New research published in the Journal of the International Society of Sports Nutrition has identified which supplements work best for cyclists, both for performance and recovery. The study, which included Australian Olympic cyclist Sophie Edwards as part of the research team, reviewed existing studies on supplements and cycling. The findings point to a clear set of options for riders looking to improve their workouts or speed up recovery.
Supplements That Boost Cycling Performance
Researchers found strong evidence for several supplements that help cyclists perform better by improving how the body uses fuel, increasing energy availability, and delaying fatigue. The list, in no particular order, includes 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 influence how muscles produce and use energy, which is important for high-performance athletes. He noted that they help improve fuel use, enhance energy availability, and delay fatigue.
Supplements That Aid Recovery
For recovery, the researchers looked at supplements that support bone health, connective tissue integrity, and inflammation. They identified calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega-3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc as having strong evidence for cycling recovery.
Rowland added that the relationship between nutrition, training, and performance optimization depends on individual supplementation strategies tailored to each cyclist’s training demands and competitive goals. He stressed the need to personalize supplement strategies based on individual factors, such as improving recovery, supporting immunity, or promoting long-term physiological adaptation.
The review gives cyclists a starting point for choosing supplements, from creatine for performance to collagen for recovery. As the body is a fully integrated system, a tailored supplement routine can have a positive effect on overall health.
