You're 80km into a century ride. Your legs are screaming. Your energy is fading. You've got 20km left and you're questioning every life decision that led you to this moment.

Or maybe you're a mountain biker tackling technical trails for hours. Or a triathlete juggling swim-bike-run training six days a week. Whatever your cycling discipline, you've probably wondered: should I be taking supplements?

Let's cut through the marketing hype and look at what actually matters.

The Reality of Cycling Demands

Cycling isn't just "riding a bike." It's one of the most demanding endurance sports you can do:

Road Cycling:

Long rides (3-6 hours), sustained power output, minimal breaks. You're burning 600-900 calories per hour whilst trying to maintain pace, navigate traffic, and not bonk 50km from home.

Mountain Biking:

Explosive power for climbs, technical skill for descents, constant core engagement. It's endurance meets strength training meets trying not to crash into a tree.

Triathlon:

The cycling leg comes after swimming and before running. You need to conserve energy whilst maintaining speed, all while your body is already fatigued. It's strategic suffering.

Amateur vs Competitive: Different Needs?

Here's the truth: your body doesn't care if you're racing or riding for fun. The physiological demands are similar. The difference is intensity and frequency.

Amateur Cyclists (2-4 rides per week):

• Weekend warriors doing 50-100km rides
• Commuters adding evening training rides
• Mountain bikers hitting trails on weekends
• Recovery time between rides: usually adequate
• Main challenge: balancing cycling with work, family, life

Competitive Cyclists (5-7 rides per week):

• Structured training plans with intervals, tempo rides, long endurance sessions
• Racing on weekends, training during the week
• Higher weekly mileage (300-500km+)
• Recovery time: minimal, often riding tired
• Main challenge: maintaining performance whilst managing fatigue

Both groups face similar issues: energy depletion during long rides, muscle fatigue, recovery between sessions, and the dreaded "bonk" when glycogen stores run empty.

Should Cyclists Supplement?

The honest answer: it depends.

Supplements aren't magic. They won't turn you into Tadej Pogačar. But research suggests certain supplements may support performance and recovery when used appropriately.

Let's look at what actually has evidence behind it.

What Research Says About Cycling Supplements

1. Carbohydrates During Rides

The Science: Your body stores approximately 90-120 minutes of glycogen. After that, performance drops dramatically (the "bonk"). Research consistently shows that consuming carbohydrates during rides longer than 90 minutes helps maintain power output and delays fatigue.

What This Means: For rides over 90 minutes, you need fuel. Gels, bars, drinks - whatever works for your stomach. This isn't optional; it's essential.

Example: Products like Carbo Extreme provide pure, rapidly absorbed carbohydrates without the stomach upset that solid food can cause during intense efforts.

2. Electrolytes & Hydration

The Science: You lose significant sodium, potassium, and magnesium through sweat. Even 2% dehydration can decrease performance by 10-20%. Electrolyte replacement helps maintain fluid balance and muscle function.

What This Means: Plain water isn't enough for rides over an hour, especially in warm weather. You need to replace what you're losing.

Example: Hydrate Pro combines electrolytes with carbohydrates and B-vitamins for complete hydration support during training and racing.

3. Protein for Recovery

The Science: Cycling creates muscle damage, particularly during hard efforts and long rides. Research suggests endurance athletes need approximately 1.6-2.0g of protein per kg of body weight daily for optimal recovery. Most cyclists don't consume enough protein, which may compromise recovery between sessions.

What This Means: If you're training multiple times per week, protein intake matters. It's not just for bodybuilders.

Example: Whey Protein (like MG Complete Life or Meow Squad Nutrition options) provides 23g of rapidly absorbed protein per serving, making it easier to hit daily targets without eating six chicken breasts.

4. Creatine for Power Output

The Science: Creatine is the most researched sports supplement, with over 1,000 studies. Whilst it's often associated with strength training, research suggests it may also benefit cyclists by supporting repeated high-intensity efforts (sprints, climbs, attacks) and potentially aiding recovery.

What This Means: If your cycling involves intervals, climbs, or racing (where repeated hard efforts matter), creatine might be worth considering.

Example: Creatine Monohydrate (5g daily) is the most studied form, with research supporting its effectiveness for repeated sprint performance.

5. Magnesium for Recovery & Sleep

The Science: You lose 15-40mg of magnesium per litre of sweat. Magnesium is essential for muscle relaxation, sleep quality, and recovery. Many athletes are deficient without realising it.

What This Means: If you're training hard but sleeping poorly, or experiencing muscle tightness and cramps, magnesium deficiency might be a factor.

Example: Magnesium supplements (particularly bisglycinate or malate forms) taken before bed may support sleep quality and muscle recovery.

6. Caffeine for Performance

The Science: Caffeine is one of the few supplements with strong evidence for endurance performance. Research suggests 3-6mg per kg of body weight (taken 30-60 minutes before exercise) may improve time trial performance, reduce perceived effort, and delay fatigue.

What This Means: For races or hard training sessions, caffeine might give you a legitimate edge. But it's not magic, and timing matters.

Example: Pre-workout supplements (like Brave Blast) typically contain caffeine alongside other ingredients to support energy and focus before intense training.

What About Other Supplements?

You'll see countless other supplements marketed to cyclists: BCAAs, beta-alanine, beetroot juice, omega-3s, vitamin D, and more. Some have research support, others don't. Here's the quick version:

Worth Considering:

• Vitamin D: Many people are deficient, especially in winter. Supports immune function and bone health.
• Omega-3: May support cardiovascular health and reduce inflammation. Particularly relevant for high-volume training.
• Beta-alanine: Some research suggests it may help with high-intensity efforts lasting 1-4 minutes (think hard climbs).
• Beetroot juice/nitrates: Mixed evidence, but some studies show potential benefits for endurance performance.

Probably Not Worth It:

• BCAAs: If you're consuming adequate protein, BCAAs offer little additional benefit.
• Glutamine: Limited evidence for performance benefits in healthy athletes.
• Most "fat burners": Save your money. They don't work as advertised.

The Hierarchy: What Matters Most

Before you spend money on supplements, get these fundamentals right:

Practical Supplement Strategy for Cyclists

If you've got your training, nutrition, and recovery sorted and want to explore supplements, here's a sensible approach:

For All Cyclists (Amateur & Competitive):

• During rides 90+ minutes: Carbohydrates + electrolytes (e.g., Carbo Extreme mixed with Hydrate Pro)
• Post-ride: Protein within 30-60 minutes (e.g., Whey Protein shake)
• Daily: Consider vitamin D (especially in winter) and omega-3

For Competitive Cyclists (High Training Volume):

• Add: Creatine (5g daily) for power output during intervals and climbs
• Add: Magnesium before bed for recovery and sleep quality
• Consider: Pre-workout with caffeine before hard sessions or races (e.g., Brave Blast)
• Consider: EAA + Electrolytes during particularly long or intense training blocks

The Bottom Line

Should cyclists supplement? Maybe.

If you're riding regularly, training with purpose, and want to support your performance and recovery, certain supplements have research backing their use. But they're not essential, and they're definitely not magic.

The supplements with the strongest evidence for cyclists are:

• Carbohydrates during long rides (essential, not optional)
• Electrolytes for hydration (especially in warm weather)
• Protein for recovery (if you struggle to hit targets through food)
• Caffeine for performance (when used strategically)
• Creatine for power output (particularly for competitive cyclists)
• Magnesium for recovery and sleep (if deficient)

Everything else is either less well-supported by research or offers marginal benefits at best.

Now get out there and ride. The roads (or trails) are waiting.