Cyclists use special foods and supplements to boost energy and performance, but not all of them work the same way. Researchers at UCI reviewed the most popular products cyclists use, looking at which ones have real scientific proof that they help. They found that some supplements like caffeine, creatine, and special salt drinks have strong evidence showing they can improve cycling performance and recovery. However, the review also warns that some supplements can be risky, might contain banned substances, or could have unwanted side effects. This guide helps cyclists understand which products are worth trying and which ones might not be worth the money.

The Quick Take

  • What they studied: Which sports foods and supplements actually help cyclists perform better, and which ones are safe to use?
  • Who participated: This wasn’t a study with participants. Instead, researchers looked at hundreds of existing studies about supplements used by cyclists of all levels—from casual riders to professional racers.
  • Key finding: Six supplements have strong scientific proof they can help: caffeine (boosts energy and focus), creatine (builds muscle strength), sodium bicarbonate (reduces muscle fatigue), beta-alanine (improves endurance), dietary nitrate (improves blood flow), and glycerol (helps with hydration). One newer supplement called exogenous ketones is becoming popular but needs more research.
  • What it means for you: If you’re a cyclist looking to improve performance, these six proven supplements may help—but they work best when used correctly and at the right times. Always check that supplements are safe and don’t contain banned substances, especially if you compete in organized events.

The Research Details

This is a review article, which means researchers didn’t do their own experiment. Instead, they carefully read and summarized hundreds of scientific studies about sports supplements used by cyclists. They looked at what each supplement does, how much you should take, when to take it, and what the research says about whether it actually works.

The researchers organized their findings by looking at supplements with strong evidence (the ones that have been studied a lot and shown to work) and emerging supplements (the newer ones that cyclists are trying but that haven’t been studied as much yet). They also looked at important safety issues, like whether supplements might contain banned substances that could get athletes in trouble with anti-doping rules.

By reviewing all this existing research together, the scientists could give cyclists and coaches a clear picture of which products are worth trying and which ones might be a waste of money or could cause problems.

This type of review is important because cyclists get bombarded with ads for new supplements all the time, and it’s hard to know which ones actually work. By looking at all the scientific evidence together, this review helps separate the products that really help from the ones that are just marketing hype. It also helps athletes stay safe by warning them about potential risks and banned substances.

This review was published in a respected scientific journal focused on sports nutrition, which means it went through quality checks by other experts. The researchers looked at many different studies to reach their conclusions, which makes the findings more reliable than just one study. However, since this is a review of other people’s research rather than a new study, the quality depends on the studies they reviewed. The review is current and directly relevant to cyclists, which makes it practical and useful.

What the Results Show

The research identified six supplements with strong scientific evidence that they can help cyclists: Caffeine works by boosting energy, focus, and reducing how hard exercise feels. It typically helps within 30-60 minutes of taking it. Creatine helps muscles produce more energy during intense efforts, making cyclists stronger and able to do harder sprints. It takes about a week of daily use to build up in your system.

Sodium bicarbonate (basically baking soda) helps reduce the burning feeling in muscles during hard efforts by neutralizing acid buildup. Beta-alanine works similarly and helps with endurance during medium-hard efforts. Dietary nitrate, found in beet juice and leafy greens, improves blood flow and oxygen delivery to muscles, helping cyclists go faster with less effort. Glycerol helps your body hold onto water, which is useful for staying hydrated during long rides in hot weather.

Each of these supplements has specific timing and dosing that works best. For example, caffeine works best taken 30-60 minutes before riding, while creatine needs to be taken daily for weeks to build up. The review explains the right way to use each one to get the best results.

The review also looked at exogenous ketones, a newer supplement that’s becoming popular among cyclists. These are special molecules that give your body an alternative fuel source. While some cyclists are excited about them, the research is still limited, and scientists aren’t sure yet if they really help cycling performance. The review suggests more studies are needed before cyclists should spend money on these.

The researchers also highlighted important safety concerns. Some supplements might contain banned substances that could cause problems if you compete in organized events. Others might have side effects—for example, beta-alanine can cause a tingling feeling in your skin, and high doses of some supplements might upset your stomach or cause other issues.

This review builds on years of sports nutrition research and confirms what scientists have known for a while: certain supplements genuinely help athletic performance when used correctly. The review updates previous knowledge by including newer research on supplements like exogenous ketones and by providing clear, practical guidance on how cyclists should actually use these products. It also emphasizes that while supplements can help, they work best when combined with good training, proper nutrition, and adequate sleep.

This review only summarizes what other studies found—it doesn’t do its own experiment, so it depends on the quality of those other studies. Some supplements might have more research than others, which could make the evidence stronger for some products than others. The review focuses on cyclists, so the findings might not apply as well to other types of athletes. Also, individual cyclists might respond differently to supplements based on their genetics, training level, and body type. Finally, the supplement industry keeps creating new products, so some very new supplements might not be included in this review.

The Bottom Line

If you’re a competitive cyclist or serious about improving performance, the six supplements with strong evidence (caffeine, creatine, sodium bicarbonate, beta-alanine, dietary nitrate, and glycerol) are worth considering. Start with one at a time so you can see how your body responds. Always buy from trusted brands and check that products are tested for banned substances, especially if you compete in organized events. For casual cyclists just riding for fun and fitness, these supplements are optional—good training and nutrition matter much more. Avoid exogenous ketones for now since the research is still too new to recommend them.

Competitive cyclists, especially those in races or time trials, should pay attention to this research since these supplements can provide a small but meaningful edge. Serious amateur cyclists training hard will also benefit. Casual cyclists riding for fitness and fun don’t need these supplements—they can improve performance just by training smarter and eating better. Athletes in sports with strict anti-doping rules should be extra careful and check supplement labels. If you have health conditions, take medications, or have allergies, talk to a doctor before trying supplements.

Some supplements work quickly: caffeine boosts performance within 30-60 minutes of taking it. Others take longer: creatine needs about a week of daily use before you notice benefits, and dietary nitrate works best after 2-3 hours. Most supplements show their best effects after several weeks of consistent use combined with training. Don’t expect overnight changes—these supplements provide small improvements that add up over time when combined with good training.

Want to Apply This Research?

  • Track supplement use and performance metrics: Record which supplement you took, when you took it, and how you felt during your ride (energy level, power output, recovery time). Rate your performance on a scale of 1-10 and note any side effects. After 4 weeks, review the data to see which supplements actually helped you.
  • Start a supplement protocol: Choose one supplement to try for 4 weeks. Set daily reminders to take it at the right time. Log each dose in the app along with your training. This helps you see if it actually works for your body before trying something else.
  • Create a supplement effectiveness dashboard: Track performance metrics (power, speed, endurance) before starting supplements and compare them after 4-8 weeks of consistent use. Monitor for side effects and cost-benefit. Keep notes on which supplements work best for different types of rides (sprints vs. long endurance rides). Review quarterly to decide which supplements are worth continuing.

This review summarizes scientific research on sports supplements for cyclists but is not medical advice. Individual responses to supplements vary based on genetics, health status, medications, and training level. Before starting any supplement, especially if you have health conditions, take medications, or have allergies, consult with a doctor or registered sports dietitian. If you compete in organized events, check supplement labels and anti-doping regulations, as some products may contain banned substances. Supplements are not required for cycling improvement—proper training, nutrition, and recovery are the foundation. This information is current as of the publication date but supplement research continues to evolve.