Professional cyclists face unique challenges with injuries and illnesses that can sideline their training. Researchers reviewed all available evidence about how nutrition can help prevent and treat common cycling problems like skin wounds, respiratory infections, stomach issues, and head injuries. The study found that eating enough protein, certain vitamins, and minerals may help cyclists heal faster and stay healthier. While some nutritional strategies have strong evidence, others need more research. The key takeaway is that what cyclists eat matters significantly for both preventing problems and recovering when injuries or illnesses do occur.

The Quick Take

  • What they studied: How different foods, nutrients, and supplements can help elite cyclists prevent injuries and illnesses, and recover faster when problems occur.
  • Who participated: This wasn’t a study with participants. Instead, researchers reviewed hundreds of existing studies about nutrition and cycling health to summarize what we know works best.
  • Key finding: Eating adequate protein (about 1.5-2.0 grams per kilogram of body weight daily) and getting enough vitamin C and zinc may help cyclists heal skin wounds faster. For respiratory infections, proper carbohydrate and protein intake during training appears protective. For stomach problems, certain eating patterns and food combinations show promise.
  • What it means for you: If you’re a competitive cyclist, paying attention to your nutrition isn’t just about performance—it’s also about staying healthy and avoiding missed training days. However, individual needs vary based on your cycling type and training schedule, so working with a sports nutritionist is recommended.

The Research Details

This is a comprehensive review paper endorsed by the Union Cycliste Internationale (the international governing body for cycling). Rather than conducting their own experiment, the researchers carefully examined all the scientific evidence published about nutrition and cycling health. They looked at studies on four main health problems cyclists face: skin injuries, upper respiratory infections (like colds), stomach and digestive issues, and concussions. For each problem, they evaluated which nutritional strategies had the strongest scientific support.

The researchers organized their findings by looking at what nutrients and eating patterns showed the most promise based on existing research. They distinguished between strategies with strong evidence, moderate evidence, and those needing more research. This approach is valuable because it brings together knowledge from many different studies to give a complete picture of what works.

Review papers like this are important because individual studies can sometimes give conflicting results or only look at small groups of people. By examining all available evidence together, researchers can identify patterns and give more reliable recommendations. For cyclists and their coaches, this provides a scientific foundation for making nutrition decisions rather than relying on guesswork or marketing claims.

This review was endorsed by the official international cycling organization, which adds credibility. However, the researchers note that for many cycling-specific health problems, direct evidence is limited—much of what we know comes from studies on non-cyclists or from laboratory research. The review is thorough in distinguishing between strong evidence and preliminary findings, which helps readers understand confidence levels. Some recommendations are based on animal studies or indirect markers rather than direct proof in human cyclists.

What the Results Show

For skin injuries and wounds: Eating enough protein (1.5-2.0 grams per kilogram of body weight daily) combined with adequate vitamin C and zinc appears to support faster healing. However, this hasn’t been directly tested in cyclists yet—the evidence comes from general wound-healing research.

For upper respiratory infections (colds and similar illnesses): Getting appropriate carbohydrates and protein to match your training load seems protective. Maintaining good vitamin D levels also appears important. Some evidence suggests probiotics and polyphenol-rich foods (like berries and tea) may help, though the evidence is mixed. Other supplements like omega-3 fats and vitamin C show some promise but aren’t conclusive.

For stomach and digestive problems: Several strategies show promise. Temporarily following a low-FODMAP diet (avoiding certain hard-to-digest carbohydrates) can reduce symptoms. ‘Gut training’—gradually adapting your digestive system to handle more food during exercise—helps. Using mixed carbohydrate sources (glucose and fructose together) in sports drinks and gels works better than single sources. Probiotics and special carbohydrate gels have unclear evidence so far.

For concussions and head injuries: Long-chain omega-3 fats and creatine monohydrate may reduce injury severity, but most evidence comes from animal studies or indirect markers in humans rather than direct proof in cyclists.

The review emphasizes that preventing infections through good hygiene and food safety is just as important as supplements. Avoiding contaminated food and water prevents many stomach problems before they start. The researchers also note that nutritional needs vary significantly based on cycling discipline (road racing, track, mountain biking, BMX, etc.), training intensity, competition schedule, and environmental conditions like heat or altitude.

This review builds on existing sports nutrition knowledge but applies it specifically to elite cycling. It confirms that general sports nutrition principles (adequate protein, carbohydrate timing, micronutrient status) matter for cyclists. However, it also highlights that cycling-specific research is limited for many conditions. The review suggests that while general sports nutrition guidelines apply, cyclists would benefit from more targeted research on their specific health challenges.

The biggest limitation is that much of the evidence comes from non-cyclists or laboratory studies rather than direct research on professional cyclists. For skin injuries and concussions especially, direct evidence in cyclists is lacking. Some recommendations are based on mixed or preliminary evidence. The review also notes that individual responses to nutritional interventions vary widely, so what works for one cyclist may not work for another. Additionally, some promising supplements need more rigorous testing before firm recommendations can be made.

The Bottom Line

Strong evidence: Ensure adequate protein intake (1.5-2.0 g/kg body weight daily) and maintain good vitamin D status. Moderate evidence: Match carbohydrate and protein intake to training loads, consider probiotics and polyphenol-rich foods for infection prevention, use mixed-carbohydrate sports nutrition products for gut comfort. Preliminary evidence: Omega-3 fats and creatine for head injury prevention need more research. All cyclists should prioritize food safety and personal hygiene.

Elite and professional cyclists should definitely pay attention to these findings. Serious amateur cyclists training at high levels would also benefit. Coaches and sports medicine professionals working with cyclists should use this as a reference. However, casual recreational cyclists may not need to implement all these strategies—basic good nutrition is usually sufficient. Anyone with specific health conditions should consult their doctor before making major dietary changes.

Improvements in skin healing may take 1-2 weeks with proper nutrition. Infection prevention through better nutrition typically takes 2-4 weeks to show effects. Gut adaptation through training can take 4-8 weeks. Head injury prevention strategies would need to be maintained long-term as a preventive measure.

Want to Apply This Research?

  • Track daily protein intake (target: 1.5-2.0 g per kg of body weight) and log any illness or injury symptoms. Also monitor vitamin D status through seasonal tracking and supplement use.
  • Set a daily protein target based on body weight and log meals to ensure you hit it. Add a reminder to take vitamin D supplements, especially during winter months. If experiencing stomach issues during training, use the app to experiment with different carbohydrate combinations and track which ones feel best.
  • Create a monthly health log tracking illness days, injury recovery time, and digestive comfort during training. Compare months when nutrition is optimized versus when it isn’t. This personal data helps identify which nutritional strategies work best for your individual body.

This review summarizes scientific evidence about nutrition and cycling health but is not a substitute for personalized medical or nutritional advice. Elite cyclists should work with qualified sports medicine doctors and registered dietitian nutritionists who specialize in sports nutrition to develop individualized nutrition plans. Nutritional needs vary based on individual factors, training load, and health status. Before starting any new supplement regimen, consult with a healthcare provider, especially if you have existing health conditions or take medications. This information is current as of the publication date but nutrition science continues to evolve.