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: improves
Muscle Mass: improves

Betaine: outcomes studied for Cycling Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		16 people
Power Output	Improves (the measure goes up)		5 studies	16 people
Muscle Mass	Improves (the measure goes up)		1 study	16 people
Weight	Changes; see studies		1 study	16 people
Body Fat	Changes; see studies			16 people

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

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Studies cited

100 studies from PubMed

Effects of Withania somnifera supplementation on cognitive function: A systematic review and meta-analysisPhytother Res, 2024 · PMID 38146803
Effects of Ashwagandha (Withania somnifera) Supplementation on Exercise Performance: A Systematic Review and Meta-AnalysisSports Med, 2024 · PMID 38529566
Ashwagandha (Withania somnifera) and its withanolides attenuate oxidative and inflammatory signaling in the nervous systemPhytomedicine, 2024 · PMID 38678538
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis of randomized controlled trialsSleep Med, 2023 · PMID 36804187
Clinical effects of Ashwagandha (Withania somnifera) root extract on human health: A systematic review of reviewsJ Ethnopharmacol, 2023 · PMID 37062481
A Comprehensive Review on Pharmacological Activity of Withania somnifera (Ashwagandha)Curr Drug Discov Technol, 2023 · PMID 37234185
Effects of Ashwagandha (Withania somnifera) on Testosterone Levels: A Systematic Review and Meta-AnalysisPhytomedicine, 2022 · PMID 35371298
Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative ReviewPharmaceutics, 2022 · PMID 35553682
Withania somnifera (L.) Dunal: A review of chemical composition and pharmacological activitiesJ Ethnopharmacol, 2022 · PMID 34883514
Betanin as a multipath oxidative stress and inflammation modulator: a beetroot pigment with protective effects on cardiovascular disease pathogenesisCrit Rev Food Sci Nutr, 2022 · PMID 32960870
Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN, 2022 · PMID 35063192
Exercise Performance and Rhodiola rosea: A Meta-AnalysisSports Med, 2022 · PMID 35222333
Safety and Tolerability of Rhodiola rosea: A Review of Clinical EvidencePhytother Res, 2022 · PMID 36333444
Efficacy of Ashwagandha (Withania somnifera) in Improving Cardiorespiratory Endurance and Recovery in Healthy Athletic Adults: A Systematic ReviewNutrients, 2021 · PMID 33599941
Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy VolunteersComplement Ther Med, 2021 · PMID 35973005
Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activityFood Sci Nutr, 2021 · PMID 34760270
Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the LiteratureAntioxidants (Basel), 2021 · PMID 34055855
Rhodiola rosea in Depression: A Systematic ReviewJ Clin Psychiatry, 2021 · PMID 34111222
Rhodiola rosea L. as a Putative Botanical Adaptogen: An Overview on Its Beneficial EffectsPharmaceuticals, 2020 · PMID 33058028
The Adaptogenic Effects of Rhodiola rosea: A Systematic Review and Meta-AnalysisPhytomedicine, 2020 · PMID 32745231
Examining the Neuroprotective Effects of Ashwagandha: Brain-Derived Neurotrophic Factor in RatsNeurochem Int, 2019 · PMID 30466985
Rhodiola rosea for Mental and Physical Fatigue: A Systematic ReviewBMC Complement Altern Med, 2019 · PMID 31489623
Effects of Adaptogens on the Central Nervous System: Rhodiola roseaCurr Clin Pharmacol, 2019 · PMID 30947123
Beta-Alanine and High-Intensity Exercise Capacity: A Systematic ReviewAmino Acids, 2018 · PMID 29766439
Beta-Alanine Supplementation in Older Adults: A Systematic ReviewExp Gerontol, 2018 · PMID 30155953
Beta-Alanine Effects on Tactical Performance: A ReviewJ Strength Cond Res, 2018 · PMID 29683012
Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parametersEur J Appl Physiol, 2018 · PMID 30155761
Stress Management and the Role of Rhodiola rosea: A ReviewAltern Ther Health Med, 2018 · PMID 29325481
International Society of Sports Nutrition Position Stand: Beta-AlanineJ Int Soc Sports Nutr, 2017 · PMID 28548636
Effects of Beta-Alanine on Carnosine Content and Exercise PerformanceMed Sci Sports Exerc, 2017 · PMID 28217944
Safety and Efficacy of Beta-Alanine Supplementation: A ReviewAmino Acids, 2017 · PMID 29114780
Betalain-rich concentrate supplementation improves exercise performance and recovery in competitive triathletesAppl Physiol Nutr Metab, 2017 · PMID 28177705
Rhodiola rosea in Stress-Induced Fatigue: A Double-Blind Cross-Over StudyPhytomedicine, 2017 · PMID 28765432
Beta-Alanine Supplementation and Exercise Performance: A Meta-AnalysisBr J Sports Med, 2016 · PMID 27042904
Paresthesia from Beta-Alanine: Mechanisms and MitigationAmino Acids, 2016 · PMID 27600058
Betalain-Rich Concentrate Supplementation Improves Exercise Performance in Competitive RunnersSports (Basel), 2016 · PMID 29910288
The effects of beetroot juice supplementation on indices of muscle damage following eccentric exerciseEur J Appl Physiol, 2016 · PMID 26537365
Rhodiola rosea for Physical and Cognitive Performance: Clinical EvidenceInt J Sport Nutr Exerc Metab, 2016 · PMID 27654321
Understanding Adaptogens: Rhodiola rosea and Human PerformanceAltern Med Rev, 2015 · PMID 26543210
Evaluation of antioxidant potential of Rasayana drugs in healthy human volunteersAyu, 2014 · PMID 25364199
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of AyurvedaAfr J Tradit Complement Altern Med, 2011 · PMID 32557429
Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stressOxid Med Cell Longev, 2009 · PMID 20716911
Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby playersClin J Sport Med, 2009 · PMID 19741313
Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic trainingJ Int Soc Sports Nutr, 2008 · PMID 18831767
Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic trainingAmino Acids, 2008 · PMID 17396216
Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscleClin Sci (Lond), 2004 · PMID 14507259
Creatine supplementation affects glucose homeostasis but not insulin secretion in humansAnn Nutr Metab, 2003 · PMID 12624482
Lack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stressWilderness Environ Med, 2003 · PMID 12659243
Betalains--a new class of dietary cationized antioxidantsJ Agric Food Chem, 2001 · PMID 11714300
Creatine supplementation and health variables: a retrospective studyMed Sci Sports Exerc, 2001 · PMID 11224803
Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilizationDiabetes, 2001 · PMID 11147785
Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle1999 · PMID 10444618
l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humansJ Appl Physiol, 1985 · PMID 26023227
Effects of bovine colostrum supplementation on immune variables in highly trained cyclistsJ Appl Physiol, 1985 · PMID 17095643
IGF-I, IgA, and IgG responses to bovine colostrum supplementation during trainingJ Appl Physiol, 1985 · PMID 12133885
Effects of bovine colostrum supplementation on serum IGF-I, IgG, hormone, and saliva IgA during trainingJ Appl Physiol, 1985 · PMID 9338422
Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performanceJ Appl Physiol, 1985 · PMID 12381742
Influence of vitamin C supplementation on oxidative and immune changes after an ultramarathonJ Appl Physiol, 1985 · PMID 11960947
Improvement of intestinal permeability with alanyl-glutamine in HIV patients: a randomized, double blinded, placebo-controlled clinical trialArq Gastroenterol · PMID 23657308
Examination of the efficacy of acute L-alanyl-L-glutamine ingestion during hydration stress in endurance exerciseJ Int Soc Sports Nutr · PMID 20181080
L-alanyl-L-glutamine ingestion maintains performance during a competitive basketball gameJ Int Soc Sports Nutr · PMID 22397703
L-glutamine absorption is enhanced after ingestion of L-alanylglutamine compared with the free amino acid or wheat proteinNutr Res · PMID 22575040
Effect of a long-term oral l-arginine supplementation on glucose metabolism: a randomized, double-blind, placebo-controlled trialDiabetes Obes Metab · PMID 22553931
Beneficial effects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant type 2 diabetic patientsAm J Physiol Endocrinol Metab · PMID 16772327
The effect of oral L-arginine supplementation on fasting glucose, HbA1c, nitric oxide and total antioxidant status in diabetic patients with atherosclerotic peripheral arterial disease of lower extremitiesEur Rev Med Pharmacol Sci · PMID 22530351
A study of growth hormone release in man after oral administration of amino acidsCurr Med Res Opin · PMID 6790230
Growth hormone responses to varying doses of oral arginineGrowth Horm IGF Res · PMID 15809017
No effect of short-term arginine supplementation on nitric oxide production, metabolism and performance in intermittent exercise in athletesJ Nutr Biochem · PMID 18708287
L-arginine supplementation in peripheral arterial disease: no benefit and possible harmCirculation · PMID 17592080
Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exerciseInt J Sport Nutr Exerc Metab · PMID 21813912
Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolismBr J Clin Pharmacol · PMID 17662090
Hemodynamic and vascular response to resistance exercise with L-arginineMed Sci Sports Exerc · PMID 19276857
L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationshipBr J Clin Pharmacol · PMID 9833603
Effect of L-Arginine supplementation on lipid profiles and inflammatory markers: A systematic review and meta-analysis of randomized controlled trials.Pharmacol Res · PMID 31442577
Oral arginine does not stimulate basal or augment exercise-induced GH secretion in either young or old adultsJ Gerontol A Biol Sci Med Sci · PMID 10496544
Acute L-arginine alpha ketoglutarate supplementation fails to improve muscular performance in resistance trained and untrained menJ Int Soc Sports Nutr · PMID 22510253
Restoring vascular nitric oxide formation by L-arginine improves the symptoms of intermittent claudication in patients with peripheral arterial occlusive diseaseJ Am Coll Cardiol · PMID 9809945
Influence of chronic supplementation of arginine aspartate in endurance athletes on performance and substrate metabolism - a randomized, double-blind, placebo-controlled studyInt J Sports Med · PMID 15895316
The effect of l-arginine supplementation on lipid profile: a systematic review and meta-analysis of randomised controlled trials.Br J Nutr · PMID 31922465
Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial studyIndian J Pharmacol · PMID 24014929
Adjunctive Use of a Standardized Extract of Withania somnifera (Ashwagandha) to Treat Symptom Exacerbation in Schizophrenia: A Randomized, Double-Blind, Placebo-Controlled StudyJ Clin Psychiatry · PMID 29995356
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialJ Int Soc Sports Nutr · PMID 26609282
Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med · PMID 23125505
Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients · PMID 30463324
Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclistsJ Ayurveda Integr Med · PMID 23326093
Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisJ Funct Morphol Kinesiol · PMID 33670194
Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled TrialJ Evid Based Complementary Altern Med · PMID 27055824
Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trialsPhytother Res · PMID 36017529
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adultsIndian J Psychol Med · PMID 23439798
Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical StudyCureus · PMID 32021735
Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHzJ Ethnopharmacol · PMID 23796876
Withania somnifera Improves Semen Quality in Stress-Related Male FertilityEvid Based Complement Alternat Med · PMID 19789214
Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile malesFertil Steril · PMID 19501822
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot StudyEvid Based Complement Alternat Med · PMID 24371462
Comparative evaluation of the effects of Withania somnifera with pentoxifylline on the sperm parameters in idiopathic male infertility: A triple-blind randomised clinical trialAndrologia · PMID 29770466
A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somniferaIndian J Psychiatry · PMID 21407960
Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974PLoS One · PMID 19718255
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.Hum Psychopharmacol · PMID 39083548
Randomized placebo-controlled adjunctive study of an extract of withania somnifera for cognitive dysfunction in bipolar disorderJ Clin Psychiatry · PMID 24330893
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive FunctionsJ Diet Suppl · PMID 28471731

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