The pursuit of peak performance is relentless in professional cycling, and increasingly, riders are turning to supplements to gain an edge. But with a vast and often confusing market, understanding which supplements are backed by solid science – and which are simply hype – is crucial. A recent review of the literature, published up to May 2025, sheds light on the evolving landscape of nutritional strategies for cyclists, differentiating between those that directly enhance performance and those that support recovery and long-term health.
The review, informed by research across PubMed, Scopus, and Web of Science, highlights a growing body of evidence supporting the use of supplements to improve cycling performance. It emphasizes that a nuanced approach, tailored to individual needs and training demands, is far more effective than a one-size-fits-all strategy. This isn’t about miracle cures, but about optimizing the body’s natural processes through targeted nutrition.
At the core of cycling performance is energy metabolism. The body relies on several systems – phosphagen, glycolysis, oxidative phosphorylation, and beta-oxidation – to fuel muscle contractions, and supplements can play a role in optimizing each. Supplements like beta-alanine, caffeine, carbohydrates, carnitine, creatine monohydrate, dietary nitrates, electrolytes, exogenous ketones, N-acetylcysteine, and sodium bicarbonate are all shown to support these systems by improving substrate utilization, buffering capacity, energy availability, or resistance to fatigue.
Direct Performance Enhancement: Fueling the Engine
The review details how specific supplements target key aspects of energy production. For example, dietary nitrates, found in beetroot juice, have gained attention for their ability to enhance nitric oxide production, improving blood flow and oxygen delivery to muscles. Research comparing scientific databases indicates that Scopus and Web of Science offer robust tools for analyzing citation data related to such studies, helping researchers identify the most impactful findings. Creatine monohydrate, a well-studied supplement, supports the phosphagen system, providing a rapid source of energy for high-intensity efforts. Caffeine, a familiar performance enhancer, can reduce perceived exertion and improve alertness.
Beyond Ergogenics: Supporting Recovery and Long-Term Health
While direct performance enhancers grab headlines, the review underscores the importance of “medical supplements” in supporting overall health and recovery. These include calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega-3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc. These supplements address crucial areas like bone health, connective tissue integrity, inflammation management, micronutrient status, muscle repair, and gut function – all vital for sustained performance and preventing injury.
For instance, adequate vitamin D levels are essential for bone health and immune function, while omega-3 fatty acids possess anti-inflammatory properties that can aid recovery. Cherry juice has shown promise in reducing muscle soreness after intense exercise. The Mercer University Library provides a helpful comparison of databases like PubMed, Embase, Scopus, and Web of Science, highlighting their strengths and weaknesses for different research needs.
Individualized Strategies and the Role of Testing
The review emphasizes that the effectiveness of supplementation varies significantly between individuals. Factors like training load, genetics, and dietary habits all play a role. The authors advocate for integrating physiological testing – including assessments of maximal oxygen consumption (VO2max), lactate threshold, metabolic substrate utilization, and blood biomarkers – to develop personalized supplementation strategies. This approach moves beyond generic recommendations and focuses on addressing specific needs and optimizing individual responses.
The Australian Institute of Sport (AIS) Group A compounds represent those with the strongest evidence base, providing a solid starting point for cyclists considering supplementation. However, the authors also call for further research into personalized nutrition frameworks and the interactions between multi-supplement protocols to unlock even greater potential.
As the science of sports nutrition continues to evolve, a data-driven and individualized approach to supplementation will be key for cyclists seeking to maximize their performance and maintain long-term health. The synergistic relationship between nutrition, training, and recovery remains paramount, and supplements should be viewed as tools to enhance, not replace, a well-rounded training program.
What comes next is a deeper dive into the molecular mechanisms underpinning adaptation to endurance training and nutritional interventions. Researchers are increasingly focused on understanding how supplements interact with the body at a cellular level to optimize performance and recovery. Stay tuned for further developments in this rapidly evolving field.
What are your thoughts on the role of supplements in cycling? Share your experiences and insights in the comments below.
