The Only Supplements Worth Your Money

Most supplements on the market are a waste of your hard-earned cash, but there are five that actually have solid evidence to help you ride faster, longer, or recover better. If your diet is already 90% "real food," adding caffeine, beta-alanine, nitrates, creatine, or sodium bicarbonate can give you that extra 1-2% edge on your next group ride or race.

You should always treat supplements as the "cherry on top" of your training. They won't make up for a missed interval session or a diet of processed junk, but they can help you squeeze more out of your engine when it matters most.

1. Caffeine: The Legal Performance Enhancer

Caffeine is the gold standard for a reason—it reduces your perception of effort, meaning you can push harder for longer. It’s most effective when taken about 45-60 minutes before your ride.

Try this: Aim for 3-6mg of caffeine per kilogram of body weight.
Example: If you weigh 75kg, that’s about 225mg to 450mg. A standard double espresso is roughly 150mg, so you might need a bit more than just one quick coffee before a big race.

2. Beta-Alanine: The "Tingle" Factor

If you do a lot of VO2 max intervals or short, punchy climbs, beta-alanine is your best friend. It helps your muscles buffer acid, which keeps that "burning" sensation at bay during 1-to-5-minute efforts.

Try this: Take 3-6g per day.
Why this matters for YOUR training: You need to "load" this over several weeks to see the benefit. Don't be surprised if your skin feels itchy or tingly—that’s a normal side effect called paresthesia.

3. Nitrates (Beet Juice)

Nitrates make your muscles more efficient at using oxygen. When you drink beet juice, your body converts it to nitric oxide, which helps your blood vessels dilate and improves blood flow.

Try this: Drink 500ml of beet juice (or a concentrated "shot") about 2-3 hours before a hard event or a long threshold session.
Real numbers: Studies show this can improve time trial performance by about 1-3%. On a 40km TT, that’s a massive chunk of time.

4. Creatine: Not Just for Bodybuilders

Many cyclists avoid creatine because they fear weight gain, but it’s incredibly helpful for repeated sprints and heavy gym sessions. It helps your body regenerate ATP (your muscles' primary energy source) faster.

Try this: Take 5g daily.
Tip: You might gain 1-2kg of water weight initially. If you’re a pure climber, skip it. If you’re a criterium racer or a sprinter, it’s a game-changer.

5. Sodium Bicarbonate

This is basically high-end baking soda. It works similarly to beta-alanine by buffering the acidity in your blood during high-intensity efforts. It’s one of the most effective supplements out there, but it can be very tough on your stomach.

Try this: 0.3g per kilogram of body weight, taken 60-90 minutes before a race.
Warning: Test this in training first! It can cause serious GI distress if your body isn't used to it.

Summary: Keep it Simple

Caffeine for focus and lower perceived effort.
Beta-Alanine for those 3-minute "full gas" efforts.
Nitrates for better oxygen efficiency on long rides.
Creatine for raw power and sprint recovery.
Sodium Bicarbonate for high-intensity buffering (if your stomach can handle it).

Focus on your training principles first—keep your TSB in the green, hit your Sweet Spot intervals, and use these supplements only when you need that extra "pop" for a big day.