NutritionAnswer

DO CYCLISTS NEED SUPPLEMENTS?

By Anthony WalshRoadman CyclingUpdated 9 July 2026

ANSWER

Most cyclists do not need supplements if they eat a varied, nutrient-dense diet — whole food provides the majority of vitamins, minerals, and macronutrients required for training and recovery. Three supplements have strong evidence for specific cycling benefits: caffeine (3-6 mg per kg of body weight improves endurance performance by 2-4%), vitamin D (2,000-4,000 IU daily in winter or for those with low levels), and creatine (3-5g daily supports power output and muscle preservation in masters riders). Everything else — BCAAs, most pre-workouts, collagen, adaptogens — has weak or no evidence for cycling-specific benefits.

KEY TAKEAWAYS

A food-first approach covers most nutritional needs — supplements should fill specific gaps, not replace a poor diet.
Caffeine (3-6 mg/kg) is the most evidence-backed performance supplement, improving endurance by 2-4%.
Vitamin D (2,000-4,000 IU/day) is recommended for cyclists in northern latitudes or those with documented low levels.
Creatine (3-5g/day) supports muscle preservation and power output, particularly relevant for masters riders over 40.

WHO THIS IS FOR

IS THIS YOU?

The cyclist wondering which supplements are worth buying

You see endless supplement marketing aimed at cyclists and want to know which products have genuine evidence behind them and which are a waste of money.

The masters rider considering supplements for age-related decline

You are over 40 and wondering whether specific supplements can help maintain performance, muscle mass, and recovery as you age.

THE ROADMAN VIEW

Anthony has discussed supplements with sports nutritionists, exercise physiologists, and World Tour team nutritionists on the podcast, and the consensus is clear: the supplement industry sells far more than the science supports. The vast majority of products marketed to cyclists — BCAAs, nitric oxide boosters, fat burners, adaptogenic mushroom blends — have either no evidence for cycling-specific benefits or evidence so weak that it would not pass a basic scientific review. The industry thrives on aspirational marketing and the placebo effect, not on delivering measurable performance gains.

That said, a small number of supplements have robust evidence. Caffeine is the standout — 3-6 mg per kilogram of body weight taken 30-60 minutes before a ride improves endurance performance by 2-4% in most people. That is a real and repeatable effect, documented in hundreds of studies. For a 75 kg rider, that is 225-450 mg of caffeine, roughly equivalent to 2-3 strong coffees. Vitamin D is important for anyone living at latitudes where winter sun is insufficient (most of the UK, northern Europe, and northern US), because deficiency impairs muscle function and immune response. A daily dose of 2,000-4,000 IU during autumn and winter, ideally guided by blood work, is well supported.

Creatine is the third supplement with strong evidence, and it is particularly relevant for the Roadman audience. At 3-5g per day, creatine supports muscle preservation, short-burst power output, and cognitive function. For masters cyclists over 40, where sarcopenia is a genuine concern and fast-twitch fibre maintenance matters for sprinting and high-force efforts, the evidence is compelling. Anthony tried creatine himself and discussed the results on the podcast — the power gains were modest but consistent, and the cognitive benefits were a genuine bonus. Beyond these three, everything else is optional at best. If you have budget for supplements, spend it on better food first, then caffeine, vitamin D, and creatine if relevant.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Andy GalpinExercise physiologist, muscle performance researcher
Creatine is the most studied supplement in exercise science, and the evidence for its safety and efficacy is overwhelming. For endurance athletes over 40, the benefits extend beyond power output to muscle preservation, bone density support, and cognitive function. At 3-5g per day, it is inexpensive, safe, and well tolerated. There is no loading phase required — consistent daily intake reaches saturation within 3-4 weeks.
Hear it: Creatine for Cyclists: 30-Day Results | Roadman Cycling
David DunneWorld Tour nutritionist (Israel-Premier Tech)
In professional cycling, we use very few supplements. Caffeine before races and key sessions, vitamin D in winter, and occasionally iron for riders with documented deficiency. Everything else comes from food. If a professional team with unlimited budget and access to every product on the market uses only three or four supplements, that tells you something about what the evidence actually supports.
Hear it: Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Use caffeine strategically before hard sessions and events
Take 3-6 mg of caffeine per kilogram of body weight 30-60 minutes before key sessions and events. For a 75 kg rider, that is 225-450 mg — roughly 2-3 coffees or 2-3 caffeine gels. Avoid daily high-dose caffeine use to preserve sensitivity. If you use caffeine regularly, reduce intake for 3-5 days before a target event to restore the ergogenic effect.
Supplement vitamin D in winter months
Take 2,000-4,000 IU of vitamin D3 daily from October to March (or year-round if you train predominantly indoors). Ideally, check blood levels via a simple test — target 75-100 nmol/L. Deficiency is common in cyclists who train indoors during winter and is associated with impaired immune function, muscle weakness, and increased injury risk.
Consider creatine monohydrate for masters riders
Take 3-5g of creatine monohydrate daily with food. No loading phase is needed — consistent daily intake reaches muscle saturation within 3-4 weeks. Expect a 1-2 kg weight gain from increased intracellular water retention, which does not affect cycling performance. Benefits include preserved muscle mass, improved short-burst power, and potential cognitive benefits.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKESpending money on supplements while eating a poor diet.
FIXSupplements cannot compensate for inadequate food intake. Prioritise a diet rich in lean protein, vegetables, whole grains, and healthy fats before considering any supplement. A $50 weekly food budget spent wisely outperforms $200 of supplements every time.
MISTAKETaking BCAAs instead of eating adequate protein.
FIXBCAAs (branched-chain amino acids) are a subset of the amino acids found in complete protein sources. If you eat 1.6-2.0g of protein per kilogram of body weight from food, BCAA supplementation provides zero additional benefit. The money is better spent on higher-quality protein sources.
MISTAKEBuying supplements based on marketing claims rather than evidence.
FIXCheck whether a supplement has been tested in peer-reviewed, independent research — not just manufacturer-funded studies. The Australian Institute of Sport supplement classification is a reliable guide. If a product claims to 'boost performance' without citing specific research, treat it with scepticism.

FAQ

FREQUENTLY ASKED QUESTIONS

Is creatine safe for cyclists?

Yes. Creatine monohydrate is the most studied supplement in exercise science, with an excellent safety profile across decades of research. The only consistent side effect is a 1-2 kg weight gain from increased intracellular water retention, which is not harmful. There is no evidence linking creatine to kidney damage, hair loss, or dehydration in healthy individuals.

Should cyclists take iron supplements?

Only if blood work confirms deficiency — taking iron without documented need can cause toxicity. Endurance athletes are at elevated risk of iron deficiency due to exercise-induced haemolysis, sweat losses, and reduced absorption during intense training. Check ferritin levels annually, and supplement under medical guidance if levels fall below 30 ng/mL.

Do pre-workout supplements help cycling performance?

Most pre-workout supplements contain caffeine as the active ingredient, with added ingredients (beta-alanine, citrulline, nitric oxide precursors) that have limited evidence for endurance cycling. If you want the benefit, take caffeine directly — it is cheaper, more precisely dosed, and better studied than pre-workout blends. The tingling sensation from beta-alanine is a sensation, not a performance signal.

Are electrolyte tablets necessary during rides?

For rides under 90 minutes in moderate conditions, plain water is sufficient. For longer rides, rides in heat, or if you are a heavy sweater, electrolyte tablets or a sports drink containing sodium (300-600 mg per 500 ml) help maintain hydration and prevent hyponatraemia. This is a valid use case — electrolytes during long rides are one of the few supplement-adjacent products with clear evidence.

Do omega-3 supplements help with cycling recovery?

Omega-3 fatty acids (EPA and DHA) have moderate evidence for reducing exercise-induced inflammation and supporting joint health. If you eat oily fish (salmon, mackerel, sardines) 2-3 times per week, supplementation is unnecessary. If your diet is low in omega-3, a daily supplement of 1-2g of combined EPA and DHA is reasonable — though the effect on cycling-specific recovery is modest.

Should masters cyclists take testosterone boosters?

Over-the-counter testosterone boosters (tribulus, fenugreek, D-aspartic acid) have no reliable evidence of increasing testosterone levels in humans. If you suspect low testosterone based on symptoms (persistent fatigue, reduced recovery, low libido), get blood work done through your GP. Clinically low testosterone is a medical condition requiring proper diagnosis and treatment, not a supplement.

RELATED EPISODES

HEAR THE CONVERSATIONS

Creatine for Cyclists: 30-Day Results | Roadman Cycling

Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling

Sports Nutritionist "The One Food That's Slowing Us Down"