Protocol · Sports & Performance
Cycling Performance Protocol
Caffeine and Beetroot Juice (Nitrate) are the core of this stack, with 2 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Cycling Performance.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
4 supplements · 3 graded · 1 graded A
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Caffeine | Amount listed: 3–6 mg/kg body weight, 30–60 min pre-ride | Adenosine antagonist that reduces perceived exertion, enhances fat oxidation, and improves endurance capacity
| Grade A for Aerobic Exercise Metrics4 studies · 218 people | ||
| Beetroot Juice (Nitrate) | Amount listed: 6–8 mmol nitrate (500 ml beetroot juice) 2–3h pre-exercise | Increases nitric oxide production, improving oxygen efficiency and reducing the ATP cost of exercise | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Beta-Alanine | Amount listed: 3.2–6.4 g daily for 4+ weeks | Increases muscle carnosine, buffering acid during sustained high-intensity efforts
| Grade C for Anaerobic Capacity2 studies · 20 people | ||
| Sodium Bicarbonate | Amount listed: 0.3 g/kg body weight, 60–90 min pre-exercise | Extracellular buffer that delays fatigue during high-intensity cycling efforts and sprints
| Grade C for Aerobic Exercise Metrics6 people | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. 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 in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade A
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How this protocol works
In plain language
Cycling performance depends on aerobic power (VO2max), efficiency, lactate threshold, and the ability to sustain high intensities during climbs, breakaways, and sprints. This protocol targets all these factors with the most evidence-backed ergogenic aids in cycling research.
- Caffeine is the most reliable performance enhancer for cycling. It reduces perceived exertion (making hard efforts feel easier), increases fat burning (sparing glycogen), and improves focus. Studies consistently show 2-4% improvements in time trial performance—a massive margin in competitive cycling.
- Beetroot Juice (Nitrate) has revolutionized endurance sports nutrition. Dietary nitrate is converted to nitric oxide, which improves the efficiency of oxygen use in muscles. This means you can maintain the same power output with less oxygen—or go faster at the same effort. Effects are most pronounced at altitude.
- Beta-Alanine is beneficial for cycling efforts that push into the anaerobic zone—climbs, attacks, and sprint finishes. By increasing muscle carnosine, it buffers the acid that accumulates during these high-intensity efforts.
- Sodium Bicarbonate provides additional buffering capacity for intense efforts lasting 1-7 minutes. It's particularly useful for criterium racing, short time trials, and mountain-top finishes.
Expected timeline: Caffeine works acutely (peak 30-60 min). Beetroot juice is best used 2-3 hours pre-exercise. Beta-alanine requires 4+ weeks of daily supplementation. Test GI tolerance with bicarbonate before race day.