports drink for cycling. Read it here.
It’s also incredibly affordable and you can purchase it from your supermarket, rather than at a bike shop or online.
Does this sound a bit rogue to you? Well, there’s a reason why sugar is the first ingredient in Gatorade… because it works!
Some “premium” brands sell what is essentially sugar water for $40 per bag. Your body won’t know the difference.
In terms of flavor, sugar water is surprisingly palatable, with a mild, lightly sweet flavor. 50-60 grams of sugar in a 20 fluid oz bottle is a good starting point, but you can add even more if you can tolerate a little extra sweetness.
Pros: Dirt cheap and convenient, mixes easily, glucose + fructose combo
Cons: Dental hygiene (brush teeth after rides!!), sweet (downside for some)
If you go this route, be sure to buy granulated baking sugar, because “raw” cane sugar does not dissolve. As with the maltodextrin, add some salt to the bottles.
LactiGo
Recently, topical lotions/gels have become a popular way for cyclists to improve performance. While there are a couple of different options out there, we really like Lactigo. You can go read our LactiGo reviews for more details.
Lactigo Discount Code BRENDAN at checkout for 20% off!!
See Also: How To Increase FTP For Cycling
Cordyceps Supplements For Cycling
Cordyceps mushroom fungus was originally used by Chinese medicine to treat a number of different ailments. They were also used by sherpa to climb to extremely high altitudes with less oxygen to enhance endurance. Read our full post on Cordyceps Mushrooms here.
There is a fair bit of research to support the claims of cordyceps as a cycling performance enhancing supplement to increase blood flow, lactate threshold, and VO2max.
One of the best cordyceps supplements is Real Mushrooms– pure cordyceps extract, no bull. You can use Real Mushrooms Discount Code EVOQ.BIKE for 15% off any Real Mushrooms products!
Iron Supplements For Cyclists
It is not uncommon for endurance athletes to exhibit iron deficiency. Iron is a key component of hemoglobin, which is a protein within red blood cells that carries oxygen. As a result, iron deficiency can be detrimental to endurance performance. Symptoms can include undue fatigue, low power output, higher than normal heart rate, irritability, and slowed recovery.
Athletes are at a higher risk for iron deficiency than the general population. This is partly because of an increased demand for iron from intense training and also because iron can be lost in the sweat.
Moreover, a lot of endurance athletes are beginning to lean towards more plant-based diets as a means of improving health, performance and for ethical reasons. The downside of this is that meat contains a bioavailable source of iron.
While iron is also found in lots of fruits and vegetables, your body will be able to absorb very little of this iron. An iron supplement can help to prevent iron deficiency. Certain healthy cereals are also enriched with iron.
However, an iron supplement is not necessary if you are not deficient, so see your doctor before taking this.
Calcium and Vitamin D
Due to the non-weight bearing nature of cycling and a large amount of calcium lost through sweat, cyclists are prone to frail bones. Chris Boardman famously retired from professional cycling at age 32 after being diagnosed with osteoporosis, a condition normally associated with middle-aged sedentary populations.
Frail bones and a sport that has a risk for crashing is not a good combination. There are ways to make your bones strong through strength training and proper nutrition for cyling performance, but a calcium supplement can also help prevent frail bones by replacing what you sweat out.
Vitamin D is an essential vitamin for immune function, hormone balance, mood regulation and brain health. Additionally, your body cannot absorb calcium without Vitamin D.
It is estimated that 42% of the US population is Vitamin D deficient. Vitamin D is also not easy to get into the diet.
“But I thought I got plenty of Vitamin D from riding out in the sunshine!”
While cyclists might be at lower risk for deficiency than the general population, believe it or not, Vitamin D deficiency is not unheard of.
When you put on sunscreen, Vitamin D synthesis is blocked. Moreover, in most of the northern hemisphere, the sun is at too low of an angle from October through February for the body to synthesize Vitamin D. If you live in a cold place, it’s unlikely you’re getting outside much anyways.
Even if you are not Vitamin D deficient, there is some research to show that megadoses of Vitamin D can increase testosterone and support immune function. A Vitamin D3 + Calcium supplement is one of the best vitamin supplements for cyclists.
Creatine For Cyclists
Creatine supplements are popular amongst gym-regulars, power athletes and bodybuilders, but you can also take creatine for cycling! Creatine is one of the most well-backed and safest performance enhancing supplements on the market, and quite affordable as well.
Your phosphocreatine energy system is responsible for short and explosive bursts of power— creatine is a molecule that must be regenerated to produce this power anaerobically. By taking a creatine supplement for cycling, you can store greater amounts of creatine in your muscle and enhance strength, muscle mass and neuromuscular power.
We recommend that all cyclists participate in strength training for cycling, and creatine can help you make more strength gains from the gym, which in turn will make you an even better cyclist.
Creatine for endurance athletes benefits:
Greater increases in muscle strength, muscle growth and power — take the best creatine for muscle growth
Enhanced cognitive function
Improved neuromuscular and anaerobic power
See Also: Best Anaerobic Bike Workouts
More Research Is Needed
Nitric Oxide Supplements For Cyclists
Nitric oxide is a molecule that is naturally produced in the body and is responsible for vasodilation of the blood vessels. It has been claimed to enhance endurance performance by promoting blood flow and oxygen delivery to the muscles.
Beets are high in nitric oxide and have gained a reputation among athletes for enhancing performance. However, research of the effect of nitric oxide for performance is equivocal.
Nitric oxide is naturally produced in the body in response to elevated cardiac output and blood flow. While some studies do show a benefit, many show little-to-no effect of nitric oxide supplementation. You may be better off investing your money elsewhere.
Ketone Supplements For Cyclists
Ketone supplements are relatively new on the market, and these supplements become a point of controversy among Tour de France riders as a performance enhancer and is claimed to be one of the best endurance supplements . Ketones are produced by the body naturally in response to starvation or prolonged carbohydrate restriction (like in a keto diet).
Carbohydrates are normally the primary source of fuel for the body, however, in ketosis, the liver converts fat into ketone bodies, which can then be used as a source of fuel.
Exogenous ketone supplementation has recently gained traction among endurance communities as an extra energy source during intense exercise. Along with carbohydrate consumption, exogenous ketone ingestion prior to exercise has been shown in several studies to improve performance and recovery.
The Delta G Tactical Ketones are Brendan’s pick for long gravel races, hard training sessions, and even in between criterium races. Check out the blog to learn more, or use this link to try them now with a 15% OFF Discount Code.
Claims of Ketone Supplements For Cyclists:
Improved endurance – Ketones, as an extra source of fuel can decrease reliance on carbohydrates for energy, thus preserving glycogen stores and improving endurance
Improved recovery – Some research has shown that ketone supplementation along with carbs can improve glycogen resynthesis following exercise and improve recovery.
Improved performance – By decreasing reliance on carbohydrates, ketones have been shown to decrease lactate accumulation during intense exercise.
When exercising intensely, carbs are broken down to be used as fuel. Above your lactate threshold, lactate will begin to accumulate in the muscle, it then dissociates and increases acidity in the muscles (that’s the burning sensation you feel!).
Ketones might improve performance by increasing an athlete’s lactate threshold and reducing lactate accumulation.
See Also: VO2max Cycling Training
While some studies do show improved performance with ketone supplementation, many studies show little-to-no effect of ketone supplementation. Being relatively new on the market, the long-term effects of ketone supplementation are unknown.
However, the potential of ketones as one of the best energy supplements is promising, but more research is needed to be conclusive.
Ashwagandha Benefits For Athletes
Ashwagandha is a traditional medicinal herb that has been used in India for centuries. Much research has been dedicated to exploring the potency of this herb at improving everything from hormonal balance to muscle recovery. Some of the main benefits of ashwagandha for athletes are:
Lower stress and anxiety
Improved sleep
Greater levels of testosterone in men
Improved muscle recovery
While more research is needed. There is likely enough evidence to support some athletic benefit to taking ashwagandha supplements. Better sleep, lower stress and a higher VO2max certainly sounds like a winning formula!
Cycling Supplements To Avoid
Antioxidant Supplements For Athletes
It was thought in the past that antioxidant supplements could help athletes recover faster and delay the onset of fatigue. While there is some research to support this, there is an increasing body of evidence that antioxidant supplements for athletes can decrease adaptations to training.
During exercise, oxidative stress is an important signaling mechanism for skeletal muscle adaptations to training. Some research has shown that antioxidant supplementation can interfere with this adaptation process. Megadoses (~1000mg) of Vitamin C and E particularly during and immediately after exercise may blunt muscle adaptations. However, do your own reading on this topic before drawing conclusions.
NSAID’s (Nonsteroidal anti-inflammatory drugs)
NSAID’s (over-the-counter painkillers like Tylenol and Advil) have been used by athletes for decades as a means of reducing pain during, or after intense exercise. However, while this may reduce soreness following hard bouts of training, the true performance benefit of these drugs has yet to be confirmed.
Similar to antioxidants, NSAID’s reduce the body’s natural inflammatory response to exercise and can potentially inhibit adaptations to exercise. Long-term use of NSAID’s has been shown to contribute to many chronic diseases and should be avoided.
“Proprietary Blends”
Some supplements secretly hide their ingredients by including “proprietary blend” on the ingredients list. There’s no telling what they put in the supplement at that point, and you’re better off staying away!
Banned Substances
Obviously, athletes should avoid taking banned substances. While most of us have good intentions, there have been plenty of occasions where a prominent athlete has tested positive for a drug after unknowingly taking a banned substance, or taking a poorly regulated supplement that was contaminated.
If you are considering taking a supplement/drug or have one recommended to you by a doctor, check with the WADA or your governing body’s anti-doping agency’s banned substance list to check for illegal cycling supplements.
Conclusion
When it comes to choosing supplements for cycling, choose wisely. Read up on scholarly (unbiased) articles before taking a supplement and be sure to choose a trusted supplement brand.
Of course, cycling supplements are just a small way to boost your performance and help you get the most out of your training. The best investment you can make to get faster? Your training.
Each of our online cycling coaches has over a decade of racing and training experience. Combined, we have contended and even won some of the nation’s most competitive gran fondos and completed countless epic rides and sportifs. Let us share our experience and take you to the next level.
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Contact the author: Landry@evoq.bike
Author- Landry Bobo
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