There are thousands of supplements available, each with specific benefits. New research published in the Journal of the International Society of Sports Nutrition found that certain supplements are especially effective for cycling performance and recovery.
Supplements for cycling performance
Spin classes require intense effort and endurance. Researchers, including Australian Olympic cyclist Sophie Edwards, reviewed existing studies on supplements, performance, and recovery. They identified the following supplements with strong evidence for cycling performance: beta-alanine, caffeine, carbohydrates, carnitine, creatine monohydrate, dietary nitrates, electrolytes, exogenous ketones, N-acetylcysteine, and sodium bicarbonate.
Study co-author Andrew Rowland, Ph.D., explained that these supplements improve fuel use, enhance energy availability, and delay fatigue. “They influence how muscles produce and use energy, which is important for high-performance athletes,” he said.
Supplements for recovery
For recovery, the researchers analyzed supplements that support bone health, connective integrity, and inflammation. They identified calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega-3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc.
Rowland noted that nutrition, training, and performance optimization depend on individualized supplement strategies. “There is a need to personalize supplement strategies based on individual factors,” he said.
The body is a complex system. Addressing health or recovery issues with a tailored supplement routine can have a positive ripple effect on overall health.
The takeaway
There is no shortage of supplements to choose from. The review offers a starting point for cyclists, whether they are new to spinning or have been riding for years. From creatine for performance to collagen for recovery, the right supplement routine can support fitness goals.
