How to include dietary supplements in my cycling diet?

To progress in cycling, whether in endurance or explosiveness, it is essential to follow a rigorous training programme and to closely monitor your diet. The targeted intake of dietary supplements is valuable for filling any potential gap, properly preparing the body for effort, and replenishing its reserves.

For experienced athletes as well as amateurs, supplementation can prove invaluable during the preparation for a cycling race and in the recovery phase.

What is the benefit of dietary supplements for cyclists?

It is important to understand that taking dietary supplements must be part of a balanced and varied diet. It should also be a personalised approach, ideally supervised by a professional (dietician, sports nutritionist).

Deficiency, health and performance

For cycling and mountain biking enthusiasts, various motivations may lead to using dietary supplements. A practitioner may simply look to supplementation as a way to address a nutritional deficiency, following a course of treatment at a specific point in the season. Taking a dietary supplement may also be part of a performance-driven approach. The supplement then serves to strengthen the body ahead of a period of intense training or a major competition.

Targeted nutritional intake that supports the normal functioning of the body primarily benefits the cyclist's health and well-being. Logically, it also has a positive influence on performance, as it allows them to address a deficiency, prevent major bouts of fatigue, and better exploit their potential. This is the whole point of dietary supplements in a cyclist's preparation: to reinforce their reserves by analysing any potential shortfalls and targeting their specific needs.

Supplementation integrated into sports nutrition

Dietary supplements help cyclists cope with intense efforts and optimise their recovery. The energy expenditure during long cycling races is so significant that cyclists, like professionals, can hardly find enough fuel through regular diet alone, even if it is well balanced. Dietary supplements then integrate into the cyclist's diet, complementing their sports nutrition programme.

Of course, it is important to test the effects of a dietary supplement during training in order to validate its use in competition.

The different types of dietary supplements

Dietary supplements come in various forms. Here is a description of each:

• The glass ampoule contains a concentrated liquid solution, to be drunk neat or diluted in a small amount of water. The specific shape of the ampoule allows drop-by-drop use, making dosage easier.
  
  
• The solid tablet contains a precise dose of one or more active substances. Taken orally, the tablet can be swallowed directly, dissolved in a glass of water, melted under the tongue, or chewed.
  
  
• The capsule (or gelcap) encloses the active substance(s) in a hard cylindrical shell that breaks down easily in the body, releasing its contents.
  
  
• The powder can be directly enclosed in a capsule or packaged in a pot. In that case, it must be measured out and dissolved in a drink (water, fruit juice). This is the preferred solution for dietary supplements of the "muscle booster" type.
• The syrup is a thick liquid based on glucose/fructose, which can be drunk neat or diluted in water.

The benefits of dietary supplements for cycling

Energy and vitality, anti-fatigue, anti-cramp, muscle recovery… Cyclists and mountain bikers may have various specific needs as part of their practice. The active substances in dietary supplements help meet these different needs. We detail here the role and benefits of the most common active compounds:

Minerals and fatty acids

• Magnesium is an essential trace element involved in nearly 300 metabolic reactions. A common phenomenon among athletes, magnesium deficiency often explains a state of fatigue. Magnesium plays a major role in the proper functioning of the body. It is essential for cyclists and athletes in general, as it promotes the effective transmission of nerve impulses to the muscles. Magnesium also improves muscle contraction (anti-cramp) and heart health.
  
  
• Supporting proper muscle function and combating dehydration, minerals are often useful as a dietary supplement (potassium, calcium, iron, selenium, zinc…).
  
  
• Omega 3, 6 and 9 improve cardiovascular function and mental performance.

Amino acids

• Glutamine (or L-Glutamine) is the amino acid most present in muscles and in the blood. Playing a role in protecting the immune system, glutamine is very useful for athletes as it promotes muscle recovery. Its use as a dietary supplement is highly beneficial after an intensive session, to rebuild degraded muscle tissue. Glutamine notably reduces the production of cortisol (the stress hormone) to better prevent muscle fatigue.
  
  
• Branched-chain amino acids or BCAAs (leucine, isoleucine, valine) are so-called essential amino acids. BCAAs are well known in the field of sports nutrition for their fundamental role in muscular effort. Their use as a supplement after an intense session helps accelerate muscle recovery.
  
  
• Malate citrulline is a combination of citrulline (an amino acid) and malic acid, which also plays a positive role in muscle function. It acts on several fronts: blood circulation, muscle tone, and breathing. Malate citrulline helps you sustain prolonged effort on the bike.
  
  
• Carnitine (L-Carnitine) is a molecule biosynthesised in the liver and kidneys from lysine and methionine (amino acids). It is offered to athletes as a supplement to promote weight loss, limit fatigue during exercise and stimulate brain function.

Energy "boosters"

• Creatine is derived from certain amino acids (glycine, arginine, methionine) and synthesised in the liver, pancreas and kidneys. Largely present in the muscles, creatine allows you to prepare effectively for high-intensity muscular efforts. This type of supplement is useful for sessions focused on explosiveness and for alactic anaerobic power tests (maximal effort without lactic acid production).
  
  
• Multivitamin dietary supplements provide the cyclist with a source of energy and vitality. They help reduce fatigue and eliminate toxins. Note that vitamins A, C and E have an antioxidant role: they block free radicals, the molecules responsible for cellular degradation.
  
  
• Caffeine is a well-known energy source for cyclists. It acts as a fatigue-delaying agent during long efforts. It is worth noting that its effects vary between individuals and that excessive dosage is harmful.
  
  
• Turmeric has antioxidant and anti-inflammatory properties that are of interest to cyclists.
  
  
• Thanks to its toning properties, ginseng helps reduce fatigue. It is ideal for returning to training.

Key point: a cyclist using a dietary supplement must always follow the dosage specified by the manufacturer and adhere to their usage guidelines.

Product ranges

Today, there are many ranges of dietary supplements available: organic, gluten-free, salt-free, or vegan. It is therefore relatively easy to find products suited to your diet or dietary requirements.

Organic dietary supplements offer the primary advantage of being better for your health, as they contain no chemical substances.

Opting for a salt-free dietary supplement helps lower blood pressure and reduce the risk of cardiovascular disease, stroke, and myocardial infarction.

The gluten-free dietary supplements significantly reduce digestive disorders in sensitive individuals. A strengthening of the immune system, as well as a reduction in inflammation, migraines, and joint pain, is also observed.

Vegan dietary supplements, which exclude all animal-derived ingredients, help better control weight and better prevent certain diseases (cardiovascular diseases, type 2 diabetes, cancer). Such a diet is also more balanced and richer in micronutrients.