Cycling requires endurance, power, and the ability to recover quickly. While a balanced diet is essential, there are specific supplements that can help boost your performance, reduce recovery time, and improve overall health. Here are 10 cycling supplements that can take your training and racing to the next level.
This list is split into two sections. The first is what are considered the best ‘bang for your buck’ supplements. These have a larger impact, are easy to take and are relatively cheap. The second list is supplements that can still benefit your performance but are less researched, less impactful and often more expensive.
Essential Cycling Supplements
1. Vitamin D3
Vitamin D3 is essential for cyclists, particularly those riding in regions with limited sunlight or during colder months. This key supports bone density and immunity. Both are crucial for cyclists’ health and performance. Since sunscreen and protective gear often block UV rays, Vitamin D3 supplementation is an important way to maintain optimal levels.
It’s recommended to take 1,000 IU (25 micrograms) daily. If you have darker skin or live in an area with limited sun exposure, you might need more. Consult with a doctor to determine the right dosage for you. Vitamin D3 supplementation ensures you maintain bone health and stay strong on the bike.
2. Omega-3
Omega-3 fatty acids are crucial for heart health and reducing inflammation, which is key for cyclists who engage in long or intense rides. It also helps with recovery by supporting the body’s anti-inflammatory processes.
The best natural source is oily fish, but most cyclists don’t consume enough fish to meet their omega-3 needs. That’s why supplementing with 1,000-1,500 mg of EPA (a type of omega-3) is highly recommended. This amount not only supports cardiovascular health but also improves HDL (good cholesterol). Helping you stay healthy during long endurance rides and recovery phases.
3. Creatine Monohydrate
Creatine is one of the most researched and cost-effective supplements, and it’s highly beneficial for cyclists. Especially during short, high-intensity efforts like sprints or hill climbs. It increases power output and helps with muscle recovery between efforts, allowing better performance during repeated bouts of high-intensity activity.
Taking 3-5 grams of creatine monohydrate daily improves both 10-second peak power output and overall performance. It also helps preserve lean muscle mass during periods of calorie deficit, making it useful for cyclists looking to maintain muscle while losing fat. Any weight gain from creatine is due to increased water retention in muscles, a small trade-off for the performance benefits it provides.
4. Caffeine
Caffeine is one of the most popular cycling supplements for enhancing performance, and it’s a staple in the cycling community. It improves focus, reduces perceived effort, and enhances endurance. Whether you take it in the form of coffee, energy drinks, or caffeine pills, it’s a proven way to boost performance during rides.
For optimal results, cyclists should aim for 3-6 mg of caffeine per kilogram of body weight, taken about an hour before their ride. Caffeine chewing gum is also a great option for quicker absorption, especially if you have a late-day race or training session and don’t want caffeine lingering in your system for too long.
5. Whey Protein
Whey protein is an excellent supplement for cyclists who need to increase their daily protein intake to support muscle recovery and adaptation. After a long or intense ride, consuming whey protein can help repair muscles and accelerate recovery.
Cyclists should aim for around 2 grams of protein per kilogram of body weight, especially during periods of heavy training. Whey protein is also convenient for post-ride recovery, ensuring you get sufficient protein without having to prepare a large meal.
6. Beta-Alanine
Beta-alanine is a lactate buffer, meaning it helps delay the onset of muscle fatigue, especially during high-intensity efforts that produce lactic acid. For example, in time trials or intense interval training. For cyclists, this translates into the ability to push harder for longer during short bursts of effort.
The ideal dosage is 2 grams, taken three times a day during a four- to six-week loading phase.
While beta-alanine can cause a tingling sensation, known as paresthesia, taking it with meals can reduce this effect. By buffering lactic acid, beta-alanine helps cyclists sustain performance in efforts ranging from 1 to 5 minutes.
7. Zinc Defense Lozenges
For cyclists who spend hours outdoors, maintaining a strong immune system is crucial. Zinc defense lozenges are a great way to fend off colds, especially during colder months or after long, intense rides that may suppress the immune system.
Taking zinc lozenges at the first sign of a cold can help shorten the duration of the illness or prevent it altogether. This is particularly useful during training blocks or race season when staying healthy is key to maintaining consistency.
Bonus Cycling Supplements
8. Probiotics
Gut health is essential for cyclists, particularly for those who participate in endurance events. Probiotics help increase the number of beneficial bacteria in the gut, which can reduce the incidence of gastrointestinal (GI) distress during long rides or races.
For cyclists who struggle with GI issues, taking a probiotic supplement with at least 20 billion cultures and four different strains can improve gut health and reduce digestive problems. Probiotics can also boost overall immunity, keeping cyclists healthy throughout the year.
9. Sodium Bicarbonate
Sodium bicarbonate is another powerful lactate buffer, working to reduce the build-up of lactic acid during high-intensity efforts. This supplement is ideal for cyclists who participate in time trials, criterium races, or hill climbs where lactate buildup can limit performance.
Sodium bicarbonate works differently from beta-alanine, targeting extracellular lactate buffering, so combining the two supplements creates a potent lactate buffering stack. To avoid digestive issues, start with small doses and practice using it before key races. A typical dosage is 0.3 grams per kilogram of body weight.
10. Ashwagandha
Cycling is a physically demanding sport, but it can also take a mental toll. Ashwagandha is an adaptogen that helps reduce stress and improve sleep quality, both of which are essential for recovery. Better sleep means better recovery, lower stress levels, and improved performance on the bike.
Studies have shown that taking 500 mg of ashwagandha daily can improve sleep quality, increase testosterone levels, and lower cortisol (the stress hormone), all of which contribute to better performance and faster recovery.
For cyclists, having the right supplements in your arsenal can make a significant difference in your performance and recovery. While each supplement has unique benefits, combining the right ones for your needs can help you push harder, recover faster, and stay healthy. Remember to consult with a healthcare professional before starting any new supplements to ensure they are suited to your individual needs and cycling goals.
Training Plans
Are you interested in taking the next step with your training? Take a look at the affordable and flexible cycling training plans below.
