A new study from the Journal of the International Society of Sports Nutrition has identified supplements that can help improve cycling performance and recovery. Researchers reviewed existing studies to find which supplements have the strongest evidence for people who ride bikes, whether in spin classes or on the road.
Supplements for performance
The review found ten supplements that support cycling performance by improving how the body uses fuel, increasing energy availability, and delaying fatigue. They include beta-alanine, caffeine, carbohydrates, carnitine, creatine monohydrate, dietary nitrates, electrolytes, exogenous ketones, N-acetylcysteine, and sodium bicarbonate. The research team included Australian Olympic cyclist Sophie Edwards.
Study co-author Andrew Rowland Ph.D. said these supplements influence how muscles produce and use energy, which is important for high-performance athletes.
Supplements for recovery
The same review also looked at supplements that help the body recover from cycling. The researchers found strong evidence that certain supplements support recovery by improving bone health, connective tissue integrity, and reducing inflammation. The list includes calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega-3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc.
Rowland said the relationship between nutrition, training, and performance depends on individualized strategies. Athletes have different goals, from improving recovery to supporting immunity to promoting long-term adaptation. The study was published in May 2026 and is available online.
