Supplements for cyclists: do we need them?

Supplements come in various forms, including foods, pills, powders, and potions. Our sports dietician, Rebecca Hay, shares her view on their use.

Whether they claim enhanced recovery or improved performance, there’s usually a supplement targeting every need. These products are heavily promoted, appearing everywhere from our social media feeds to our favourite sporting magazines, bike shops, and gyms. But what makes supplements so appealing, and are they truly necessary?

While supplements are sometimes needed, most of the time they are not. A well-balanced diet, rich in energy and essential nutrients, remains the foundation for good health and optimal training. For cyclists, specific nutritional demands can mean that supplements are beneficial in some contexts.

Supplements can generally be divided into two main categories: dietary supplements and performance supplements. Below is an outline of some common supplements that may be relevant to cyclists within these categories.

Dietary supplements

Dietary supplements can help address specific nutritional gaps that may arise when cyclists are unable to meet their needs through food alone. These supplements most often include vitamins, minerals, and protein, and may become relevant when the quality or quantity of consumed foods is insufficient. Each cyclist’s requirements may differ based on training intensity, travel, or dietary restrictions, making it important to consider supplements as a complement, not a replacement, to a balanced diet.

Multivitamins

Multivitamin supplements are generally unnecessary for most cyclists, especially when dietary intake is balanced and adequate. However, there are situations where a multivitamin can serve as a useful complement to nutrition, particularly during periods of increased training load or when travelling, and the quality, variety, or volume of available food may not meet nutritional needs.

Calcium

Calcium is essential not only for strong bones but also for several other critical bodily functions. Cyclists who do not get enough calcium from their diet may benefit from a supplement to help meet daily needs. However, it is important to note that cycling is a non-weight-bearing activity and can lead to reduced bone mineral density, regardless of age, experience, or gender. Simply taking a calcium supplement may not completely resolve bone density concerns. If you are worried about your bone health, it is best to consult with your GP, Physiotherapist, or Exercise Physiologist. These professionals can recommend additional strategies to support bone density alongside ensuring adequate calcium intake.

Iron

Iron plays a vital role in transporting oxygen throughout the body and is essential for energy metabolism. When iron levels are low, both cycling performance and daily functioning can be negatively affected. For cyclists who are deficient in iron, a supplement may be recommended. It is important to consult with your GP before starting any iron supplement and to have your diet reviewed to identify potential areas for improvement in iron intake and absorption.

Sports foods

Sports foods are dietary supplements. They include products such as sports drinks, bars, gels, chews, and protein powders. These items can serve a practical purpose when used during and around cycling sessions, helping riders maintain energy and nutrient intake, particularly during and after long or intense rides.

Protein powders (I generally recommend a whey protein isolate – like Bulk Nutrients WPI) can be valuable when access to regular food sources is limited, such as rushing from morning rides to work, during travel or at events where logistics make meal planning challenging. Additionally, when a cyclist’s training volume is high, the overall energy demands may make it difficult to consume enough protein-rich foods in regular meals.  In such cases, protein supplements offer a convenient solution to ensure adequate protein intake and support recovery.

Performance supplements

Performance supplements are designed to be taken in addition to a regular diet with the aim of enhancing athletic performance. Although the market offers a wide array of products that claim to improve all things around performance, only a select few are supported by robust scientific evidence. It is essential to recognise that even among well-researched supplements, effectiveness can depend on the specific demands of a sport, the individual’s unique response, and their training priorities. The supplements described in the following sections are supported by strong evidence, but athletes should consider their personal goals and needs before incorporating them into their routines.

Caffeine

Caffeine is a well-established supplement for enhancing performance, and many cyclists are already familiar with its benefits through their daily coffee rituals. Caffeine works by reducing the perception of effort, fatigue, and discomfort during exercise.

Those considering caffeine as a performance enhancer should be aware of recommended dosages for optimal effect. For a performance response, a dose between 3 and 6 mg per kilogram of body weight is recommended. Reviewing the caffeine content in sports products and beverages is crucial, as excessive intake can lead to negative side effects such as stomach upset, increased anxiety, and a higher heart rate.

Relying too heavily on caffeine to achieve desired training intensity may also highlight a need to reassess your overall dietary habits and ensure you meet all your nutritional needs through balanced food choices.

Creatine

Creatine is widely recognised as a supplement that supports strength development and muscle building, particularly in sports involving explosive movements or sprinting. It plays a key role in the body’s ATP/CP system, the fastest way our bodies generate energy for short, intense efforts, such as sprinting or lifting weights. It is like a “backup battery” for your muscles, providing a rapid burst of energy when you need it most. In this context, creatine helps to quickly recharge the energy needed for repeated bursts of activity. Often associated with power athletes, creatine can also offer practical benefits to cyclists, especially during events or training sessions characterised by frequent, high-intensity efforts.

For example, a cyclist competing in a criterium race, where repeated sprints out of corners or aggressive attacks are common, may benefit from creatine’s ability to help restore energy quickly between efforts. Likewise, those taking on hilly routes could find creatine supplementation helpful for powering up short, steep climbs where explosive strength is vital. By supporting repeated high-intensity efforts, creatine supplementation may be a worthwhile option for cyclists. If supplementing with creatine, look for products containing Creatine Monohydrate. You will find this in powdered form, gummies or capsules, like Bulk Nutrients Creatine Monohydrate powder.

There is ongoing research on creatine highlighting the potential benefits of supplementation in older people. Studies explore its impact on muscle and bone strength, cognitive performance, memory, diabetes management, and cardiovascular health, highlighting creatine’s potential beyond athletic performance.

Dietary sources of creatine include red meat, chicken, and fish. Cyclists who do not consume these foods might find creatine supplementation especially beneficial.

Nitrates

Beetroot juice, a high-nitrate food, is another popular supplement among athletes looking to enhance their performance. The benefits of nitrates are associated with improved delivery of oxygen to the muscles during exercise. Nitrates act as vasodilators – a vasodilator is a substance that relaxes and widens blood vessels, which helps increase blood flow and oxygen delivery to muscles. This can lead to improved exercise economy, meaning the body uses less energy to perform the same level of physical activity, making exercise feel easier and more sustainable. Some athletes experience significant gains in performance, while others notice little change.

Seeking professional guidance on supplement use

Consulting an Accredited Sports Dietitian is a practical step for athletes aiming to assess whether their existing diet meets their nutritional requirements. They offer personalised advice on the role of dietary supplements, helping you determine if supplementation is necessary based on your dietary intake, individual needs, and performance goals. Additionally, they can provide clear guidance on the selection, timing, and safe usage of supplements, ensuring any choices made are safe, effective, and evidence-based.

Further guidance on supplement use

For individuals seeking more comprehensive information about supplements, it is advisable to consult the framework developed by the Australian Institute of Sport. This resource offers evidence-based guidance on the efficacy and safety of various supplements, assisting athletes in making informed decisions.

Rebecca Hay is an Accredited Practising Dietitian and Accredited Sports Dietitian. More info www.rebeccahay.com.au