Each month sees the emergence of new drinks, powders and pills promising ever-greater performance gains. The options are endless and, unless you have access to a sports nutritionist, pinpointing which ones actually work can feel like an impossible task. According to the 2018 consensus statement by the International Olympic Committee, just five products are supported by robust research and may offer performance enhancement.
Caffeine
It doesn’t take a lot of convincing for cyclists to embrace caffeine as an essential performance aid. After all it’s been studied for more than 100 years and many of us drink it daily in the form of coffee. Caffeine acts on the brain, blocking receptors that detect the presence of a fatigue-inducing chemical called adenosine. Caffeine therefore increases alertness and concentration and lowers the perception of effort, allowing you to keep going longer before succumbing to fatigue. ‘Its useful both on the road and on the track for its performance benefits, as well as cyclocross events’ explains Dr Sam Impey, lead nutritionist for the Great Britain Cycling team.
Caffeine may Improve endurance by 2 – 4% , as well as benefiting sprint and power events, according to the 2021 position stand of the International Society of Sports Nutrition (ISSN). Dr Impey recommends 2 – 3mg/ kg BW and taking it with carbohydrate to aid absorption. ‘For ease, many elites take caffeine in the form of chewing gum since 80% of the caffeine is absorbed 10 minutes after ingestion. Whereas it takes 30 – 60 minutes after tablets or gels.’
Can coffee provide the same performance-enhancing benefits as an equivalent dose of caffeine? This is hard to measure as the caffeine content of coffee varies hugely. A Which? survey found a single espresso from Pret A Manger contained six times as much caffeine as one from Starbucks, while cappuccinos from Greggs and Pret contained significantly less caffeine than one from Costa. That said, a 2018 study found that coffee works just as well as caffeine, boosting one mile run time by 1.3% compared to decaf.
Individual responses vary and not everyone performs better with caffeine. ‘This is thought to be due to genetic variation, which can predispose people to be ‘fast’ or ‘slow’ caffeine metabolisers. ‘Fast’ metabolisers have the AA genotype of the CYP1A2 gene, break down caffeine quicker and experience a greater performance enhancing effect than slow metabolisers (CC genotype)’ says Dr Impey.
Nitrate and beetroot juice
There’s a solid base of evidence to suggest that beetroot juice – a rich source of nitrate – can improve endurance performance in time trials between 12 and 40 minutes as well as repeated sprint performance. ‘This makes it a potentially useful supplement for road TTs, sprint and endurance track events,’ explains Dr Impey. It works by increasing levels of nitric oxide in the body, which helps to dilate blood vessels, reduce the oxygen cost of submaximal exercise and delay fatigue. This means you can tolerate higher intensities for longer. A 2020 meta-analysis of 80 studies showed that beetroot juice enhanced endurance performance by approximately 3%. ‘We find that the performance benefits tend to be less than those from caffeine,’ notes Dr Impey.
The majority of studies showing a positive effect involved untrained or recreational athletes. Whether beetroot juice also benefits performance in elite cyclists is unclear. Additionally, beetroot juice may not benefit female cyclists in the same way as it does male cyclists, according to a 2020 analysis. The optimal dose is 5 – 9 mmol (310–560 mg) nitrate, equivalent to one or two x 70-ml beetroot shots, consumed two to three hours before exercise. But a 3 -7 day ‘beetroot loading’ phase may be needed to produce an ergogenic effect in more highly trained cyclists, according to a recent Danish study .
Beta-alanine
The idea behind beta-alanine supplementation is to increase carnosine levels, which in turn may help reduce muscle acidosis and delay the onset of neuromuscular fatigue. A 2017 systematic review of 40 studies involving a total of 1451 participants concluded that beta-alanine supplementation could bring small but meaningful benefits (0.2 – 3%) for those participating in events ranging from 30s to 10 minutes. ‘Sprinting is the most common use for beta-alanine but there are also potential benefits for road endurance events where you’re sitting at or close to threshold for a while. The amount of lactate produced ramps up so if you can delay that a bit, then that’s a benefit,’ explains Dr Impey.
The optimal dose is 65 mg/kg body weight/day, or about 3.2 – 6.4g/day, but is most effective when taken in several smaller doses (e.g. 0.8 – 1.6g every 3 – 4 h) over a 10- to 12-week loading period. The main side effect is paraesthesia (skin tingling) within 30 – 60 minutes of taking a dose although this appears to be harmless and is associated mainly with higher doses.
Creatine
Creatine is one of the most studied sports supplements, and studies have consistently shown that it increases strength, power and muscle mass through resistance training. It is most commonly available as creatine monohydrate. Creatine combines with phosphorus to form phosphocreatine (PC) in your muscle cells. This is an energy-rich compound that fuels your muscles during high-intensity activities, such as lifting weights or sprinting. Creatine supplementation raises PC levels, allowing you to sustain all-out effort longer and recover faster between sets, leading to greater training adaptations. ‘For this reason, it’s favoured by track sprint cyclists – but the real benefit of creatine comes from supporting gym work, building power and strength, which translates as better power output on the bike,’ says Dr Impey.
But there are potential downsides of creatine supplementation for cyclists, namely weight gain due to extra water, which can cancel out the gains in sprint power. To minimise the weight gain associated with creatine loading, Dr Impey advises taking a maintenance dose of 2 – 5g/day. It may be worth trying during the off-season when you do more strength training.
Bicarbonate
Bicarbonate works by making the blood more alkaline and counteracting the rising acidity that occurs during high-intensity exercise, delaying fatigue. Studies show it boosts performance by 2 – 3% in events between 45 seconds and 8 minutes. ‘Bicarbonate can produce potentially the biggest gains in acute performance, but these are often mirrored by the gastro-intestinal challenge that it can often produce’ says Dr Impey. Its side effects – namely gas, bloating, stomach pain and explosive diarrhoea – may cancel out any potential performance benefit.
To reduce the risks of GI upset, Dr Impey advises taking sodium bicarbonate (0.3g/ kg BW) with 1 – 1.5g carbohydrate/ kg BW and at least 500 ml water in the 2 – 3 h pre-exercise period. This, he says, creates similar conditions to Maurten’s Bicarb System. A pricier option at £60/ 4 servings, bicarbonate is encapsulated in a hydrogel, so it bypasses digestion in the stomach (thus avoiding stomach problems) then enters the intestines where it gets dissolved and absorbed. There are no published studies to support its claims to date but Team Jumbo Visma and other world tour cyclists have used it with success.
Don’t accidentally dope
If you compete in events and decide to take a supplement, check that it has been certified by a supplement certification programme, such as Informed Sport. Supplements are the biggest cause of inadvertent doping in the UK. British Cycling have a policy of strict liability, which means cyclists take supplements at their own risk. ‘I always say, if a supplement sounds too good to be true it probably is. And if it has that much of a performance benefit then it should be banned or probably will be banned soon!’ cautions Dr Impey.
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
maximising endurance, strength, performance and recovery
the most popular sports supplements
relative energy deficiency in sport (RED-S)
hydration strategies
nutrition for masters athletes, young athletes and plant-based athletes
nutrition preparation for competition
gut health and how to avoid gut problems during exercise
CBD (cannabidiol) seems to be all the rage among athletes and regular exercisers. Among other things it purports to help relieve pain, reduce muscle soreness and inflammation, improve sleep quality and ease anxiety. Approximately 4 – 6 million UK adults have tried CBD. However, research to support its use is sparse and manufacturers are not allowed to make explicit health claims for it. Here’s what you need to know about cannabidiol.
What is CBD?
CBD is one of around 120 active compounds (cannabinoids) found in the Cannabis sativa plant. CBD is produced from the hemp (as opposed the marijuana) strain of the plant, which has a very low concentration of tetrahydrocannabinol (THC), the illegal psychotropic compound. Whereas THC enables you to get ‘high’, CBD does not. However, it is mistaken to describe it as having no ‘psychoactive’ effect, because it acts on the brain and appears to impact cognitive functions. CBD is widely available in the form of oils, tinctures, capsules, sprays, lotions and gummies.
Despite this, one study of more than 500 rugby league and union players found that 26% currently or previously used CBD to provide pain relief or improve sleep quality.
How does CBD work?
It is thought that CBD works by interacting with the body’s endocannabinoid system (ECS). This is a network of receptors in your brain, peripheral tissues and immune system which is involved in regulating sleep, appetite, pain and immune responses. The body produces its own cannabinoids (endocannabinoids), that bind to CB1 and CB2 receptors and inhibit the release of certain neurotransmitters. It is plausible that CBD supplements augment the body’s own endocannabinoids.
In terms of improving sleep quality, it has been proposed that CBD inhibits adenosine re-uptake in the brain.
Is it legal?
Hemp-derived CBD is legal to buy and use in the UK provided it contains less than 0.3% THC. It is also legal for use in drug-tested sport since it was removed from the World Anti-Doping Association’s (WADA) prohibited list in 2018. However, UK Anti-Doping (UKAD) cautions against its use as it may be contaminated with THC or other prohibited cannabinoids.
A recent report by industry body, the Centre for Medicinal Cannabis, blind-tested 30 CBD products, bought on the High Street and online. It found almost half (45%) had measurable levels of THC, making them technically illegal in the UK. Only 38% of the products were within 10% of the advertised CBD content and 38% actually had less than half of the advertised CBD content. One product had 0% CBD. For this reason, athletes subject to anti-doping rules are advised to avoid it as it carries a risk of inadvertent doping.
Are there any side effects?
A 2018 report from the World Health Organisation says CBD is safe and doesn’t have the potential for addiction. Similarly, a review on the safety and side effects of CBD found it is well-tolerated although there are reports of tiredness, diarrhoea and changes in appetite. One study in mice indicated potential for liver damage and interactions with other medications.
Practical recommendations
The lack of published evidence for CBD and the risk of contamination with THC means it cannot be recommended to athletes and regular exercisers at present, particularly those who are subject to anti-doping rules. Even those products displaying a certificate of analysis cannot guarantee inadvertent doping. Another problem is the big variation in CBD concentration between products, as well as the lack of data on effective doses. Since CBD products are expensive, I recommend saving your money for now.
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The sports supplements market is big business. But, according to a recent consensus statement by the International Olympic Committee, the majority of sports supplements have little evidence to back them up. At best, they are unnecessary, and, at worst harmful or prohibited. In Part 1, I looked at supplements supported by solid evidence. In this article (Part 2) I cover supplements that may be worth considering and those that have no or limited benefit.
Category 2: Supplements that may be worth considering
Cherry Juice
POSSIBLE BENEFITS: REDUCED INFLAMMATION, IMPROVED BLOOD FLOW
A study at Northumbria University found that cyclists who consumed 30 ml of Montmorency tart cherry juice concentrate twice daily for 5 days before and 3 days after a simulated 109-minute road race experienced less muscle damage and inflammation. And a meta-analysis of 10 previous studies, published earlier this year concluded that it may also enhance endurance performance when taken 1.5 hours or up to 7 days before an event. These benefits are attributed to its high content of anthocyanins, which are powerful vasodilators, antioxidants and anti-inflammatory agents.
Blackcurrant extract
POSSIBLE BENEFIT: IMPROVED BLOOD FLOW
Blackcurrant anthocyanins have similar benefits to those found cherries and may also improve recovery from exercise-induced muscle damage. A double blind study from the University of Chichester found that 7 days of supplementation with 300mg New Zealand blackcurrant extract improved 16.1km time trial performance by an average of 2.4% and increased fat oxidation by 27% during moderate-intensity cycling. However, a more recent study by the same research team found that runners who took blackcurrant extract fared no better in terms of recovery, post-exercise muscle soreness or fatigue after a half-marathon compared with those who took a placebo.
Collagen
POSSIBLE BENEFIT: ENHANCED INJURY RECOVERY
Collagen is the main protein in tendons, bones, ligaments and cartilage and scientists are currently investigating whether collagen supplementation can prevent or treat musculoskeletal injuries. A joint US- Australian study showed that taking 15g of vitamin C-enriched gelatine (a food form of collagen) 1h before high-intensity exercise (skipping) increased collagen manufacture. But its early stage research and the functional benefits, and the effects on injury recovery in elite athletes are not currently known.
Turmeric/ curcumin
POSSIBLE BENEFIT: REDUCED INFLAMMATION
Curcumin is the bioactive ingredient in turmeric root that gives the spice its distinctive yellow colour and has been shown in lab tests to have anti-inflammatory properties. A double-blind New Zealand study in 2015 showed that taking 5g curcumin a day for 2.5 days prior to and following eccentric (muscle damaging) exercise reduced subsequent pain associated with DOMS and lowered muscle damage. More research is needed to back up these findings, though.
‘Greens’ powders
POSSIBLE BENEFIT: EXTRA PLANT-DERIVED NUTRIENTS
Greens powders contain various blends of plant extracts, vitamins and minerals. Although it’s tempting to believe that the powdered form of vegetables are just as good, you’re better off eating the actual food. Powders lack the fibre and water abundant in vegetables that are so important for satiety. When it comes to vitamins and minerals, more isn’t necessarily better and – unless you eat whole foods too – you risk getting too much of one vitamin and not enough of others. There’s no published evidence that they enhance performance. However, green powders could be a useful addition to your diet if you struggle to eat sufficient fruit and vegetables.
Category 3: Supplements that have no or limited benefit
Branched chain amino acids (BCAAs)
CLAIMED BENEFIT: IMPROVED MUSCLE SYNTHESIS
Theoretically they may help prevent protein breakdown and during fasted training. But, according to a 2017 study at the universities of Exeter and Stirling, if sufficient protein is being consumed then there appears little benefit in taking BCAAs.
Cannabidiol (CBD)
CLAIMED BENEFIT: REDUCED PAIN AND INFLAMMATION
CBD is a cannabinoid produced by the cannabis plant, which some brands claim has pain relieving and anti-inflammatory benefits. These claims are supported only by anecdotal evidence. Although it is not currently a banned substance, it carries a high risk of inadvertent doping due to contamination with tetrahydrocannabinol (THC), the illegal psychoactive compound.
Nootropics
CLAIMED BENEFIT: SHARPENED MENTAL FOCUS
Nootropics, or ‘smart drugs’ are supplements that can potentially boost mental performance. They include both natural (e.g. herbal extracts) and synthetic substances. Nootropics marketed as pre-workout boosters claim to improve energy and focus. Some small studies show that some nootropic supplements can affect the brain. But there is a lack of evidence from large controlled studies to show that these supplements work and are completely safe.
DON’T ACCIDENTALLY DOPE
Supplements are the biggest cause of inadvertent doping in the UK. Unlike prescription medicines, there is no systematic regulation of supplements, which means there’s no official check on safety, quality or whether they are free from prohibited substances. British Cycling have a policy of strict liability, which means you take supplements at your own risk and cannot claim you didn’t know what you were taking. Not only could you risk failing a doping test but you also risk serious harm to your health. You can cut this risk by making sure your supplement comes from a reputable company that has strict manufacturing controls and provides a certificate to prove it has been batch tested for banned contaminants by a recognised sports anti-doping lab. Look for the Informed Sport logo on the label and cross reference the batch number on their website www.informed-choice.org/.
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Expert advice on how to how to eat well and improve your performance
With so many sports supplements promising performance gains, sorting the proven from the mere placebo is baffling at best. Here, I’ve sifted through some of the most popular supplements for athletes and put them into three categories. This article (part 1) covers supplements supported by solid evidence. Part 2 covers supplements that may be worth considering and those that have no or limited benefit.
The sports nutrition market is awash with tablets, powders and potions promising performance gains. Some of them are very eye-catching; a nutritional improvement, if it works, is a relatively easy gain – no extra work required, just a small financial outlay. But most of us also realise that many, if not most, supplements overpromise and under-deliver. There’s no replacement for a well-balanced diet and strategic nutrient timing around training. Nonetheless, sports supplements are widely used by athletes at every level of the sport. According to a recent consensus statement by the International Olympic Committee, there are a few products that are supported by robust research and may offer performance or health benefits.
(1) Supplements supported by solid evidence
Vitamin D
BENEFITS: BONE HEALTH, MUSCLE FUNCTION, IMMUNITY
Vitamin D is important for muscle function, bone health and healthy immunity. A study of 50 competitive male road cyclists found the majority had low levels of vitamin D, putting them at greater risk of injury and respiratory infection. In tests on a group of footballers who were given either a vitamin D supplement or a placebo, researchers found that, after eight weeks of training, the supplemented group showed significant performance improvements compared to the placebo group. However, taking vitamin D if you are not deficient will not boost performance. Your GP should be able to test your vitamin D levels; or you could buy a test kit from a private provider such as Forth Edge (www.forthedge.co.uk) or Medichecks (medichecks.com); if yours is less than 50nmol/L, then you will benefit from supplements (100mcg or 4,000IU per day is the upper limit). Sports endocrinologist Dr Nicky Keay recommends athletes maintain levels of at least 90nmol/L. If testing is not available to you, Public Health England recommends taking a daily 10mcg supplement during autumn and winter – and it won’t do any harm all year round.
Caffeine
BENEFITS: ALERTNESS, REDUCED FATIGUE
Caffeine has been studied for 100 years. Its is a stimulant that acts on the brain, blocking the action of a brain chemical called adenosine that normally makes you feel tired. Caffeine therefore increases alertness and concentration and lowers perceived exertion, making exercise feel easier. Studies show caffeine enhances endurance performance, shaving an average of 3.2% off of athletes’ finish times, as well as sprint and power-based events. You only need 1–3 mg/kg to get a performance boosting effect, which is less than once believed (6 -9 mg/kg). For a 70 kg cyclist, this would be 70 – 210 mg, equivalent to a double expresso, 2 – 4 caffeine gels or 1 – 3 cans of energy drink. Since the caffeine content of coffee is variable, many athletes prefer to take it in tablet form. Consume it 30–60 minutes before you want the desired effect, either before an event or towards the end of it when you need an energy boost. It stays in your bloodstream a long time – it’s half life is around 5 – 6 hours, meaning that you’ve only managed to clear half of it out of your body by then. Individual responses vary and not everyone performs better with caffeine. Experiment in training, not on race day, to find out the dose and timing that works for you.
Beetroot Juice
BENEFIT: IMPROVED BLOOD FLOW
There’s a solid base of evidence to suggest that beetroot juice – a rich source of nitrate – can improve endurance performance in events lasting 12–40 minutes as well as repeated sprint performance. It increases levels of nitric oxide in the body, which is a potent vasodilator, meaning it helps to dilate blood vessels, improve blood flow and aid oxygen delivery to muscles. It improves muscles’ efficiency in using oxygen, reducing the oxygen cost of submaximal exercise to such an extent that endurance rises by up to 15% (equivalent to a 1% improvement in a time trial). Cyclists given 500ml beetroot juice 2 ½ hours before a time trial race improved their performance by 2.8% in a 4km race and 2.7% in a 16.1km race. It seems to reduce the rate of fatigue, making it useful for anyone performing endurance or high-intensity interval exercise. Not all studies have produced positive results, though. Elite athletes seem to gain a smaller benefit from beetroot juice than recreational athletes. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that pre-run beetroot juice made no difference to 5km running performance.
The ideal dose is 300–600 mg nitrate, equivalent to one or two x 70-ml beetroot ‘shots’, taken two to three hours before exercise. But a 3 -7 day ‘beetroot loading’ phase may be needed to produce an ergogenic effect in more highly trained cyclists, according to a recent Danish study . Alternatively, you may prefer to consume nitrate-rich foods, such beetroot, rocket, celery, spinach and lettuce. Avoid using antibacterial mouthwash, as this removes beneficial bacteria in the mouth that convert some of the nitrate to nitrite and thus reduces the benefits of beetroot juice. As for side effects, there’s a harmless, temporary, pink colouration of urine and stools.
Beta-alanine
BENEFIT: SPRINT TOLERANCE
Beta-alanine is a non-essential amino acid that may enhance sprint performance and benefit performance in events ranging from 30s to 10 minutes, or those involving repeated high intensity efforts (e.g. resistance training, team- and racket-sports). Taking supplements increases carnosine concentrations in the muscles, which increases buffering capacity and helps offset the build-up of hydrogen ions during high-intensity anaerobic exercise that results in fatigue. So, beta-alanine supplements may help delay the onset of fatigue, increase exercise capacity and increase high-intensity performance. The optimal dose is 65 mg/kg body weight/day, or about 3.2 – 6.4g/day, but is best utilised when taken in several smaller doses (e.g. 0.8 – 1.6g every 3 – 4 h) over a 10- to 12-week loading period to minimise the likelihood of side effects such as paraesthesia (skin tingling). Recreational athletes usually gain greater benefits than elite athletes.
Iron
BENEFIT: OXYGEN-CARRYING CAPACITY OF BLOOD (IF PREVIOUSLY IRON-DEFICIENT)
If you have been diagnosed with iron deficiency, then you’ll benefit from iron supplements. Symptoms include persistent tiredness, fatigue, above-normal breathlessness during exercise and loss of endurance and power. Your doctor can carry out a simple blood test (that measures ferritin, haemoglobin, iron and haematocrit) and will prescribe supplements if you need them. However, if you’re not deficient, you should not take supplements above the Recommended Dietary Allowance as high doses cause side effects such as constipation.
Vitamin B12
BENEFIT: PREVENTS ANAEMIA
Deficiency of vitamin B12 is a particular risk for vegans, as it isn’t found in plant sources. Lack of B12 can result in anaemia and impact adversely on endurance performance. The Vegan Society recommends taking a supplement containing 10 micrograms of B12, or including vitamin B12-fortified non-dairy milk alternatives, yeast extract or breakfast cereal. Vegetarians can find vitamin B12 in eggs and dairy products.
Creatine
BENEFIT: IMPROVED RECOVERY FROM MAX EFFORTS
Boosting muscle creatine levels enables you to sustain all-out effort longer than usual and recover faster between sets. For this reason, it’s favoured by track sprint cyclists – no studies have demonstrated a significant benefit for endurance cyclists. A review of 22 studies concluded found that creatine increases maximum strength by an average 8%, and endurance strength (maximum reps at a sub-maximal load) by 14%. There are several forms of creatine, but creatine monohydrate is the most effective and well-researched form. It can be taken as a five-day loading dose (four x 5 g per day) or 2–3 g per day for four weeks, followed by a maintenance dose of 2 g/day. The only side effect is weight gain due to extra water in the muscle cells.
More than 100 delicious recipes for breakfasts, salads, burgers, falafels, soups, curries, stews, weekend dinners, desserts and snacks that take 30 minutes or less to prepare
Expert advice on how to how to eat well and improve your performance
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
If you enjoyed this article and want to find out more about food and nutrition, as well as some easy and tasty meal inspiration, then my new book, 