Cycling supplements can be useful for improving performance, aiding recovery and meeting a cyclist’s specific nutritional needs.
However, it is important to emphasise that a balanced diet should be the basic rule for meeting nutritional needs.
Supplements can be considered as a supplement, but should not replace a well-structured and balanced diet. Getting help from a good nutritionist who can follow us during our athletic journey could be an alternative and still valid solution.
But what are the most common supplements used in cycling and what are they used for?
We have created a small vademecum to help you understand what types of supplements for cycling exist and what they are used for.
Protein powder: Protein is essential for muscle repair and growth. Protein powder can be useful after training to aid recovery. Choose a whey, casein or vegetable-based protein depending on your dietary preferences and needs.
Creatine: Creatine is a popular supplement for improving muscle strength and power. It may be useful for cyclists wishing to improve performance on climbs and sprints.
BCAAs (branched-chain amino acids): These amino acids (leucine, isoleucine and valine) can help prevent muscle breakdown during prolonged training. However, an adequate diet can already provide a good amount of BCAAs.
Carbohydrate powder or energy gels: During long training sessions or intense competitions, carbohydrates are an essential source of energy. Carbohydrate powder supplements or energy gels can be useful for maintaining energy levels during exercise.
Electrolytes: During intense training, electrolytes are lost through sweat. Electrolyte supplements can help maintain water and electrolyte balance in the body, especially in hot or humid conditions.
Vitamins and minerals: If your diet does not provide an adequate amount of vitamins and minerals, you might consider a multivitamin supplement to avoid deficiencies.
Omega-3: Omega-3 fatty acids have anti-inflammatory benefits and may promote cardiovascular health. They may be useful for cyclists who undertake intense and prolonged training.
Caffeine: Caffeine can improve concentration, alertness and endurance. You can find it in tablets or specially formulated drinks, but beware, on particularly hot days if taken in large quantities it can cause dehydration problems.
Antioxidants: Antioxidants such as vitamin C and E can help counteract oxidative stress caused by intense training.
Glutamine: This amino acid can help support the immune system and promote muscle recovery.
Before starting to take any supplements, it is advisable to talk to a doctor or dietician. Every individual has different needs, and a health professional can help you assess whether and which supplements are suitable for your needs and diet.
