New research published in the Journal of the International Society of Sports Nutrition has identified supplements that are effective for boosting cycling performance and aiding recovery. The review, which included Australian Olympic cyclist Sophie Edwards, analyzed existing studies on supplements, performance, and recovery.
The best supplements for cycling performance
The researchers found strong evidence for several supplements that support cycling performance by improving fuel use, enhancing energy availability, and delaying fatigue. These include beta-alanine, caffeine, carbohydrates, carnitine, creatine monohydrate, dietary nitrates, electrolytes, exogenous ketones, N-acetylcysteine, and sodium bicarbonate.
Study co-author Andrew Rowland explained that these supplements influence how muscles produce and use energy, an important factor for high-performance athletes.
The best supplements for recovery
For recovery, the review identified supplements that support bone health, connective integrity, and inflammation. These include calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega-3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc.
Rowland noted that the relationship between nutrition, training, and performance optimization in elite cyclists depends on individualized supplementation strategies tailored to training demands and competitive goals. He added that supplement strategies should be personalized based on individual factors such as improving recovery, supporting immunity, or promoting long-term physiological adaptation.
The researchers noted that the body works as an integrated system, and addressing health or recovery issues with a tailored supplement routine can have positive effects on overall health. With many supplements available, this review provides a starting point for cyclists or those new to spinning. From creatine for performance to collagen for recovery, the right supplement routine can support fitness goals.
