Condition

Cycling Performance

Cycling performance is how well a rider can produce and sustain power, which depends on aerobic capacity, efficiency, and the ability to keep working hard through climbs and sprints. The evidence is strongest for caffeine and beetroot juice, and in trials caffeine improved aerobic measures of exercise by a moderate amount. Studies of beta-alanine and sodium bicarbonate were much smaller, so their benefits for hard efforts remain limited.

Sources: PMID 30926628; PMID 21120518; PMID 27600147

Supplements studied: 30
Graded outcomes: 28
Trials: 66
People studied: 1,664

Evidence by supplement

Strong
Moderate
Limited
Very limited

30 supplements

Caffeine

Caffeine: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	4 studies	218 people
Studies that measured aerobic exercise metrics Effect of caffeine ingestion on time trial performance in cyclists: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 38836626 Effect of ambient temperature on caffeine ergogenicity during endurance exerciseEur J Appl Physiol · PMID 21120518 The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeineJ Int Soc Sports Nutr · PMID 22420682 and 1 more on the Caffeine page
	Anaerobic Capacity	Improves (the measure goes up)		5 studies	36 people
Studies that measured anaerobic capacity Ergogenic effect of varied doses of coffee-caffeine on maximal aerobic power of young African subjectsAfr Health Sci · PMID 21503180 Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletesMed Sci Sports Exerc · PMID 16540848 Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclistsEur J Appl Physiol · PMID 20737165 and 2 more on the Caffeine page
	Blood Lactate (Exercise)	Changes; see studies		4 studies	17 people
Studies that measured blood lactate (exercise) Effect of Caffeine on LT, VT and HRVTInt J Sports Med · PMID 22499570 Metabolic effects of caffeine ingestion and physical work in 75-year old citizens. A randomized, double-blind, placebo-controlled, cross-over studyClin Endocrinol · PMID 16886964 Caffeine and sprinting performance: dose responses and efficacyJ Strength Cond Res · PMID 22388491 and 1 more on the Caffeine page
	Heart Rate	Changes; see studies		4 studies	16 people
Studies that measured heart rate Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures designJ Int Soc Sports Nutr · PMID 22569090 The effects of different doses of caffeine on endurance cycling time trial performanceJ Sports Sci · PMID 22142020 Caffeine supplementation and multiple sprint running performanceMed Sci Sports Exerc · PMID 18799995 and 1 more on the Caffeine page
	Power Output	Improves (the measure goes up)		3 studies	183 people
Studies that measured power output Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained menPLoS One · PMID 22496767 Effect of two doses of caffeine on muscular function during isokinetic exerciseMed Sci Sports Exerc · PMID 20421833 Dose effect of caffeine on testosterone and cortisol responses to resistance exerciseInt J Sport Nutr Exerc Metab · PMID 18458357
	Rating of Perceived Exertion	Improves (the measure goes up)		3 studies	12 people
	Cortisol	Changes; see studies		1 study	9 people
	Training Volume	Improves (the measure goes up)		1 study	10 people
	Fatigue Symptoms	Changes; see studies			9 people
	Testosterone	Improves (the measure goes up)			9 people

Creatine

Creatine: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	11 studies	37 people
Studies that measured anaerobic capacity Short-term creatine supplementation does not improve muscle activation or sprint performance in humansEur J Appl Physiol · PMID 14574579 Creatine supplementation: effects on urinary excretion and anaerobic performanceJ Sports Med Phys Fitness · PMID 14625517 Creatine supplementation and performance in 6 consecutive 60 meter sprintsJ Physiol Biochem · PMID 15957245 and 8 more on the Creatine page
	Power Output	Improves (the measure goes up)		44 studies	37 people
Studies that measured power output Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flowMetabolism · PMID 11735088 Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performanceInt J Sport Nutr Exerc Metab · PMID 19033611 The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levelsJ Int Soc Sports Nutr · PMID 19228401 and 41 more on the Creatine page
	Weight	Improves (the measure goes down)		10 studies	14 people
Studies that measured weight Creatine monohydrate supplementation on body weight and percent body fatJ Strength Cond Res · PMID 14636103 Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methodsJ Strength Cond Res · PMID 17530953 Effects of creatine supplementation on aerobic power and cardiovascular structure and functionJ Sci Med Sport · PMID 16248471 and 7 more on the Creatine page
	Oxygen Uptake	Improves (the measure goes up)		2 studies	55 people
Studies that measured oxygen uptake Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stressOxid Med Cell Longev · 2009 · PMID 20716911 Creatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trialArthritis Care Res · PMID 23554283

Beta-Alanine

Anaerobic Capacity: improves
Muscular Endurance: improves
Power Output: improves

Beta-Alanine: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	2 studies	20 people
Studies that measured anaerobic capacity The effect of beta-alanine supplementation on power performance during repeated sprint activityJ Strength Cond Res · PMID 19935102 Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.Int J Sport Nutr Exerc Metab · PMID 39032921
	Muscular Endurance	Improves (the measure goes up)		5 studies	415 people
Studies that measured muscular endurance Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustionAmino Acids · PMID 16953366 Effects of β-alanine supplementation on exercise performance: a meta-analysisAmino Acids · PMID 22270875 Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental designJ Int Soc Sports Nutr · PMID 20482881 and 2 more on the Beta-Alanine page
	Power Output	Improves (the measure goes up)		3 studies	360 people
Studies that measured power output beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprintersJ Appl Physiol · PMID 17690198 Beta-alanine and the hormonal response to exerciseInt J Sports Med · PMID 18548362 Important role of muscle carnosine in rowing performanceJ Appl Physiol · PMID 20671038
	Oxygen Uptake	Improves (the measure goes up)		1 study	55 people
Studies that measured oxygen uptake Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trialJ Int Soc Sports Nutr · PMID 19210788
	Fatigue Symptoms	Changes; see studies			75 people

Ashwagandha

Aerobic Exercise Metrics: improves
Oxygen Uptake: improves
Fat Oxidation: improves

Ashwagandha: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	1 study	45 people
Studies that measured aerobic exercise metrics Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisJ Funct Morphol Kinesiol · PMID 33670194
	Oxygen Uptake	Improves (the measure goes up)		2 studies	45 people
Studies that measured oxygen uptake Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adultsInt J Ayurveda Res · PMID 21170205 Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclistsJ Ayurveda Integr Med · PMID 23326093
	Fat Oxidation	Improves (the measure goes up)			45 people

Cordyceps

Lactate Threshold: improves
Aerobic Exercise Metrics
Oxygen Uptake: improves

Cordyceps: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Lactate Threshold Small Improvement	Improves (the measure goes up)	Small effect		20 people
	Aerobic Exercise Metrics No effect		NoneNo effect	1 study	22 people
Studies that measured aerobic exercise metrics Cordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performanceInt J Sport Nutr Exerc Metab · PMID 15118196
	Oxygen Uptake	Improves (the measure goes up)		1 study	42 people
Studies that measured oxygen uptake Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trialJ Altern Complement Med · PMID 20804368

Betalains

Power Output: improves

Betalains: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Power Output 7-day BLN (100mg/day) improved average absolute power vs placebo without increasing plasma NOx (PMID: 30155761)	Improves (the measure goes up)	Small effect		28 people

Ornithine

Ammonia
Anaerobic Capacity: improves
Heart Rate: improves

Ornithine: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Studies	People
	Ammonia Mixed effect			14 people
	Anaerobic Capacity	Improves (the measure goes up)	1 study	14 people
Studies that measured anaerobic capacity The effect of L-ornithine hydrochloride ingestion on performance during incremental exhaustive ergometer bicycle exercise and ammonia metabolism during and after exerciseEur J Clin Nutr · PMID 20717126
	Heart Rate	Improves (the measure goes down)	1 study	14 people
Studies that measured heart rate L-ornithine supplementation attenuates physical fatigue in healthy volunteers by modulating lipid and amino acid metabolismNutr Res · PMID 19083482
	Oxygen Uptake	Improves (the measure goes up)		14 people
	Urea	Improves (the measure goes up)		14 people

Magnesium

Aerobic Exercise Metrics: improves
Blood glucose: improves
Muscle Oxygenation: improves

Magnesium: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect		23 people
	Blood glucose	Improves (the measure goes down)		17 studies	23 people
Studies that measured blood glucose Efficacy of Magnesium Supplementation on Glycemic Control in Type 2 Diabetes Patients: A Meta-analysis.J ASEAN Fed Endocr Soc · PMID 33442083 Oral magnesium supplementation in insulin-requiring Type 2 diabetic patientsDiabet Med · PMID 9632126 The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trialJ Hum Hypertens · PMID 19020533 and 14 more on the Magnesium page
	Muscle Oxygenation	Improves (the measure goes up)		1 study	23 people
Studies that measured muscle oxygenation On the significance of magnesium in extreme physical stressCardiovasc Drugs Ther · PMID 9794094
	Insulin	Changes; see studies			23 people

Sodium Bicarbonate

Aerobic Exercise Metrics: improves
Adrenaline
Serum Bicarbonate: improves

Sodium Bicarbonate: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		6 people
	Adrenaline No effect		NoneNo effect		10 people
	Serum Bicarbonate	Improves (the measure goes up)		26 studies	124 people
Studies that measured serum bicarbonate Effects of various sodium bicarbonate loading protocols on the time-dependent extracellular buffering profileJ Strength Cond Res · PMID 20040895 Acid-base balance during repeated bouts of exercise: influence of HCO3Int J Sports Med · PMID 6094373 Effects of sodium bicarbonate ingestion on prolonged intermittent exerciseMed Sci Sports Exerc · PMID 12900682 and 23 more on the Sodium Bicarbonate page
	Anaerobic Capacity	Improves (the measure goes up)		11 studies	112 people
Studies that measured anaerobic capacity Sodium bicarbonate improves swimming performanceInt J Sports Med · PMID 18004687 Sodium bicarbonate ingestion and repeated swim sprint performanceJ Strength Cond Res · PMID 20881504 Sodium bicarbonate ingestion improves performance in interval swimmingEur J Appl Physiol Occup Physiol · PMID 2849539 and 8 more on the Sodium Bicarbonate page
	Power Output	Improves (the measure goes up)		6 studies	126 people
Studies that measured power output Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performanceInt J Sports Physiol Perform · PMID 22634964 Influence of sodium bicarbonate on performance and hydration in lightweight rowingInt J Sports Physiol Perform · PMID 21941012 The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmenEur J Appl Physiol Occup Physiol · PMID 2548862 and 3 more on the Sodium Bicarbonate page
	Blood Acidity	Changes; see studies		4 studies	124 people
	Rating of Perceived Exertion	Improves (the measure goes up)		4 studies	33 people
	Blood Lactate (Exercise)	Changes; see studies		2 studies	119 people
	Neuromuscular Function	Improves (the measure goes up)		2 studies	8 people
	Fat Oxidation	Improves (the measure goes up)		1 study	6 people
	Training Volume	Improves (the measure goes up)		1 study	15 people
	Heart Rate	Improves (the measure goes down)			24 people
	Oxygen Uptake	Improves (the measure goes up)			46 people

Phosphatidylserine

Anaerobic Capacity: improves
Cortisol: improves
Fatigue Symptoms: improves

Phosphatidylserine: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Moderate Improvement	Improves (the measure goes up)	Moderate effect		14 people
	Cortisol	Improves (the measure goes down)		1 study	14 people
Studies that measured cortisol The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exerciseJ Int Soc Sports Nutr · PMID 22017963
	Fatigue Symptoms	Improves (the measure goes down)		1 study	14 people
Studies that measured fatigue symptoms Effects of phosphatidylserine on exercise capacity during cycling in active malesMed Sci Sports Exerc · PMID 16394955
	Fat Oxidation	Improves (the measure goes up)			14 people
	Oxygen Cost of Exercise	Improves (the measure goes up)			14 people

Rhodiola Rosea

Aerobic Exercise Metrics: improves
Cortisol: improves
Carbohydrate Oxidation: improves

Rhodiola Rosea: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		18 people
	Cortisol	Improves (the measure goes down)		3 studies	18 people
Studies that measured cortisol Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci · PMID 30450257 A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatiguePlanta Med · PMID 19016404 The effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res · PMID 23443221
	Carbohydrate Oxidation	Improves (the measure goes up)		1 study	10 people
Studies that measured carbohydrate oxidation The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active MenJ Sports Med · PMID 26464892
	Blood Lactate (Exercise)	Changes; see studies			18 people
	Fat Oxidation	Improves (the measure goes up)			10 people
	Fatigue Symptoms	Improves (the measure goes down)			18 people
	Heart Rate	Improves (the measure goes down)			18 people
	Metabolic Rate	Improves (the measure goes up)			10 people
	Rating of Perceived Exertion	Improves (the measure goes up)			28 people
	Vigor/Activity	Improves (the measure goes up)			18 people

Astaxanthin

Aerobic Exercise Metrics: improves
Blood glucose: changes; see studies
Blood Lactate (Exercise): changes; see studies

Astaxanthin: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		32 people
	Blood glucose	Changes; see studies		1 study	32 people
Studies that measured blood glucose Astaxanthin increases choroidal blood flow velocityGraefes Arch Clin Exp Ophthalmol · PMID 22072378
	Blood Lactate (Exercise)	Changes; see studies		1 study	32 people
Studies that measured blood lactate (exercise) Effect of astaxanthin on cycling time trial performanceInt J Sports Med · PMID 21984399
	Rating of Perceived Exertion	Improves (the measure goes up)		1 study	32 people
Studies that measured rating of perceived exertion Astaxanthin supplementation does not augment fat use or improve endurance performanceMed Sci Sports Exerc · PMID 23274592
	Free Fatty Acids	Improves (the measure goes up)			32 people
	Heart Rate	Changes; see studies			32 people
	Insulin	Changes; see studies			32 people
	Oxygen Cost of Exercise	Improves (the measure goes up)			32 people
	Respiratory Exchange Ratio	Improves (the measure goes up)			32 people

L-Carnitine

Aerobic Exercise Metrics
Blood glucose: improves
Blood Lactate (Exercise): changes; see studies

L-Carnitine: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	4 studies	17 people
Blood glucose	Improves (the measure goes down)		5 studies	15 people
Blood Lactate (Exercise)	Changes; see studies		5 studies	53 people
Power Output	Improves (the measure goes up)		5 studies	90 people
Fat Oxidation	Improves (the measure goes up)		1 study	5 people
Heart Rate	Improves (the measure goes down)			15 people
Muscle Carnitine Content	Improves (the measure goes up)			8 people

Vitamin C

Aerobic Exercise Metrics
Oxidative Stress Biomarkers: improves
Exercise-Induced Oxidation: changes; see studies

Vitamin C: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	7 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		5 studies	7 people
Exercise-Induced Oxidation	Changes; see studies		2 studies	7 people

Vitamin E

Aerobic Exercise Metrics
Oxidative Stress Biomarkers: improves
Blood Lactate (Exercise): changes; see studies

Vitamin E: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	30 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		3 studies	30 people
Blood Lactate (Exercise)	Changes; see studies			30 people
Heart Rate	Improves (the measure goes down)			30 people
Muscle Damage	Changes; see studies			30 people

Colostrum

Aerobic Exercise Metrics
Weight: improves
IGF-1: improves

Colostrum: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	57 people
Weight	Improves (the measure goes down)		5 studies	28 people
IGF-1	Improves (the measure goes up)		2 studies	28 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	57 people
Exercise-Induced Immune Suppression	Improves (the measure goes up)		1 study	29 people
Heart Rate	Improves (the measure goes down)		1 study	29 people
Immunoglobulin A	Improves (the measure goes up)		1 study	29 people
Muscle Mass	Improves (the measure goes up)		1 study	28 people
Neutrophil Count	Improves (the measure goes up)		1 study	29 people
Anaerobic Capacity	Improves (the measure goes up)			28 people
Body Fat	Improves (the measure goes down)			28 people
Cell Adhesion Factors	Improves (the measure goes down)			29 people
Interleukin 10	Improves (the measure goes up)			29 people
Interleukin 6	Improves (the measure goes down)			29 people
Monocyte Count	Improves (the measure goes up)			29 people
Natural Killer Cell Activity	Improves (the measure goes up)			29 people
Power Output	Improves (the measure goes up)			57 people
TNF-Alpha	Improves (the measure goes down)			29 people
Ventilatory Threshold	Improves (the measure goes up)			29 people
White Blood Cell Count	Improves (the measure goes up)			29 people

Citrulline

Aerobic Exercise Metrics
Heart Rate: improves
Power Output: improves

Citrulline: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	64 people
Heart Rate	Improves (the measure goes down)		4 studies	10 people
Power Output	Improves (the measure goes up)		3 studies	54 people
Muscular Endurance	Improves (the measure goes up)		2 studies	22 people
Immunity	Improves (the measure goes up)		1 study	17 people
Plasma Arginine	Improves (the measure goes up)		1 study	22 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	10 people
DNA Damage	Changes; see studies			17 people
Oxidative Stress Biomarkers	Improves (the measure goes down)			17 people

Choline

Anaerobic Capacity
Training Volume: improves
Fatigue Symptoms: improves

Choline: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		20 people
Training Volume	Improves (the measure goes up)		1 study	20 people
Fatigue Symptoms	Improves (the measure goes down)			20 people

L-Tyrosine

Aerobic Exercise Metrics
Heart Rate: improves
Rating of Perceived Exertion: improves

L-Tyrosine: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		16 people
Heart Rate	Improves (the measure goes down)		5 studies	16 people
Rating of Perceived Exertion	Improves (the measure goes up)		3 studies	16 people
Blood glucose	Improves (the measure goes down)		1 study	9 people
Blood Lactate (Exercise)	Changes; see studies			9 people
Free Fatty Acids	Improves (the measure goes up)			9 people
Oxygen Uptake	Improves (the measure goes up)			9 people
Power Output	Improves (the measure goes up)			7 people
Weight	Improves (the measure goes down)			7 people

Alanylglutamine

Adrenocorticotropic Hormone
Blood Lactate (Exercise): changes; see studies
Aldosterone: improves

Alanylglutamine: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone No effect		NoneNo effect		10 people
Blood Lactate (Exercise)	Changes; see studies		1 study	10 people
Aldosterone	Improves (the measure goes up)			10 people
Anaerobic Capacity	Improves (the measure goes up)			10 people
Blood glucose	Changes; see studies			10 people
Cortisol	Changes; see studies			10 people
Growth Hormone	Improves (the measure goes up)			10 people
Heart Rate	Changes; see studies			10 people
Interleukin 6	Changes; see studies			10 people
Oxidative Stress Biomarkers	Changes; see studies			10 people
Testosterone	Improves (the measure goes up)			10 people
Vasopressin	Improves (the measure goes up)			10 people

Branched-Chain Amino Acids

Anaerobic Capacity
Fat Oxidation: improves
Heart Rate: changes; see studies

Branched-Chain Amino Acids: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		7 people
Fat Oxidation	Improves (the measure goes up)		1 study	7 people
Heart Rate	Changes; see studies		1 study	7 people
Fatigue Symptoms	Changes; see studies			7 people
Oxygen Uptake	Improves (the measure goes up)			7 people
Rating of Perceived Exertion	Improves (the measure goes up)			7 people

Maca

Anaerobic Capacity
Heart Rate: improves
Rating of Perceived Exertion: improves

Maca: outcomes studied for Cycling Performance
Outcome	Effect	Size	People
Anaerobic Capacity No effect		NoneNo effect	8 people
Heart Rate	Improves (the measure goes down)		8 people
Rating of Perceived Exertion	Improves (the measure goes up)		8 people

Taurine

Anaerobic Capacity
Rating of Perceived Exertion: improves
Fat Oxidation: improves

Taurine: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		11 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	11 people
Fat Oxidation	Improves (the measure goes up)			11 people
Heart Rate	Improves (the measure goes down)			11 people

Betaine

Anaerobic Capacity
Power Output
Body Fat

Betaine: outcomes studied for Cycling Performance
Outcome	Size	Studies	People
Anaerobic Capacity No effect	NoneNo effect		16 people
Power Output Mixed effect		4 studies
Body Fat
Muscle Mass
Weight

Arginine

Ammonia
Nitric Oxide: improves
Growth Hormone: improves

Arginine: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Ammonia No effect		NoneNo effect		10 people
Nitric Oxide	Improves (the measure goes up)		4 studies	10 people
Growth Hormone	Improves (the measure goes up)		3 studies	30 people
Plasma Arginine	Improves (the measure goes up)		2 studies	10 people
Blood Lactate (Exercise)	Changes; see studies			30 people
Cortisol	Changes; see studies			30 people
Glucagon	Changes; see studies			30 people
Oxygen Cost of Exercise	Improves (the measure goes up)			30 people
Plasma Nitrate	Improves (the measure goes up)			10 people
Power Output	Improves (the measure goes up)			10 people
Testosterone	Improves (the measure goes up)			30 people
Urea	Improves (the measure goes up)			30 people

Panax Ginseng (Korean Ginseng)

Lactate Threshold
Oxygen Uptake: improves
Reaction Time: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Lactate Threshold No effect		NoneNo effect		15 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	15 people
Reaction Time	Improves (the measure goes up)		1 study	15 people

Bitter orange

Carbohydrate Oxidation: improves

Bitter orange: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Carbohydrate Oxidation	Improves (the measure goes up)		6 studies	45 people

Green Tea Extract

Fat Oxidation: improves

Green Tea Extract: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Fat Oxidation	Improves (the measure goes up)		5 studies	8 people

Fenugreek

Glycogen Resynthesis: improves

Fenugreek: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Glycogen Resynthesis	Improves (the measure goes up)		2 studies	14 people

Pyruvate

Aerobic Exercise Metrics: improves

Pyruvate: outcomes studied for Cycling Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics	Improves (the measure goes up)		1 study	7 people

Key findings

Aerobic Exercise MetricsCaffeineImproves (the measure goes up)
Anaerobic CapacityCreatineImproves (the measure goes up)
Lactate ThresholdCordycepsImproves (the measure goes up)

The Cycling Performance protocol

2 primary supplements · 2 supporting supplements

Caffeine3–6 mg/kg body weight, 30–60 min pre-ride
Beetroot Juice (Nitrate)6–8 mmol nitrate (500 ml beetroot juice) 2–3h pre-exercise

See the full protocol

Shop the evidence-backed picks

Fullscript collectionMuscle, performance and healthy ageing: evidence-graded picksOpen on Fullscript

The collection holds the supplements we grade A or B for its theme, in products from the Fullscript catalog. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.

Or shop one supplement

The supplement graded A or B for Cycling Performance. Each opens the products we list for that supplement.

Grade A

We earn from purchases made in our Fullscript store, and links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Full disclosure

Studies cited

100 studies from PubMed

Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stressOxid Med Cell Longev, 2009 · PMID 20716911
Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performanceJ Appl Physiol, 1985 · PMID 12381742
Effects of bovine colostrum supplementation on serum IGF-I, IgG, hormone, and saliva IgA during trainingJ Appl Physiol, 1985 · PMID 9338422
IGF-I, IgA, and IgG responses to bovine colostrum supplementation during trainingJ Appl Physiol, 1985 · PMID 12133885
Effects of bovine colostrum supplementation on immune variables in highly trained cyclistsJ Appl Physiol, 1985 · PMID 17095643
l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humansJ Appl Physiol, 1985 · PMID 26023227
Effect of alpha-tocopherol supplementation on plasma homocysteine and oxidative stress in highly trained athletes before and after exhaustive exerciseJ Nutr Biochem · PMID 16115541
alpha-Tocopherol supplementation in racing cyclists during extreme endurance trainingInt J Sport Nutr · PMID 7987360
Dose dependent elevation of plasma tocotrienol levels and its effect on arterial compliance, plasma total antioxidant status, and lipid profile in healthy humans supplemented with tocotrienol rich vitamin EJ Nutr Sci Vitaminol · PMID 17330512
Effects of vitamin E on lipid peroxidation in healthy personsJAMA · PMID 11231747
The relationship between dose of vitamin E and suppression of oxidative stress in humansFree Radic Biol Med · PMID 17936185
Influence of vitamin C on markers of oxidative stress in the earliest period of ischemic strokePharmacol Rep · PMID 20885017
Does vitamin C supplementation influence the levels of circulating oxidized LDL, sICAM-1, sVCAM-1 and vWF-antigen in healthy male smokersEur J Clin Nutr · PMID 15127090
Effects of Applephenon and ascorbic acid on physical fatigueNutrition · PMID 17483009
Vitamin C consumption does not impair training-induced improvements in exercise performanceInt J Sports Physiol Perform · PMID 21487150
Orange juice ingestion and supplemental vitamin C are equally effective at reducing plasma lipid peroxidation in healthy adult womenJ Am Coll Nutr · PMID 14684757
High dosage of ascorbic acid and alpha-tocopherol is not useful for diminishing oxidative stress and DNA damage in healthy elderly adultsAnn Nutr Metab · PMID 18446021
Vitamin C supplementation lowers urinary levels of 4-hydroperoxy-2-nonenal metabolites in humansFree Radic Biol Med · PMID 21236333
Effects of vitamin E and C supplementation either alone or in combination on exercise-induced lipid peroxidation in trained cyclistsJ Strength Cond Res · PMID 14666945
Effect of vitamin C supplementation on lipid peroxidation, muscle damage and inflammation after 30-min exercise at 75% VO2maxJ Sports Med Phys Fitness · PMID 18427418
The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclistsInt J Sport Nutr Exerc Metab · PMID 20739720
Sodium bicarbonate supplementation prevents skilled tennis performance decline after a simulated matchJ Int Soc Sports Nutr · PMID 20977701
Pre-exercise alkalosis and acid-base recoveryInt J Sports Med · PMID 18004683
Effects of Sodium Bicarbonate Ingestion on Measures of Wingate Test Performance: A Meta-AnalysisJ Am Nutr Assoc · PMID 33314967
Acute and chronic effect of sodium bicarbonate ingestion on Wingate test performance: a systematic review and meta-analysisJ Sports Sci · PMID 30319077
Sodium bicarbonate ingestion and boxing performanceJ Strength Cond Res · PMID 19625976
Does sodium-bicarbonate ingestion improve simulated judo performanceInt J Sport Nutr Exerc Metab · PMID 17507744
Plasma pH does not influence the cerebral metabolic ratio during maximal whole body exerciseJ Physiol · PMID 21098003
Bicarbonate attenuates arterial desaturation during maximal exercise in humansJ Appl Physiol · PMID 12133884
The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmenEur J Appl Physiol Occup Physiol · PMID 2548862
Influence of sodium bicarbonate on performance and hydration in lightweight rowingInt J Sports Physiol Perform · PMID 21941012
Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performanceInt J Sports Physiol Perform · PMID 22634964
Sodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1 h durationEur J Appl Physiol Occup Physiol · PMID 10367725
Effect of sodium bicarbonate contribution on energy metabolism during exercise: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 33546730
Effect of sodium bicarbonate ingestion upon repeated sprintsBr J Sports Med · PMID 2730998
Multiday acute sodium bicarbonate intake improves endurance capacity and reduces acidosis in menJ Int Soc Sports Nutr · PMID 23531361
Sodium bicarbonate ingestion does not improve performance in women cyclistsMed Sci Sports Exerc · PMID 7869886
Effects of caffeine, sodium bicarbonate, and their combined ingestion on high-intensity cycling performanceInt J Sport Nutr Exerc Metab · PMID 22693238
Dose-related effects of prolonged NaHCO3 ingestion during high-intensity exerciseMed Sci Sports Exerc · PMID 17019296
Effects of induced metabolic alkalosis on prolonged intermittent-sprint performanceMed Sci Sports Exerc · PMID 15870629
The effects of serial and acute NaHCO3 loading in well-trained cyclistsJ Strength Cond Res · PMID 23001395
Effect of induced alkalosis on the power-duration relationship of "all-out" exerciseMed Sci Sports Exerc · PMID 19952817
Effect of alkalosis on plasma epinephrine responses to high intensity cycle exercise in humansEur J Appl Physiol · PMID 12012079
The effect of induced alkalosis and submaximal cycling on neuromuscular response during sustained isometric contractionJ Sports Sci · PMID 19787544
Bicarbonate ingestion has no ergogenic effect on consecutive all out sprint tests in BMX elite cyclistsEur J Appl Physiol · PMID 21465247
Effect of sodium bicarbonate on muscle metabolism during intense endurance cyclingMed Sci Sports Exerc · PMID 11932569
Effects of sodium bicarbonate ingestion on performance and perceptual responses in a laboratory-simulated BMX cycling qualification seriesJ Strength Cond Res · PMID 18714219
Sodium acetate induces a metabolic alkalosis but not the increase in fatty acid oxidation observed following bicarbonate ingestion in humansJ Nutr · PMID 17585026
Systemic pH modifies ketone body production rates and lipolysis in humansAm J Physiol · PMID 1975988
Effects of sodium bicarbonate on nitrogen metabolism and ketone bodies during very low energy protein diets in obese subjectsMetabolism · PMID 2556622
Time course of blood bicarbonate and pH three hours after sodium bicarbonate ingestionInt J Sports Physiol Perform · PMID 19208932
Influence of pre-exercise acidosis and alkalosis on the kinetics of acid-base recovery following intense exerciseInt J Sport Nutr Exerc Metab · PMID 15902990
Repeated bouts of sprint running after induced alkalosisJ Sports Sci · PMID 1664869
The effects of combined glucose-electrolyte and sodium bicarbonate ingestion on prolonged intermittent exercise performanceJ Sports Sci · PMID 22616569
Metabolic alkalosis, recovery and sprint performanceInt J Sports Med · PMID 20703975
The effects of sodium bicarbonate and sodium citrate on 600 m running time of trained femalesJ Sports Med Phys Fitness · PMID 8775646
The effect of sodium bicarbonate ingestion on high-intensity intermittent running and subsequent performanceJ Strength Cond Res · PMID 20555273
Effects of induced alkalosis on simulated match performance in elite female water polo playersInt J Sport Nutr Exerc Metab · PMID 20601737
The effect of sodium bicarbonate ingestion on 1500-m racing timeJ Sports Sci · PMID 8558626
Effects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performanceInt J Sport Nutr Exerc Metab · PMID 18458356
Sodium bicarbonate ingestion improves performance in interval swimmingEur J Appl Physiol Occup Physiol · PMID 2849539
Sodium bicarbonate ingestion and repeated swim sprint performanceJ Strength Cond Res · PMID 20881504
Sodium bicarbonate improves swimming performanceInt J Sports Med · PMID 18004687
Acidosis stimulates beta-endorphin release during exerciseJ Appl Physiol · PMID 7836218
Effect of sodium bicarbonate ingestion on exhaustive resistance exercise performanceMed Sci Sports Exerc · PMID 8396707
Increased blood pH but not performance with sodium bicarbonate supplementation in elite rugby union playersInt J Sport Nutr Exerc Metab · PMID 20739719
Effects of chronic NaHCO3 ingestion during interval training on changes to muscle buffer capacity, metabolism, and short-term endurance performanceJ Appl Physiol · PMID 16627675
Acute versus chronic sodium bicarbonate ingestion and anaerobic work and power outputJ Sports Med Phys Fitness · PMID 11687764
Effects of chronic bicarbonate ingestion on the performance of high-intensity workEur J Appl Physiol Occup Physiol · PMID 10483803
Influence of sodium bicarbonate ingestion on plasma ammonia accumulation during incremental exercise in manEur J Appl Physiol Occup Physiol · PMID 8381081
The effects of buffer ingestion on metabolic factors related to distance running performanceEur J Appl Physiol Occup Physiol · PMID 8851907
Induced metabolic alkalosis affects muscle metabolism and repeated-sprint abilityMed Sci Sports Exerc · PMID 15126714
Effect of induced alkalosis on exhaustive leg press performanceMed Sci Sports Exerc · PMID 9565933
Metabolic and blood catecholamine responses to exercise during alkalosisMed Sci Sports Exerc · PMID 3386500
The acute reversal of a diet-induced metabolic acidosis does not restore endurance capacity during high-intensity exercise in manEur J Appl Physiol Occup Physiol · PMID 8861677
Effects of sodium bicarbonate ingestion on prolonged intermittent exerciseMed Sci Sports Exerc · PMID 12900682
Acid-base balance during repeated bouts of exercise: influence of HCO3Int J Sports Med · PMID 6094373
Effects of various sodium bicarbonate loading protocols on the time-dependent extracellular buffering profileJ Strength Cond Res · PMID 20040895
The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active MenJ Sports Med · PMID 26464892
The effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res · PMID 23443221
A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatiguePlanta Med · PMID 19016404
Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci · PMID 30450257
Pyruvate ingestion for 7 days does not improve aerobic performance in well-trained individualsJ Appl Physiol · PMID 10926637
Effects of phosphatidylserine on exercise capacity during cycling in active malesMed Sci Sports Exerc · PMID 16394955
The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exerciseJ Int Soc Sports Nutr · PMID 22017963
Ginseng treatment improves psychomotor performance at rest and during graded exercise in young athletesInt J Sport Nutr · PMID 10660868
Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginsengPharmacol Biochem Behav · PMID 15582012
Ginseng supplementation does not enhance healthy young adults' peak aerobic exercise performanceJ Am Coll Nutr · PMID 9791844
The effect of L-ornithine hydrochloride ingestion on performance during incremental exhaustive ergometer bicycle exercise and ammonia metabolism during and after exerciseEur J Clin Nutr · PMID 20717126
L-ornithine supplementation attenuates physical fatigue in healthy volunteers by modulating lipid and amino acid metabolismNutr Res · PMID 19083482
Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis.Eur J Transl Myol · PMID 35791617
Effect of oral magnesium supplement on cardiometabolic markers in people with prediabetes: a double blind randomized controlled clinical trial.Sci Rep · PMID 36307427
Magnesium citrate supplementation decreased blood pressure and HbA1c in normomagnesemic subjects with metabolic syndrome: a 12-week, placebo-controlled, double-blinded pilot trial.Magnes Res · PMID 34859788
Clinical and Metabolic Responses to Magnesium Supplementation in Women with Polycystic Ovary Syndrome.Biol Trace Elem Res · PMID 31960275
Does Magnesium Affect Sex Hormones and Cardiometabolic Risk Factors in Patients with PCOS? Findings from a Systematic Review and Meta-Analysis.Medicina · PMID 40005397
Response of Vitamin D after Magnesium Intervention in a Postmenopausal Population from the Province of Granada, Spain.Nutrients · PMID 32751522
On the significance of magnesium in extreme physical stressCardiovasc Drugs Ther · PMID 9794094
The effect of magnesium supplementation on glucose and insulin levels of tae-kwan-do sportsmen and sedentary subjectsPak J Pharm Sci · PMID 18614418
Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adultsNutr Metab Cardiovasc Dis · PMID 19359148
Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trialDiabetes Obes Metab · PMID 21205110

Evidence by supplement

Key findings

The Cycling Performance protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Cycling Performance