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The best supplements for cyclists
Cycling is a sport where a A large amount of sports supplementation due to the great physical demands of this modality.
However, and on many occasions this supplementation is done in an unfantly efficient way, using supplements that are not necessary because With good food they would be avoidable and above all because a lot of supplementation lacks scientific support that supports its usefulness and therefore becomes a loss of money by the consumer.
On the other hand, you also have to take into account what is the cycling modality that is practiced (Road, Mountain Bike, Gravel, etc.) and what is the objective of supplementation: Optimize training, help recovery or improve competition performance.
Thus, this article recommends the suitable supplements for cyclists, safe, effective and legal, with a small guide for use, to compete, train and recover.
What types of supplements are the best for cycling training?
Within the large number of supplements that can be used as support for cycling training, there will be some of them that can be used almost daily such as carbohydrate supplements (bars, gels, isotonic drink) and others that will be used to Some specific quality training such as caffeine, pre workout or nitrates, which will also be of interest to competition.
So and entering into detail, the 6 recommended supplements for cycling training are
1. Carbohydrates
Fundamental for long -term or high intensity training. The recommended use patterns are 30-60-90 grams of carbohydrates per hour for low intensity training - moderate intensity - high intensity respectively and as long as the cyclist is able to tolerate those amounts.
To meet those carbohydrates needs, both energy bars, such as energy gels or isotonic energy drinks can be used, which will also help cyclist hydration.
The choice of one product or another will depend on the preferences of the cyclist and the climatic conditions, being in winter the use of gels and bars and in summer energy drinks to avoid dehydrations.
2. Mineral salts
For Avoid muscle cramps and problems associated with dehydration, the use of mineral salts is recommended, especially sodium, potassium and magnesium. This can be done in three different ways: With salts capsules, with isotonic drink (which also contains carbohydrates) or with drinks enriched with mineral salts such as hydrazero.
If you seek to optimize your performance in cycling, visit our section of mineral salts, where you will find key options to maintain the balance of your body and improve your resistance in each pedal.
3. Protein
The cyclist for favor your recovery, like any athlete, must consume protein on a regular basis, but you should know How much protein our body needs. Therefore it is advisable to use Whey Protein at breakfasts or before bedtime.
Sometimes where the immune system can be affected, such as winter times, competitive periods or high training periods, it is recommended to intake Probiotics and/or products that enhance the immune system.
Thus, a product that can perform the double function of stimulating the immune system and providing protein can be the K Weeks Immune.
4. BCAAS
Ramified chain amino acids, also known as BCAA can be very useful for fasting training or in the absence of carbohydrates, with the aim of avoiding protein catabolism and delaying central fatigue.
5. Beta Alanina
To optimize the anaerobic metabolism of the cyclist (sprints, starts, etc.), Beta Alanine helps buffer the lactic acid produced by the cyclist, and therefore allow greater use of this energy pathway.
To do this, you must be ingested continuously For a period of 8-12 weeks with a dose of 0.05 gr / kg weight per day. If it produces itching, this dose can be divided into 3-4 daily shots.
6. Creatine
This excellent supplement is also recommended for cyclists, as we develop in another article on When to take creatine.
The recommended doses would be 3-5 mg /kg weight per day.
On the other hand, in case of deficit and under medical supervision or a specialist, there are two supplements that are very important for the cyclist and that it is quite frequent that a deficiency in cyclists appears, these supplements would be the iron and the Vitamin d.
Sports supplements for cyclists before competition
Within this section, a series of Useful, effective and safe supplements to use before the competition, either before intense or important training.
Pre workout
Help a Improve performance and optimize training session depending on its components. All information related to this product is completely detailed in this Guide to know when to take pre-onnial.
Nitrates
Its main function is that of Act as a vasodilator allowing a greater contribution of oxygen to the muscle and improving the cyclist's effort economy.
To be effective they must be consumed For a period of 5-7 days with doses of 400-800 mg of nitrates, around 90-120 ’before training or competition.
Cyclist supplements during the competition
In this case, the supplements that the cyclist itself uses during the test is addressed, some of them already appointed previously. Without a doubt, the most important and the ones that will have the greatest incidence in the performance are the Carbohydrates and the Liquid intake.
For carbohydrate intake in competition, recommendations range from 60-90 grams of carbohydrates at the time, up to 120 gr / hour in cyclists with a well -trained digestive system and high tolerance.
High gels in carbohydrates like High Energy Gel or drinks with a high carbohydrate content Sub 9 - Race Day They will facilitate the consumption of high amounts of carbohydrates, especially when it is difficult to let go of the handlebars (Mountain Bike) to be frequently eating and drinking.
The other star supplement for competition (or intense / important training) is caffeine. The recommended doses and according to individual tolerance van From 3 to 5 mg of caffeine per kg of weight, being recommended to always start with low doses.
The caffeine obtains its blood peak at 30-45 minutes of its intake and last another 45 minutes, being this key information to define the timing for the use of caffeine or when to take a re-Two again.
Caffeine can be found in capsules or in some gels / gombolas that contain carbohydrates or even in pre workouts.
Supplements to improve recovery in cyclists after competition or training
Finally and to favor recovery after training or in competitions that last several days, cyclists must pay attention to the Liquid recovery (150-200% of the lost weight) and carbohydrate recovery.
As a recovery, it is quite recommended "Recovery Drink"That they provide carbohydrates and proteins, in addition to being an easy preparation and transport product, to take them quickly after training / competition, when the intake of a meal is not viable.
The supplementation with antioxidants It can also be recommended in competitive periods, although preferable to look for it through natural foods such as red fruits, fruits and vegetables.
Thus, this article shows a wide summary of the best cyclists supplements, where each athlete based on the modality that he practices and the training he performs can choose with each other with the guarantee that are effective, safe and effective.
