Nathan López Bezerra
New research published in the Journal of the International Society of Sports Nutrition has identified specific supplements that can help cyclists improve performance and speed recovery. The review, co-authored by Australian Olympic cyclist Sophie Edwards, looked at existing studies to find which supplements have the strongest evidence.
Supplements for cycling performance
Researchers found that the following supplements support cycling performance by improving how the body uses fuel, increasing energy availability, and delaying fatigue:
Beta-alanine, caffeine, carbohydrates, carnitine, creatine monohydrate, dietary nitrates, electrolytes, exogenous ketones, N-acetylcysteine, and sodium bicarbonate.
Study co-author Andrew Rowland, Ph.D., explained that these supplements affect how muscles produce and use energy, which is important for athletes who need to sustain high effort.
Supplements for recovery
The same review examined which supplements help with recovery after cycling. These were linked to better bone health, connective tissue integrity, and reduced inflammation:
Calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega-3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc.
Rowland noted that the body works as a complete system, so a tailored supplement routine can have a positive effect on overall health. He said the relationship between nutrition, training, and performance in elite cyclists depends on individual supplement plans based on each athlete’s training demands and competitive goals.
He added that people should choose supplements based on their personal needs, whether that means improving recovery, supporting the immune system, or helping the body adapt to training over time.
The review provides a starting point for anyone taking up cycling or looking to improve their routine. Supplements such as creatine for performance and collagen for recovery can help athletes reach their fitness goals.
