---
title: "Cycling Supplements 2024 Updates"
date: 2024-06-29
categories: ["Supplements"]
url: https://www.semiprocycling.com/digest/cycling-supplements-2024-updates
author: Damian Ruse (SEMIPRO Cycling)
---
# Cycling Supplements 2024 Updates

![](https://www.semiprocycling.com/digest/images/4f6920c61421ce1a8eed06aa.webp)

A new systematic review has summarised the latest evidence on various supplements, dosages, timings, and outcomes for cycling performance 💊

## Caffeine ☕️

- **Dosage**: 3 - 6 mg/kg
- **Timing**: 45 - 60 mins pre-exercise
- **Outcomes**:   - ✅ 1.7 - 4.6% improvement in time-trials   - ✅ 2.53% increase in max power output for sprints

## Creatine 💪

- **Dosage**: 20 g/day for 5 days
- **Outcomes**:   - ✅ May increase time-to-exhaustion by 11%   - ❓ Results are inconclusive   - ✅ Potential synergistic benefits with caffeine

## Sodium Bicarbonate 🧂

- **Dosage**: 0.3 g/kg
- **Timing**: 60 - 180 mins pre-exercise
- **Outcomes**:   - ✅ May increase performance by 1.6 - 12%   - ❓ Results are variable

## Beta-Alanine 🫨

- **Dosage**: 6.4 g/day for 4 weeks
- **Outcomes**:   - ❌ No significant increase in performance

## Nitrates 🥬

- **Dosage**: 90 - 340 mg
- **Timing**: 120 - 180 mins pre-exercise or daily intake for 4 days prior to exercise
- **Outcomes**:   - ✅ May increase power output and time-trial performance   - ❓ Evidence is inconclusive

## Glycerol 💧

- **Outcomes**:   - ❌ No current supporting evidence

For more details, check out the study [here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11174392/).

## On my mind: Consistency

I've found that most people need consistency more than they need intensity. Intensity is flashy and dramatic, like running a marathon, writing a book in 30 days, or going on a silent meditation retreat. These feats make great stories, but they often come at the cost of sustainability.

Consistency, on the other hand, is the quiet force that drives real progress. It's the commitment to never miss a workout for two years, to write every week without fail, or to carve out daily moments of silence. These small, steady actions build habits and produce lasting results.

While intensity can spark motivation, it's consistency that maintains it. I've seen this firsthand in my own journey and the cyclists I've coached. The key isn't a single, extraordinary effort but the relentless dedication to showing up day after day. Consistency isn't as glamorous, but it's the foundation of true success.

Ridewell,

Damian

When you're ready to work with me check this out:

CYCLING COACHING: [semiprocycling.com/coaching](https://www.youtube.com/redirect?event=channel_description&redir_token=QUFFLUhqbC1IemRuOHVlYnVMdzNSYmFNa2hTazduRGZMd3xBQ3Jtc0trdWV1RVhfNTRzUlJXbURKMWNRWS1TdGpfaHp5M2RfZVFxaEpxN0I4aEJNaXR0RXNNT0FfOWxDT1hfOXYzOXRRWXJqMnVPTy1SUlFZWGVFa2poUERaWm9sVWsyNW0zYzRrajVQOE1KZTNGb2RvWHFlOA&q=https%3A%2F%2Fwww.semiprocycling.com%2Fcoaching)