Cycling is an intense physical sport that demands endurance and strength. Supplements may help optimize performance while speeding recovery time.
Branch Chain Amino Acids (BCAAs) help increase muscle protein synthesis while reducing exercise-induced muscle damage and delayed-onset muscle soreness (DOMS). Furthermore, glutamine promotes immunity.
Nitric oxide boosters like beet juice extract promote vasodilation and increase endurance.
Your body produces beta-alanine during high intensity workouts to increase endurance and allow you to go harder in the gym or on your bike. Although this non-essential amino acid can be found throughout your diet and body, CarnoSyn provides time-release doses so that your muscles have access to it throughout your entire workout and not just at its beginning.
Carnosine is an anti-fatigue compound that works by buffering lactic acid production and decreasing muscle pH levels, both of which contribute to fatigue during exercise. As cyclists can appreciate, this can be of immense value – studies have proven this as being effective at increasing training capacity while decreasing neuromuscular fatigue when participating in high intensity interval training programs.
Researchers recently conducted a clinical study published in Nutrients that investigated whether beta-alanine could improve World Tour cycling athletes during time trials. Their results demonstrated that 20 grams of sustained-release beta-alanine significantly enhanced sprint and power output; this could prove life changing for cycling communities where medal rankings vary by only fractions of percents.
Though beta-alanine improved four-minute power increases during research trials, only one dose was administered. Still, the findings provide convincing proof of short-term power increases using supplementation; something cyclists strive for. Furthermore, the research revealed increased 1RM strength among trained athletes – so you will be able to lift heavier loads during your workouts with its aid.
Cycling requires consuming an abundance of carbohydrates for energy maintenance and muscle building purposes. They should also aim to consume between 55%-60% of their total calorie intake from carbohydrates.
Carbohydrates provide energy to the body quickly, with muscles breaking them down more readily than fat. Carbs can be classified either high glycemic or low glycemic depending on how quickly they’re digested by your system – high glycemic carbs like dextrose and maltodextrin are best consumed immediately prior to, during, and post workout in order to maximise energy levels; low-glycemic foods like whole foods are best consumed throughout the day for optimal energy levels.
Beta-alanine is a non-essential amino acid that serves to soothe muscle acidity. It acts as the precursor for carnosine production, which aids fatigue-preventing exercises by helping riders ride harder for longer. Professional riders typically consume beta-alanine approximately 90 minutes prior to races or high intensity sessions and often also utilize sodium bicarbonate before these events.
Sodium bicarbonate is an acid neutraliser used to decrease metabolic acidosis during intense exertion by breaking down lactic acid production during physical exertion. As such, sodium bicarbonate plays an essential role in preparation of elite athletes ahead of time trials or races.
Complex carbohydrates (also referred to as “clean carbs”) are generally superior for fueling performance than simple sugars due to their slow digestion rate and non-spike of blood insulin, thus avoiding sudden energy dips that lead to fatigue and subsequent dips.
As athletes sweat during exercise, their bodies lose electrolytes that must be replenished in order to remain hydrated and prevent cramps from taking hold. Athletes should ensure adequate intake of these minerals through sports drinks or electrolyte tablets during workouts but these products should only be consumed in moderation as excessive consumption could cause gastrointestinal issues and lead to cramps themselves. Sodium loss during physical exertion is particularly crucial, while magnesium and potassium also have important functions despite not losing as much. Sodium needs are most crucial during intense exertions while cramps result from losing this mineral; magnesium and potassium are lost more rapidly compared with sodium; magnesium and potassium don’t seem as essential in terms of contributing cramps from sweat. magnesium and potassium don’t lost as readily compared with sodium; magnesium and potassium don’t as quickly. For this reason most athletes use sports drinks or tablets containing these essential elements; however excessive consumption could result in digestive issues caused by high calorie consumption as these products contain too many calories; most athletes consume sports drinks or electrolyte tablets prior to their workout, though these may contain excessively high-calorie consumption may lead to digestive distress due to excessive consumption during their workout as these contain high calories while in excess.
Drinking water alone may suffice for shorter, lower intensity rides and races; however, for longer races or training rides on hot days, athletes may require supplementation with an advanced electrolyte mix in order to stay hydrated, maintain balance in their electrolytes levels and promote faster recovery post exercise.
Dietary supplements come in tablet, liquid and powder forms to make integration easy into one’s daily regimen. The most beneficial supplements contain an optimal ratio of sodium, carbohydrates and proteins to provide your body with essential fuel.
Although there is an extensive array of potential cycling supplements, the primary goal should be achieving proper daily nutrition. This involves limiting processed food consumption while increasing whole grain, lean proteins and oily fish intake – this will have far greater effects than any fancy supplement could ever do!
4. Whey Protein
Whey protein is an easily assimilated fast-absorbing source of protein ideal for athletes seeking to build muscle. Packed with essential branched-chain amino acids essential for muscle growth and recovery, and low in both fat and calories. People engaged in regular physical activity should aim to consume between 1.2 to 1.6 grams per kilogram of bodyweight of protein daily.
Cyclists require adequate protein intake in order to support muscle gain, prevent protein deficiency and recover quickly after intense workouts. Whey protein powder provides an easy way to meet these daily protein needs; when selecting one be sure that it offers different flavors and formats.
Optimum Nutrition’s Gold Standard 100% Whey Protein Powder comes both as a powder and drink mix, offering one scoop providing 24 grams of protein with 5-12 BCAAs per scoop – it’s also low in sugar and fat content, making it an excellent option for weight watchers.
Cyclists can benefit from taking other types of protein supplements besides whey. A 2019 study discovered that micellar casein and whey proteins may help slow muscle loss associated with aging, and researchers noted a high-protein diet is essential to muscle gain for those who are overweight or recovering from surgery.
No matter whether it’s animal- or plant-based protein powder you choose, it is vitally important to choose one certified by a third-party organization like NSF or Informed Choice as clean. Their certification process checks ingredients sourcing and processing as well as heavy metal content; choosing clean protein helps guarantee you’re receiving all of the essential vitamins and nutrients without intaking unnecessary additives or chemicals.
5. Omega-3 Fatty Acids
Cycling fitness tracking typically entails tracking watts, heart rate and mileage but may neglect crucial details like daily intake of essential nutrients – potentially leaving gaps that compromise training and health progress. Luckily, these four underconsumed foods and supplements may help fill those gaps.
Cycling is a demanding sport that puts strain on both mind and body; your body must work overtime to conserve energy stores while recovering from intense workouts. Fats may help this process by decreasing inflammation and speeding up muscle repair – leading to improved performance overall.
Heaner points out that oily fish like salmon and sardines are excellent sources of omega-3 fatty acids, with flaxseeds and walnuts also providing essential plant-based sources. Unfortunately, most people do not consume enough fish to meet the recommended intake guidelines – in which case supplementation could help increase omega-3 intake.
Omega-3 fatty acids are considered essential nutrients, meaning that humans cannot produce them on their own. Research indicates that a deficiency can result in hormone imbalances, cognitive impairment and suppressed immunity – not to mention depression and rheumatoid arthritis symptoms being affected negatively. Some studies also reveal how omega-3s may help in managing these conditions as well.