Supplements in cycling: useful or a waste of money?

Carbohydrates, electrolytes, caffeine, creatine, beta-alanine, beetroot juice, magnesium, omega-3, vitamin D – the list of supplements that supposedly make cyclists faster, more enduring, and healthier is long. But which of these actually provide benefits – and which are a complete waste of money?

Von Isatou Schulz | 3 minutes read time

About the author Isatou Schulz

Growing up in the bicycle city of Münster (Germany), Isatou developed a deep passion for bicycles from an early age, which has been an integral part of her life ever since. This enthusiasm accompanies her every day and is now reflected in her job. Her extensive expertise in the field of bicycles and e-bikes makes her the ideal contact for anyone who values quality and innovation. Isatou combines her personal passion with professional know-how and is committed to making the world of cycling more accessible and exciting for others.

Published: October 1, 2025

In this article, you will get an overview of common nutritional supplements in cycling, their scientific evidence, and the question of whether and when their use makes sense.

The basics: Do you even need supplements in cycling?

The foundation of any athletic performance is and remains nutrition. Eating a balanced diet, getting enough sleep, recovering, and training regularly lays the foundation for progress. Supplements, as the name suggests, are additions — not miracle cures.

However, targeted dietary supplements can be useful in certain situations:

In case of increased demand due to intensive training
In case of deficiency symptoms
In competitive situations where every watt counts

Useful supplements in cycling (with evidence)

✅ Carbohydrates & Electrolytes

Benefits: Provides energy and maintains muscle function during longer rides.
When: Rides lasting over 60–90 minutes, especially in competitions or intervals.
Form: gels, bars, drinks.
Conclusion: Useful – especially for long rides or races.

✅ Caffeine

Benefits: Proven increase in endurance performance and delayed fatigue.
When: Before competition or intensive training block (approx. 3–6 mg/kg body weight).
Conclusion: Useful – if taken in the right dosage and not too late (sleep!).

✅ Creatine (for sprinters and gravel racers)

Benefits: Promotes explosive strength during short, intense exercise.
When: In disciplines with many sprints, e.g. criterium, MTB, gravel.
Conclusion: Partially useful – less relevant in road cycling with constant speed.

✅ Beetroot juice (nitrate)

Benefits: Can improve oxygen efficiency.
When: In the days before an important competition or time trial (pay attention to the dosage!).
Conclusion: Can be useful – not equally effective for everyone.

✅ Vitamin D (in case of deficiency)

Benefits: Important for muscle and immune function.
When: Get tested, especially in winter, before supplementing.
Conclusion: Only useful in case of deficiency – otherwise no performance improvement.

3. Less useful or overrated supplements

⚠️ Magnesium

Benefits: Often taken to treat cramps, but its effectiveness is not scientifically proven.
When: Useful when there is an actual shortage – which very few people have.
Conclusion: Mostly unnecessary – it is better to ensure a good supply of minerals through diet.

⚠️ BCAAs / EAA

Benefits: Muscle building & regeneration – but unnecessary if you have sufficient protein intake.
Conclusion: Waste of money – a normal diet is enough.

⚠️ Multivitamin supplements

Benefits: Often overdosed, possible side effects with long-term use.
Conclusion: Only in case of proven deficiency and medical recommendation.

⚠️ Antioxidants (high dose)

Benefits: Protection against oxidative stress – but: Can even inhibit training adaptation.
Conclusion: Do not take it in bulk – it is better to get antioxidants from food (e.g. berries).

Placebo effect and marketing hype

Not all supplements that subjectively "work" also do so measurably. But the placebo effect is real – if you firmly believe in your pre-race ritual, it can help mentally. But that doesn't justify every expenditure.

The supplement industry thrives on promises – often with attractive packaging and pseudoscientific rhetoric. Those who back up their advertising with studies should take a closer look: How large was the study? Who funded it? Was the effect truly relevant?

Conclusion: When is the investment worthwhile – and when is it not?

Supplement	Evidence-based useful?	Who is it particularly suitable for?
Carbohydrates	✅ Yes	All at >90 min load
Electrolytes	✅ Yes	Sweaters, heat events
Caffeine	✅ Yes	Competition, hard training
Beetroot	✅ Yes (individual)	Time trial, race
Creatine	🔶 Partially	Sprinters, Gravel, MTB
Vitamin D	🔶 Only in case of shortage	All in winter (after blood test)
Magnesium	❌ Hardly	Only in case of shortage
Multivitamins	❌ No	Not recommended without diagnosis
Antioxidants	❌ No	Can even be counterproductive

Practical tips for using supplements

Have your blood levels checked before taking vitamins or minerals.
Pay attention to quality – especially with cheap products from the Internet.
Long-term nutrition is more important than short-term “pimping” with powders.
No experiments on competition day – test everything in training beforehand!

Conclusion in one sentence:

Supplements can be a useful addition to cycling – but only if they are used in a targeted, evidence-based manner and not as a substitute for training and nutrition.

If you're unsure which supplements are right for you, talk to a sports nutritionist or doctor with experience in endurance sports. And don't forget: Your best "supplement" is still consistent training and a good breakfast 😉🚴