Cycling performance Enhancers: An Evidence-Based Guide to Supplementation

In the world of competitive and recreational cycling, there is a massive focus on how to use supplements as performance enhancers. Thus, the market is overflooded with supplements, that claims to boost your cycling performance. However, the reality is that only a handful of substances are backed by rigorous science. This guide breaks down the most effective ergogenic (performance-boosting) and medical (health-supporting) supplements based on the latest physiological research.

The guide is based on a recent review article by Rowland and colleagues, who looked into various supplements, and outlined which onces that where most reliable as cycling performance enhancers.

The following sections summarize the most important findings and strategic takeaways for cyclists.

Ergogenic Supplements (Direct Performance)

These supplements primarily target skeletal muscle energy metabolism and buffering capacity.

• Skeletal muscle energy metabolism is the network of pathways - i.e the phosphagen system, glycolysis, and oxidative phosphorylation - that continuously regenerate ATP to fuel muscle contractions during exercise.

• Buffering capacity refers to the body's ability to neutralize hydrogen ions (produced during high-intensity cycling by anaerobic glycolysis) through intracellular agents like carnosine and extracellular agents like bicarbonate to maintain pH balance. By delaying the onset of acidosis, these buffering systems allow athletes to sustain higher power outputs and resist fatigue for longer durations.

The strongest evidence exists for folowing supplements:

• Caffeine: This is one of the most effective tools for endurance. It works by blocking adenosine receptors in the brain, which lowers your perception of effort and keeps you alert.  

  • Reduces perceived effort and increases alertness; optimal at 3–6 mg/kg of body weight.

    
    

• Beta-Alanine: If you do short, punchy efforts like hill climbs or sprints (1–4 minutes), beta-alanine helps by increasing muscle carnosine to buffer the "burn" caused by acid buildup.

  • Increases muscle carnosine to buffer acid during high-intensity efforts (1–4 minutes).

    
    

• Sodium Bicarbonate: Like beta-alanine, this acts as a buffer, but it works outside the muscle cells to neutralize acid during high-intensity intervals.

  • An extracellular buffer that delays fatigue during short, intense bursts (1–10 minutes).

    
    

• Carbohydrates: These remain the primary fuel for cycling. Ingesting 60–90g per hour (or even more) during long rides or interval sessions preserves your glycogen stores and prevents the "bonk".

  • Essential for fueling prolonged activity and maintaining blood glucose.

    
    

• Creatine Monohydrate: While often associated with bodybuilders, creatine is highly effective for cyclists - especially those needing repeated explosive power for sprints and punchy climbs.

  • Enhances rapid ATP resynthesis, benefiting track cycling and repeated sprints.

    
    

• Dietary Nitrates (e.g beetroot juice): These can improve your oxygen efficiency, meaning you can produce the same power while using less oxygen.

  • Improves oxygen efficiency and mitochondrial function.

Medical Supplements (Indirect Support)

You can't train if you’re sick or injured. Medical supplements don't make you faster overnight, but they help you stay consistent. These aids focus on physiological resilience, allowing for more consistent, high-quality training.

• Iron: Essential for carrying oxygen to your muscles. However, you should only supplement if a blood test confirms a deficiency.

  • Crucial for oxygen transport; supplementation is only beneficial if a deficiency is clinically diagnosed.

    
    

• Vitamin D & Calcium:  Crucial for bone density. Cyclists are at a higher risk for low bone density because cycling is a non-weight-bearing sport.

  • Vital for bone health and preventing stress injuries.

    
    

• Protein (& Collagen): While it won't make you faster during a race, taking 20–40g post-training is vital for muscle repair and long-term adaptation to training.

  • Support muscle repair and connective tissue integrity (tendons/ligaments) post-exercise.

    
    

• Omega-3s & Curcumin: These act as natural anti-inflammatories to help manage muscle soreness and speed up recovery between sessions.

  • Act as anti-inflammatories to reduce muscle soreness (DOMS) and oxidative stress.

    
    

• Probiotics: These can reduce the duration and severity of respiratory illnesses, which is a common issue for athletes during heavy training blocks.

  • Support immune health to reduce the risk of upper respiratory infections during heavy training.

Smart "Stacking" for Better Results

Using supplements in combination can sometimes provide a synergistic effect.

For example, combining Beta-Alanine and Sodium Bicarbonate offers a "dual-buffer" for high-intensity efforts. Similarly, Caffeine and Carbohydrates together improve time-trial performance more than either does alone. Carbohydrates and electrolytes enhances hydrations and energy levels.

Summarising.....

To wrap up our dive into the science of cycling nutrition, here are the essential takeaways to help you refine your own performance strategy:

Most importantly - bike performance is built on a foundation of training and recovery, with specific, high-quality aids used to bridge the final gap to your peak performance.

Key Takeaways for Your Training

• Focus your budget on supplements with robust, high-quality evidence, specifically: Beta-alanine, caffeine, carbohydrates, creatine monohydrate, dietary nitrates, electrolytes, glycerol, and sodium bicarbonate.

  
  

• A one-size-fits-all approach doesn't work; your strategy must be tailored to your sex, age, training status, and the environmental conditions (like heat or altitude) of your target event.

  
  

• Use objective physiological data, such as VO2max, lactate threshold, sweat sodium concentration, and blood micronutrient panels, to pinpoint exactly which supplements you need and when to take them.

  
  

• Always use products screened by independent third-party programs to avoid health risks and inadvertent doping violations under the WADA strict liability principle.

  
  

By aligning these evidence-based supplements with your unique physiological profile, you can maximize your power output and resilience on the bike, while ensuring your health remains the top priority.

#CyclingScience #cyclingperformance #SportsNutrition #EnduranceTraining #CyclingLife #EvidenceBased #PerformanceNutrition #BikeFuel #CyclingTips #AthleteHealth #enduraconsulting

Reference: Rowland, A., Edwards, S., Prieto-Bellver, G., Menz, B., Rowland, A., Cornelisse, E., Karapetis, C. S., Wallen, M. P., & Hopkins, A. M. (2026). A comprehensive review of the physiology and evidence base to guide the use of ergogenic and medical supplements for enhanced cycling performance. Journal of the International Society of Sports Nutrition, 23(1), Article 2630487 . https://doi.org/10.1080/15502783.2026.2630487