Supplements for cyclists

The cyclist's stack — rationale by ingredient

Caffeine 3–6 mg/kg, 30–60 min pre-ride or pre-effort

The most-evidenced ergogenic in endurance sport. Effective in habituated and non-habituated users. For long rides, a smaller "topping up" dose 90 minutes into the effort works well. Combine with carbohydrate during the ride.

Beetroot juice 6–8 mmol nitrate (≈500 mL standardised juice or concentrated shot), 2–3 hours pre-effort

Strongest signal for sub-maximal economy efforts (sustained 80–95% VO2max), short time trials (4–10 km), and high-altitude tasks. Effect smaller in already highly-trained athletes but still measurable.

Creatine monohydrate 3–5 g/day

Yes, even for endurance riders. Helps off-bike strength training (the missing piece for many cyclists' bone density), supports recovery between hard days, and benefits sprint efforts at the end of races. Mass gain is real (1–2 kg of water in muscle) — not always desirable for hill climbers; cost-benefit decision.

Sodium bicarbonate 0.3 g/kg, 60–90 min pre-effort (split doses to manage GI)

Powerful ergogenic for high-intensity efforts: track cycling, criterium racing, 1–10 minute climbs. GI distress is the dose-limiting issue — try split-dose strategies or sodium citrate as a milder alternative. Practice on training days before race day.

Vitamin D3 to a 25-OH-D target of 40–60 ng/mL

Cyclists have meaningfully elevated osteopenia and osteoporosis rates relative to runners — non-impact loading without strength training is the main driver. Vitamin D plus K2 plus weight-bearing exercise is the bone-protection package.

Omega-3 EPA/DHA 1–2 g/day

Modest recovery signal; cardiovascular evidence is independently strong. Endurance training does not protect against early atherosclerosis or atrial fibrillation; omega-3 has a defensible adjunct role.

Iron repletion only if ferritin is low

Endurance training increases iron loss via foot-strike haemolysis (less in cyclists than runners) and inflammation-driven hepcidin elevation. Test ferritin and TSAT in every heavy training block. Below ferritin 35 ng/mL, performance drops meaningfully even before haemoglobin falls. Iron bisglycinate is gentler on GI than sulfate.

Tart cherry concentrate 30 mL twice daily across multi-day events

The best-evidenced food-form recovery supplement; reduces DOMS and modestly improves recovery markers across multi-day stage racing. Pair with a real recovery plan: protein, sleep, easy spinning.