The 7 most popular supplements in cycling and what they actually do for performance

The high-level sport is so tremendously demanding on the body that, often, it is not possible to meet nutritional requirements solely through diet. This is where supplements come into play, which not only aim to fill these gaps but also go further, legally seeking to improve performance and recovery from efforts. These are the most popular today in cycling.

Supplements in Cycling: The Extra That Allows for Better and More Training

Nowadays, high-level sports cannot be conceived without the use of supplementation. Such is the demand placed on the cyclist's body by intense training and the demanding competition calendar, and such is the need to fine-tune nutrition to the limit to maintain weight at a minimum, that often, diet alone cannot provide all the necessary nutrients for that level of demand. At other times, a small extra help is sought, legal, of course, when we talk about supplements that improve recovery or make the most of strength training in the gym.

Without a doubt, the most used is caffeine. A substance that in the past was even banned at certain concentrations and that currently has completely free use. It is the king of supplements thanks to its stimulating effect, which allows for a reduction in the perception of effort as well as improving the cyclist's mental sharpness. Beyond the massive consumption of coffee, so common among cyclists, it has become a regular ingredient in energy gels and is even specifically consumed in tablet form.

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The next trendy supplement is creatine, a product that until recently was confined to gym environments and has gained relevance in cycling due to the increasing importance of strength as a performance parameter. In addition to improving strength gains, creatine would also have an effect on enhancing the ability to perform maximum intensity efforts. On the other hand, it must be used in moderation to avoid the fluid retention associated with this substance, which translates into an always inconvenient weight gain.

Sodium bicarbonate is another option that cyclists often resort to. A substance that is popularly used as an antacid, and precisely these characteristics help to better withstand high-intensity efforts, resulting in less leg burning when pedaling to the limit.

Protein shakes are also a common part of a cyclist's supplementation, especially as part of the recovery products that cyclists consume immediately after getting off the bike following a stage or training. The goal is to make the most of the metabolic window to provide the "bricks" necessary to rebuild the damage caused by pedaling in the muscles in order to accelerate recovery and be ready as soon as possible for another tough pedaling session.

We cannot forget the most controversial product of recent years. We are talking about ketones, an expensive product that initially seems to be affordable only for professionals and whose use would imply having an extra source of energy that would help preserve the precious glycogen stores for the decisive moments of races. However, its use is still fraught with uncertainties, and team physiologists are still researching how to get the most out of ketones.

Another supplement that has gained popularity in cycling is nitrate, usually consumed in the form of concentrated beetroot juice. Its appeal lies in the body's ability to convert it into nitric oxide, a molecule involved in regulating blood flow and various processes related to muscle efficiency. Some studies have found improvements in exercise economy and performance during certain endurance efforts. However, the effects are not the same for every cyclist and appear to be less noticeable in elite athletes, whose bodies have already undergone significant training adaptations.

Finally, beta-alanine is another supplement backed by scientific evidence, although its application in cycling is more specific. Taking it increases muscle carnosine stores, a substance that helps buffer the buildup of hydrogen ions during high-intensity efforts. This can be beneficial in situations where cyclists need to sustain high power output for relatively short periods. Unlike caffeine or bicarbonate, beta-alanine does not have an immediate effect. Instead, it requires consistent use over several weeks to increase muscle carnosine levels.

Which supplements actually work and which remain uncertain?

Not all supplements used in cycling have the same level of scientific support. The Australian Institute of Sport (AIS) classifies some of them in Group A, reserved for products with proven efficacy in specific situations. However, their benefits depend on the type of effort, the cyclist's individual characteristics and how they are used. Others, such as ketones, remain a subject of debate despite their popularity in the professional peloton.

Ultimately, supplementation can provide small advantages, but its effectiveness depends on the type of effort, the cyclist's individual characteristics and the context in which it is used. It's also worth remembering that supplements are no substitute for a balanced diet. In competitive cycling, it's particularly important to choose products that have undergone independent testing to reduce the risk of contamination with banned substances.