Brazil research: these supplements best for spinning or cycling

New research published in the Journal of the International Society of Sports Nutrition has identified which supplements offer the strongest support for cycling performance and recovery. The study, which included Australian Olympic cyclist Sophie Edwards, reviewed existing evidence on supplements used by cyclists.

Best supplements for cycling performance

Spin classes and road cycling demand high levels of strength and endurance. To find which supplements actually help, the research team examined studies on performance and recovery. They found the strongest evidence for the following supplements in no particular order:

Beta-alanine, caffeine, carbohydrates, carnitine, creatine monohydrate, dietary nitrates, electrolytes, exogenous ketones, N-acetylcysteine, and sodium bicarbonate.

Study co-author Andrew Rowland explained that these supplements support performance by improving how the body uses fuel, increasing energy availability, and delaying fatigue. He said they influence how muscles produce and use energy, which matters for high‑performance athletes.

Best supplements for recovery

The body needs different nutrients during recovery than during exercise. The researchers also looked at supplements that support recovery through bone health, connective tissue integrity, and inflammation control. They identified the following supplements for recovery, again in no particular order:

Calcium, cherry juice, collagen, curcumin, iron, multivitamins, omega‑3 fatty acids, pickle juice, probiotics, protein, vitamin C, vitamin D, and zinc.

Because the body is an integrated system, addressing one area with a tailored supplement routine can have broader health effects. Rowland noted that the relationship between nutrition, training, and performance in elite cyclists depends on individualized supplement strategies based on training demands and competitive goals. He added that people need to personalize their supplement choices based on their own goals, which may range from improving recovery to supporting immunity to promoting long‑term physiological adaptation.

The review provides a starting point for anyone new to spinning or for experienced cyclists. For performance, supplements such as creatine may help; for recovery, collagen and others listed above can support the body after intense rides. Choosing a supplement routine tailored to individual needs can help advance fitness goals. The full research was published in the Journal of the International Society of Sports Nutrition (https://www.tandfonline.com/doi/full/10.1080/15502783.2026.2630487).