In the past few years, I’ve taken some supplements to try and improve cycling performance. This is a short review of the ones I’ve tried and the ones I’ve avoided for various reasons.
- Beetroot Juice – Tests have shown that taken beetroot juice can help increase stamina. The secret is the high level of nitrate in beetroot juice. I took beetroot juice for some races and felt it might have helped me go faster. I can’t say definitively because there are so many factors. However, I’ve more or less stopped taking it because it caused me to frequently suffer from diarrhoea before a race. The cost of this outweighed potential benefits. See: Benefits of Beetroot juice
- Bicarbonate of Soda. Tests show that bicarbonate of soda can significantly increase performance. The bicarbonate of soda acts as a counterbalance to the lactic acid intense activity creates. However, be warned that it can cause stomach problems. I have avoided this supplement because my stomach is sensitive and I fear that it would create more problems than it solves. If you do use it, don’t test on race day! Be careful to take recommended doses. It is suggested the recommended dose is 300mg/kg of their mass if they are male and 250mg/kg if they are female. This should be split into 5 parts, starting 3 hours before running and then each dose being at 30 minutes intervals with the last one 1 hour before the effort. Chris Boardman is said to have used it to good effect for one hour time trials.
- Beta Alanine. This is a non-essential amino acid. It is the only naturally occurring beta-amino acid. This was said to be a key factor in the success of British Olympic team. This publicised success has made it one of most popular supplements for cyclists and athletes. Taken before exercise, it is said to give greater capacity to train hard and aid recovery. It is said to increase endurance and delay muscle fatigue. I have been taking this season, without any obvious side-effects. I have been able to train longer at threshold levels. Whether this is due to Beta Alanine or other factors, I’m not sure. But given the relatively positive research, I’m a big fan of taking it before training and racing. A little on the expensive side. If you take three teaspoons, you also can feel a tingling of the skin – known as a ‘beta alanine’ flush. Beta Alanine at Amazon.co.uk
- Cod Liver Oil / Salmon Oil High in Omega 3, this is said to help with joints and overall health. I take this supplement irregularly, but feel it is important as a vegetarian I’m not exposed to this.
- Vitamin B supplements. Vitamin B12 is important for red blood cell production and releasing energy from food. It is said a well-balanced diet should give enough B vitamins. I’ve never taken it, though some pro-cyclists take as injection as this helps absorption. I might try it, but haven’t been convinced of its necessity.
- Glucosamine Sulphate / MSM – good for helping joints and strengthening knee joints. I have taken off and on, when I feel some discomfort in the knee area. Cycling can be testing on the knees, so it is a good preventative measure. One word of caution is that if you get knee pain, it could well be due to misalignment of cycling position. Therefore, take care to check your position. A supplement can help, but it is better to deal with the fundamental issue. No amount of glucosamine will overcome a bad saddle position or weak leg muscles. (dealing with knee pain) – Glucosamine at Amazon
- Caffeine. The most widely used stimulant in the world. Caffeine is legal (there are now no longer any limits on use). 50% of energy gels and drinks come with caffeine. Caffeine works best for short distance races in giving extra stimulation. It is most effective if you abstain from caffeine use during the rest of the week, when you are not racing. There is some evidence caffeine can expedite dehydration so be careful on hot days. Another very practical issue for athletes is that caffeine is a diuretic. It can make you need the toilet much quicker. This was a real problem for me in a 100 mile time trial on a cold day, when a combination of caffeine and drinking too much water cost much time in ‘unscheduled natural breaks’. I do often take a caffeine gel before a race, but not always. This year, I am using High 5 2:1 with caffeine. I don’t take any caffeine before race, but take on caffeine during the race when drinking.
- Protein supplements. Some swear by protein supplements, such as whey protein as a way to help recovery and build up muscle strength. However, even though I’m vegetarian (no meat or fish) I stopped taking protein supplements, as I preferred to get them from natural sources (eggs, cheese, beans, lentils e.t.c). However, after a race, I often take a recovery drink which includes liquid protein.
- Creatine. Studies have suggested creatine use can increase performance, especially amongst sprint style – anaerobic exercise. It can also lead to weight gain, although this is tied to increased water retention. Creatine came to prominence after 1992 Olympic games, when sprinters such as Linford Christie reported using it. I’ve never tried creatine as it seems more geared towards sprinters / weightlifters.
- Vitamin C. I included this to make it a ‘top 10 list’ I do take Vitamin C. Many recommend it for all round health.
- Siberian Ginseng – nearly forgot. I take this as someone recommended it as a all round stimulant without any side effects. It is said to be an ’adaptogen’ because it heals and energises the whole body without any unpleasant side effects. (at least according to this)
Note on Supplements
I think it’s possible to be a very good cyclist without taking any supplements at all. If you eat a well balanced diet, nature gives enough for very good health. However, some supplements may give you a little edge and increase your performance. However, if supplements cause side effects like upset stomach – it really isn’t worth it.
It is hard to bring up ‘cycling supplements’ to the general public without a few muted chuckles about all the illegal supplements used by pro-cyclists over the years. I don’t want to get into that here. Except, always be careful about the source of supplements, you wouldn’t want to be taking in some tainted Spanish beef….
Supplements I actually take
- Vitamin C
- Glucosamine Sulphate / MSM – irregularly
- Beta Alanine – before training
- Siberian Ginseng. Recommended to me for improving performance
- Cod Liver oil
- Caffeine – in relatively small doses before most races
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