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Sports supplements play a very important role in the diet of cyclists, considering that they are valuable tools to improve performance, maintain energy levels, optimize muscle recovery and, ultimately, make a difference in a competition. However, their use must be strategic and personalized, according to the individual needs of each cyclist and taking into account the nutritional plan -here you can learn more about the basic cyclist’s diet-. Below, we answer what supplements cyclists take and when they should be incorporated into the diet. Pay attention!
Cycling supplements: What are they?
Dietary supplements for cyclists are products designed to supplement the diet of athletes, never to replace it. They are intended to improve physical performance, as well as recovery and overall health. Sports supplements are very varied, they can be composed of nutrients such as proteins, carbohydrates, fats, vitamins, minerals, amino acids and other specific substances that meet the objective of improving physical performance. In addition, the form of presentation of food supplements for cyclists is very varied, being able to find them in the form of powders, capsules, gels, drinks or tablets. It is important to emphasize that these supplements are for professional cyclists who are preparing for or will participate in competitions of high physical demand; otherwise, the most common thing is that the diet is enough -as long as it is healthy and balanced-.
What supplements do cyclists take?
The use of sports supplements varies depending on the energy needs of each athlete. Cycling is a sport that requires great endurance, as well as muscular strength and efficient recovery. It is for this reason that sports supplements can be a very useful tool to address specific needs such as energy replenishment, strength enhancement and muscle recovery. These are the top supplements for professional cyclists and also for beginners.
Carbohydrate Supplements for Cyclists
Carbohydrates are the main source of energy for cyclists. They have the advantage that they are broken down into their simplest form, glucose, which is essential for the production of the ATP molecule – the primary energy carrier molecule for all forms of life. Therefore, carbohydrates provide energy during exercise, delay the onset of fatigue by replenishing muscle glycogen and aid in muscle repair.
Protein supplements for cyclists
Proteins are especially indicated for professional cyclists working at high intensity or in long races. In these cases, damage or loss of muscle mass can occur, so an extra dose of protein helps to repair, rebuild and preserve such damage. Generally, the amount per serving is 20 to 25 grams.
Electrolyte Supplements for Cyclists
Electrolyte drinks serve to repair the loss of electrolytes lost by cyclists when sweating (they are recommended in all cases during training). These supplements in liquid form contain sodium, potassium and magnesium, essential to avoid dehydration, but also to prevent muscle cramps and fatigue.
Other supplements for cycling
Such as vitamins and antioxidants, Omega-3 fatty acids, Beta-alanine, BCCAs and glutamine, caffeine, collagen, creatine… These complement the function of the other nutrients and are often present in traditional supplements in smaller quantities.
When to take supplements for cyclists
As we indicated at the beginning, supplements for beginner and professional cyclists have many advantages, such as providing energy, promoting muscle recovery, improving endurance and delaying fatigue, maintaining nutrient balance, promoting muscle development and even providing healthy fats for long-term energy -such as nuts-. The use of one type of supplement or another depends, therefore, on what it provides and when we need it. These are highly recommended before starting workouts, especially if you practice indoor cycling with a roller for bicycles. Keep in mind that when cycling at home, the intensity of the exercise is higher. Roughly speaking, one hour of rolling is equivalent to two hours of cycling outdoors, so supplements in this case will come in handy to keep up the pace.
Supplements can be taken before, during and after training. In the latter case, the most advisable are proteins, specifically in the first two hours (during the anabolic window), which is when the muscles are most receptive to protein synthesis. They can also be taken before bedtime, so that the muscles have a constant flow of amino acids during the night to promote muscle repair and growth at rest. In the rest of the cases, everything depends on the cyclists’ demands. When it comes to amateur and professional cyclists who ride long races (over three hours), the Royal Spanish Cycling Federation proposes a supplementation based on hydration and energy replenishment based on the following:
- 3 to 4 hours before the race: 1-2 capsules of mineral salts and 500 ml of water.
- First hour of race: 1-2 capsules of mineral salts and 500 ml of water.
- Second hour of race: 30 grams of carbohydrates, 500 ml of water with mineral salts solution, energy bar and 150-200 ml of water.
- Third hour of race: 60 grams of carbohydrates and 500 ml of water with mineral salts solution.
- Fourth hour race and onwards: 90 grams of carbohydrates, 500 ml of water with mineral salts solution, energy bar, 150-200 ml of water and oral gel.
- First 40-45 minutes after exercise: 60-70 grams of carbohydrates, 15-20 grams of protein and powder solutions focused on recovery.
