Whether it's a multi-hour training ride, a long weekend gran fondo, or repeated intervals on steep climbs, cyclists often spend extended periods producing steady power. Sustaining that effort requires a steady supply of energy, strong muscular endurance, and effective hydration.
Over the course of longer rides, glycogen stores gradually decline and electrolyte losses accumulate through sweat, which can make maintaining consistent performance more challenging. As a result, many cyclists take a strategic approach to fueling before and during training.
Alongside a well-planned nutrition strategy, certain supplements may help support energy availability, endurance, and hydration during demanding rides.
Key Takeaways
- Cycling places significant demands on the body's energy systems, hydration status, and muscular endurance, particularly during long rides.
- Several supplements are commonly used in cycling, including creatine, beta-alanine, ketones, sodium bicarbonate, caffeine, and electrolytes.
- Different supplements may be used depending on factors such as ride duration, training intensity, and performance goals.
- Supplements are most effective when used alongside a well-structured training plan and overall nutrition strategy.
- Consider experimenting with supplements during training before incorporating them into race-day routines.
The Top Supplements for Cyclists
The following supplements are commonly used by cyclists looking to support performance, endurance, and recovery as part of a broader fueling strategy.
#1: Creatine
Creatine is a naturally occurring compound stored in muscle cells that helps supply quick energy during short, high-intensity efforts. It's one of the most well-researched sports supplements and is most commonly available as creatine monohydrate.
In the body, creatine combines with phosphate to form phosphocreatine, which helps regenerate ATP—the primary energy molecule used by muscles during explosive efforts like sprinting or heavy lifting. Research suggests creatine supplementation can support increases in strength, power, and muscle mass when combined with resistance training.
For cyclists, creatine is most often associated with sprint performance and power development. It's commonly used by track cyclists or riders who perform repeated high-intensity efforts. It may also support strength training adaptations that translate to improved power on the bike.
One consideration is that creatine can lead to small increases in body weight due to additional water stored in muscle tissue. For cyclists focused on climbing or weight-sensitive performance, this may offset some of the potential gains in sprint power.
#2: Beta-Alanine
Beta-alanine is an amino acid that's sometimes used to support performance during high-intensity exercise.
In the body, beta-alanine helps increase levels of a compound called carnosine in muscle tissue. Carnosine acts as a buffer against the buildup of hydrogen ions that occurs during intense exercise. As hydrogen ions accumulate, muscles become more acidic, contributing to the familiar burning sensation and fatigue that develop during hard efforts.
By helping buffer this acid buildup, higher muscle carnosine levels may delay fatigue and allow athletes to sustain high-intensity efforts for longer.
Research suggests these benefits are modest but potentially meaningful. A systematic review of 40 studies involving 1,451 participants found that beta-alanine supplementation improved performance by about 0.2 to 3 percent in activities lasting roughly 30 seconds to 10 minutes.
#3: Ketones
Ketones are an alternative fuel source the body produces when carbohydrate availability is low, such as during fasting or prolonged exercise. In these situations, the liver converts fatty acids into ketones, which can be used by muscles and the brain for energy.
Ketone supplements allow athletes to raise blood ketone levels without relying solely on the body's internal production. A few types exist, including ketone salts, ketone esters, and ketone diols.
Ketone-IQ uses a ketone diol called R-1,3-butanediol (BDO), which acts as a precursor to ketones rather than delivering them directly. After consumption, the liver metabolizes BDO into beta-hydroxybutyrate (BHB), one of the body's primary circulating ketone bodies.
Research conducted in collaboration with U.S. military research programs has evaluated different ketone formulations during physically and cognitively demanding tasks. While these studies did not directly evaluate BDO, they provided important insight into how ketone delivery methods influence circulating ketone levels over time.
One key takeaway was the limitation of ketone esters, which tend to produce a rapid spike in blood ketones that is difficult to sustain beyond a few hours. These findings helped inform the development of Ketone-IQ using BDO. BDO has been shown to produce a more gradual rise in circulating ketone levels that may remain elevated for a longer duration.
Even better? BDO is more palatable, less expensive, and less likely to produce gastrointestinal side effects!
Ketone supplements can be used alongside carbohydrates rather than replacing them. By increasing circulating ketone levels, they may provide an additional fuel source alongside carbohydrates and fat, helping support energy availability during prolonged training sessions or endurance events.
#4: Sodium Bicarbonate
Sodium bicarbonate (better known as baking soda) is one of the oldest supplements used to support performance during short, high-intensity efforts. It works by increasing the blood's alkalinity, which helps buffer the rise in acidity that occurs during intense exercise. By slowing this buildup, sodium bicarbonate may help delay fatigue.
Research suggests it can improve performance by roughly 2-3 percent in events lasting about 45 seconds to 8 minutes.
Bicarbonate may produce significant gains in acute performance, but these benefits can come with unpleasant side effects, such as gas, bloating, stomach pain, or diarrhea. These issues may offset any potential advantage on race day.
Athletes typically experiment with different dosing strategies during training to determine whether bicarbonate is well-tolerated before using it in competition.
#5: Caffeine
Caffeine is one of the most widely studied and commonly used performance supplements in endurance sports.
As a stimulant, caffeine works primarily by blocking adenosine receptors in the brain. This action can reduce the perception of fatigue and increase alertness during exercise, which may help athletes maintain effort during demanding training sessions or competitions.
According to the 2021 position stand from the International Society of Sports Nutrition (ISSN), moderate caffeine intake may improve endurance performance by about 2-4 percent when taken before exercise. It may also offer potential benefits for sprint and power-based efforts.
However, individual responses to caffeine can vary. Some athletes experience noticeable performance benefits with moderate intake, while others may be more sensitive to its stimulating effects.
#6: Electrolytes
Electrolytes are minerals that carry an electrical charge and play an essential role in hydration, nerve signaling, and muscle function. Key electrolytes include sodium, potassium, magnesium, and calcium, all of which help regulate fluid balance and support normal muscle contractions.
During long rides, cyclists lose electrolytes through sweat, especially sodium, which is the primary electrolyte lost during exercise. If these losses aren't replaced, it can contribute to dehydration, fatigue, and reduced performance during prolonged exercise. And research suggests that even mild dehydration can decrease your exercise endurance by 10 percent.
Electrolytes attract and hold water. For this reason, many cyclists consume electrolyte drinks, tablets, or powders during extended training sessions and races. Replenishing electrolytes alongside fluids can help support hydration and normal muscle function, particularly during rides lasting more than an hour or in hot conditions.
FAQs
What supplements do cyclists commonly use?
Cyclists commonly use supplements that support energy production and endurance. Some of the most widely used options include electrolytes, caffeine, creatine, beta-alanine, sodium bicarbonate, and ketones. Each plays a different role in supporting performance depending on the type of riding and training intensity.
Do cyclists really need supplements?
Supplements are not strictly necessary for performance, but they can support specific aspects of training and recovery. Many cyclists rely primarily on balanced nutrition and proper fueling during rides, while using supplements strategically to support endurance or high-intensity efforts.
Are ketones a stimulant like caffeine?
No. Ketones provide metabolic energy, not stimulant energy. While caffeine works by stimulating the nervous system and reducing perceived fatigue, ketones act as a fuel source that the body can use for energy during prolonged activity.
Can cyclists take caffeine and ketones together?
Some cyclists use both as part of their fueling strategy. Caffeine is a stimulant that increases alertness and energy production, while ketones serve as an alternative fuel source that can be used directly by the mitochondria for energy. Individual responses can vary, so athletes often experiment with different combinations during training before using them during competition.
Do you have to follow a ketogenic diet to use ketone supplements?
No. Ketone supplements can be used regardless of whether someone follows a ketogenic diet. Ketone supplements can raise blood ketone levels even when carbohydrates are still part of the diet. Many endurance athletes continue to consume carbohydrates for fueling while using ketones as an additional energy source.
How are ketone diols different from ketone esters or ketone salts?
Ketone salts combine ketones with minerals, such as sodium or potassium, while ketone esters deliver ketones directly in a chemically bonded form.
Ketone diols, such as R-1,3-butanediol, work slightly differently. Instead of delivering ketones directly, they act as a precursor that the liver converts into ketones after consumption. This process can produce a more moderate and sustained rise in blood ketone levels, whereas the other forms may create a faster spike that declines more quickly.
There are also practical differences between these forms. Ketone esters are known for their strong, often unpleasant taste and can be expensive to produce. Some users also report gastrointestinal discomfort with certain ketone products, particularly at higher doses. Ketone salts, while generally more palatable, may require relatively large amounts of minerals to deliver meaningful ketone levels, which may not be ideal for everyone.
Ketone diol formulations are often more palatable and cost-effective, and may be better tolerated by some individuals, though responses can vary.
How do you avoid accidentally doping when taking supplements?
Supplements are one of the most common sources of inadvertent doping. Athletes who compete should always verify that any product they use complies with anti-doping regulations. Organizations such as the World Anti-Doping Agency (WADA) maintain lists of prohibited substances.
All ingredients in Ketone-IQ are permitted under World Anti-Doping Agency (WADA) regulations. Ketone-IQ is also NSF Contents Certified, NSF Certified for Sport®, and listed in the NSF catalog for Certified for Sport®—making it the only ketone supplement to hold both certifications. Every batch also undergoes third-party testing to help verify ingredient quality and compliance.
Choosing the Right Supplements for Your Training
Cycling performance is influenced by many factors, including training, nutrition, hydration, and recovery. While supplements can offer additional support, they work best when combined with a well-structured training plan and a strong nutritional foundation.
One helpful tip: try any new supplement during training rides first so you can see how your body responds before using it on race day.
When used thoughtfully, supplements can complement your overall fueling strategy and help support steady performance during long days in the saddle.
Learn More
- Fueling the Future: How Ketone Supplements Are Redefining Sports Nutrition
- Picking the Best Ketone Supplement
- The Short- and Long-Term Benefits of Ketones: From Nutritional Ketosis to Exogenous Ketones
