Top Cycling Supplements — Beta-Alanine, Creatine & Bicarb

Alongside solid training plans from Nottingham Physio, smart fuelling strategies and focused recovery methods, the best cycling supplements — beta-alanine, creatine and sodium bicarbonate — are three I’ve personally used and that are strongly backed by sports science. Each works through a different mechanism, targeting specific energy systems and performance demands. Their usefulness depends on your discipline and the type of racing you’re preparing for.

Beta-alanine – Building an Acid Buffer

Beta-alanine increases intramuscular carnosine, which acts as a pH buffer. By reducing hydrogen ion (H⁺) accumulation, it delays acidosis and allows you to sustain high-intensity work for longer before fatigue forces you to ease off.

• Best for: MTB, cyclocross, crit racing — anything with repeated high-intensity surges.
• How to take: ~6 g/day, split into smaller 1–2 g doses to reduce tingling (paraesthesia).
• Timeframe: Requires a loading phase of 4–6 weeks to saturate muscle carnosine.
• Backed by research: A meta-analysis by Hobson et al. 2012 (Amino Acids) showed beta-alanine improves exercise capacity in efforts lasting 1–4 minutes—like those decisive surges in MTB and CX.

I start beta-alanine during build blocks or pre-season so the effects carry into racing. I notice it most in stop-start MTB and CX, but repeated efforts in gravel or longer road races feel smoother too.

Creatine – More Than a Gym Supplement

Creatine boosts intramuscular phosphocreatine stores, which regenerate ATP during short, explosive efforts. This translates to stronger sprints, quicker recovery between surges, and better resilience late in races.

• Best for: XC, crits, short road climbs, track.
• How to take: 3–5 g/day (optional loading of 20 g/day for 5–7 days).
• Timeframe: Effective after ~5–7 days with loading, or ~3 weeks low-dose.
• Backed by research: Kreider et al. 2017 (JISSN) concluded creatine enhances repeated sprint performance and high-intensity capacity.

Expect 0.5–2 kg of water retention. I find it worth it in punchy races, but pure climbers or ultra-endurance riders should weigh that gain against benefit.

Sodium Bicarbonate – The Race-Day Tool

Unlike the other two, sodium bicarbonate is an acute, race-day strategy. It raises blood bicarbonate (HCO₃⁻), enhancing extracellular buffering and helping clear hydrogen ions during glycolytic efforts—delaying muscular fatigue when riding in the red.

• Best for: repeated 1–10 min efforts—short climbs, breakaways, late surges.
• How to take: ~0.3 g/kg body mass (≈24 g for an 80 kg rider), split doses 60–120 min pre-race.
• Timeframe: Single race-day protocol—always test in training for tolerance.
• Backed by research: Carr et al. 2011 (Sports Medicine) found sodium bicarbonate improves high-intensity performance lasting 1–7 minutes.
• Caution: GI distress is common if dosing or timing is off.

This is my go-to for key races. It took trial and error to get it right, but now the timing payoff is worth it. I’ve used it in both short and longer events, though I’ve yet to trial mid-race dosing in ultra-length formats.

My Takeaway

For long, steady endurance events like gran fondos, sportives, or ultra-distance rides, these supplements won’t shift performance—smart fuelling, pacing, and resilience do. But in racing that mixes endurance with repeated surges above threshold, beta-alanine, creatine, and sodium bicarbonate can each provide a small, meaningful edge—when you’ve tested them in training.

They don’t replace consistent training, recovery, and smart fuelling, but for riders who aim to optimise every detail, these are among the best cycling supplements to consider.

If you’d like help incorporating these into your race-week plan, check out our coaching services, and for guidance on how to combine these supplements with recovery protocols, see our blog on mobility exercises.

Disclaimer: This is not medical or nutritional advice. Supplements can interact with health conditions or medications. Always test in training before racing, and if in doubt, consult a doctor or registered dietitian.