How can I include food supplements in my cycling diet?

To improve your cycling skills, whether in terms of endurance or explosiveness, you need to put in place a rigorous training program, but also keep a close eye on your diet. The targeted contribution of dietary supplements to make up for any shortfalls, prepare the body for effort and replenish reserves.

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

What are the benefits of dietary supplements for cyclists?

It's important to understand that food supplements must be taken as part of a balanced and varied diet. It should also be part of a personalized approach, ideally supervised by a professional (dietician, sports nutritionist).

Deficiency, health and performance

Cyclists and mountain bikers may be motivated to use dietary supplements for a variety of reasons. A rider may simply be looking to supplementation as a way of make up for a nutritional deficiencyby following a course of treatment at a particular time of the season. Taking a dietary supplement can also be part of an overall strategy. performance-enhancing approach. In this case, the supplement is used to strengthen the body in the run-up to a period of intense training or a major competition.

Targeted nutritional supplements that support the body's normal functioning primarily benefit the cyclist's health and well-being. Logically, they also have a positive impact on performance, as they enable the cyclist to overcome deficiencies, prevent major fatigue and better exploit his or her potential. The whole point of dietary supplements in cyclist preparation is to reinforce reserves by analyzing any deficiencies and targeting needs.

Supplements integrated into sports nutrition

Dietary supplements help cyclists withstand intense effort and optimize recovery.. Energy expenditure on long bike races is so high that cyclists, like the pros, have difficulty finding sufficient fuel in the conventional diet, even if it is well balanced. Food supplements are therefore an integral part of the cyclist's diet, complementing his or her sports nutrition program.

Of course, it's important to test the effects of a dietary supplement in training, so as to be able to validate its use in competition.

The different types of dietary supplements

Dietary supplements come in different forms. Here's a description of each one:

• L'glass ampoule contains a concentrated liquid solution, to be drunk neat or diluted in a little water. The ampoule's special shape means it can be used with a dropper for easy dosage.
  
  
• Visit solid tablet contains a precise dose of one or more active substances. Taken orally, the tablet is swallowed directly, dissolved in a glass of water, melted under the tongue or chewed.
  
  
• The capsule (or capsule) encloses the active substance(s) in a hard cylindrical envelope, which disintegrates easily in the body, releasing its contents.
  
  
• The powder can be sealed directly in a capsule or packaged in a jar. In this case, it must be dosed and diluted in a drink (water, fruit juice). This is the preferred solution for muscle-boosting dietary supplements.
• Visit syrup is a thick, glucose/fructose-based liquid that can be drunk neat or diluted with water.

The benefits of dietary supplements for cycling

Tone and energy, anti-fatigue, anti-cramps, muscle recovery... Cyclists and mountain bikers may have different specific needs in the course of their activities. The active ingredients in food supplements can help meet these different needs. Here we detail the role and benefits of the most common active compounds:

Minerals and fatty acids

• The magnesium is an essential trace element involved in almost 300 metabolic reactions. A common phenomenon in athletes, magnesium deficiency is often the cause of fatigue. Magnesium plays a major role in the body's proper functioning. It is essential for cyclists and athletes in general, as it promotes the transmission of nerve impulses to the muscles. Magnesium also improves muscle contraction (anti-cramp) and heart health.
  
  
• Magnesium helps keep muscles in good working order and combats dehydration, minerals are often useful as dietary supplements (potassium, calcium, iron, selenium, zinc...).
  
  
• Visit Omega 3, 6 and 9 improve cardiovascular function and mental capacity.

Amino acids

• The glutamine (or L-Glutamine) is the amino acid most present in muscles and blood. Helping to protect the immune system, glutamine is very useful for athletes, as it promotes muscle recovery. Its use as a dietary supplement after an intensive workout is very useful for rebuilding damaged muscle tissue. In particular, glutamine reduces the production of cortisol (the stress hormone) to help prevent muscular fatigue.
  
  
• Branched-chain amino acids or BCAA (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 in supplementation after an intense workout accelerates muscle recovery.
  
  
• The citrulline malate is a combination of citrulline (amino acid) and malic acid, which also plays a positive role in muscle function. It is active on several fronts: blood circulation, muscle tone and breathing. Malate citrulline helps you sustain prolonged cycling effort.
  
  
• Visit carnitine (L-Carnitine) is a molecule biosynthesized in the liver and kidneys from the amino acids lysine and methionine. It is offered to sportsmen and women as a supplement to promote weight loss, limit fatigue during exercise and stimulate brain function.

Energy boosters

• The creatine is derived from certain amino acids (glycine, arginine, methionine) and synthesized in the liver, pancreas and kidneys. Creatine is largely present in the muscles, enabling effective preparation for high-intensity muscular effort. This type of supplement is useful for sessions focusing on explosiveness, for anaerobic alactic power tests (maximum effort without lactic acid production).
  
  
• The multivitamin food supplements provide cyclists with a source of energy and tone. They help reduce fatigue and eliminate toxins. Vitamins A, C and E have an antioxidant role: they block free radicals, the molecules responsible for cellular degradation.
  
  
• Visit caffeine is a well-known source of energy for cyclists. It acts as a fatigue retardant during long efforts. Its effects vary from one cyclist to another, and overdosing can be harmful.
  
  
• Visit turmeric has antioxidant and anti-inflammatory properties of interest to cyclists.
  
  
• Thanks to its invigorating properties, the ginseng helps reduce fatigue. Ideal for resuming training.

To remember: cyclists who use a dietary supplement must always respect the dosage specified by the manufacturer and follow its instructions for use.

Product ranges

Today, there are many different ranges of dietary supplements: organic, gluten-free, salt-free and vegan. So it's relatively easy to find products to suit your diet or dietary requirements.

Visit organic food supplements have the added advantage of being better for your health, as they contain no chemicals.

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

Visit gluten-free dietary supplements significantly reduce digestive problems in sensitive individuals. They also boost the immune system and reduce inflammation, migraines and joint pain.

Visit vegan food supplementswhich exclude all foods of animal origin, help to control weight and prevent certain diseases (cardiovascular disease, type 2 diabetes, cancer). Such a diet is also more balanced and richer in micro-nutrients.