Have you ever approached that final climb with your bike and wondered whether your body had enough gas to make it to the top? It happens to the best of us. In all areas of life.
Cycling is one of those sports that necessitate prolonged, demanding requirements. Other athletics, like track racing, may require more muscle strength, or weightlifting, which creates higher pressure. However, the need to blend energy and endurance over a long race distinguishes cycling. Pushing the body (and mind) to its limits in the process. And so, there are times when you just want to quit, thinking “Remind me again how I thought this was a good idea!?”
Well, the good news is that you’re pushing your body. And challenging your mind. That means you’re loving life. You’re on an adventure. That’s why cyclists must recharge more frequently. When it comes to that last mile (or 10), there are natural supplements comprising a steady carbohydrate, scientifically proven to help any cyclist push through the struggle. These supplements will provide energy, increase endurance and subdue fatigue. Ensuring there’s less pressure on the joints during those pedaling rotations.
Organic supplements have been scientifically shown to assist any cyclist in overcoming challenges. These supplements will give you more energy, boost your endurance, and reduce weariness.
Recommended Pre-Workout Supplements for Cyclists
There’s a variety of sporting supplements available on the market with a lot of advertising influence but no scientific basis. On the other hand, some may help cyclists feel healthier and improve performance and effectiveness.
Here’s a peek at some of the available nutritional supplements we believe have enough support and applications.
Cycling and coffee go together, but not just for the social pleasures of a tasty Cortado and a piece of cake enjoyed with your coffeehouse riding partner.
There is significant evidence that caffeine improves performance. One set of research revealed that although cyclists receiving 0.2mg per kg of body weight experienced no increase in capacity, cyclists taking 0.7mg/kg 70 mins before such a trial had the most significant benefit.
Caffeine boosts attentiveness, focus, and response time. According to research, it increases efficiency in both high- and low-intensity workouts and decreases the impression of stress during endurance training. Optimal levels occur 30-45 mins following use. See also why caffeine is good for endurance performance & resistance exercises.
Citrulline is a naturally occurring amino acid. It’s found naturally in foods like melons and pumpkin, and it’s also produced by the body. It’s classified as a non-essential amino acid because it can be produced by the body.
Citrulline, apart from many essential amino acids, has no direct effect on protein synthesis. However, this does not negate the fact that it continues to perform a crucial role in the body.
Citrulline, for example, is an important part of the urea cycle. This cycle is critical for eliminating toxic substances from the body, such as ammonia. Citrulline is also beneficial to heart health and muscle growth. See more.
According to studies, Beetroot juice, or its nitrates, can increase cardiorespiratory endurance performance. It lowers the oxygenation demand of intense workouts and enhances repeated sprint efficiency.
The suggested amount of nitrate is 300-600mg. You’d have to consume roughly 200g of Beetroot to get that. Therefore the option is to purchase beetroot shots or pills.
Beta-Alanine has been shown in several studies to reduce fatigue and improve recurrent sprinting and power surges. Racetrack and street cyclists use it looking for that extra push. Beta-Alanine is mostly about being able to make that extra push through difficult stretches and having more power for a longer duration for cyclists. It dramatically increased sprint performance near the conclusion of an endurance workout.
The ideal dosage is around 3g per day. However, it is better to split it into smaller amounts. High dosages (over 0.8g) might elicit adverse effects like paraesthesia (skin tingling) which are luckily safe, temporary, and avoidable by taking lower doses.
Splitting up the dosage helps to minimize this. Nevertheless, taking a white powder in quantities of 1g at a time during the entire day is difficult. You may buy pills or consume the amount all at once and endure the strange sensation, which lasts around an hour. Learn more.
Creatine is usually found in foods like red meat and salmon fish. You may consume it as a supplement, and it’s popular among athletes who value stamina and power.
Creatine supplements raise phosphocreatine amounts in the muscles and enables faster ATP regeneration. It keeps muscles hyper hydrated throughout high-intensity activities like running or powerlifting. The most significant gains are increased to maximum power output attempts performed across sessions. As a result, racetrack cyclists prefer it.
In addition to performance gains, creatine helps with protein synthesis and muscle recovery. One of the most commonly reported benefits of creatine is that it speeds up recovery so that you can get more training in than normal.
The most commonly mentioned adverse effect of creatine is gaining weight. More fluid in the muscle cells and increasing muscle structure causes this issue. As a result, people who emphasize the weight part of the power-to-weight ratio should not use it. The suggested dosage is 0.3g per kg of body weight consumed in four uniform doses per day for a week.
Taurine is helpful in stress and anxiety regulation since it lowers cortisol and improves sleep. It also enhances athletic performance and response time, making it convenient for athletes.
Taurine is well-known for its inclusion in Red Bull. However, you can find it in eggs, meats, and fish. It has various beneficial benefits on the body, but it improves endurance in the context of cycling.
When evaluated, taurine consumption before a lengthy cycling time trial showed improved performance and a 16% rise in overall fat oxidation. Recommended dosage ranges from 1g to 6g per day.
Bonus: WHEY PROTEIN
While not often though of as a pre-workout, a small amount of whey pre-workout followed by a big dose post-workout can go a long way.
Carbohydrates are a significant source of power utilized by cyclists, and they are frequently consumed in the form of bars and beverages. But, muscle fibers deteriorate throughout the workout, mainly if the pedaling duration is prolonged. You get stronger once they replenish, and eating protein aids in muscle growth or restoration and adjustment.
Protein can be found in chicken breast, beans, and eggs. Whey protein powder enables consuming high-quality protein fast. You’ll know precisely how much you’re drinking. You may combine it with milk and fruits to make a smoothie or add a spoonful to the daily porridge.
The recommended dose ranges from 1.2g/kg of body weight to 2.2g/kg. But, one fact is inevitable: you should use it with some gaps in between doses. At any given moment, your system can only utilize 0.3g/kg or 20g.
Most nutritionists would acknowledge that eating natural foods can fulfill all of your requirements, and it is generally the ideal way to do so. Cycling is tough to compare to any other athletic competition. Cycling is a distinct aspect of physiology due to various factors such as duration of time, effort amounts, distance, and methods.
Although supplements have the potential to boost blood flow, energy efficiency and recovery, everything depends on the individual. It would be best if you considered the subjective element of supplementing and experiment with different supplements to see what works best for you.
If you choose to include either of these well-researched supplements in your routine, ensure that it’s from a reputable manufacturer.