The TEN best cycling supplements to take in JULY 2025 what they are what they contain efficacy contraindications
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During cycling, especially in periods of intense training or competitions, it might be beneficial to supplement your diet with certain specific nutrients.
Before you start, it's important to emphasize that the use of supplements should always be done under the supervision of a qualified health professional. Additionally, the effectiveness of supplements can vary from person to person and also depends on diet, training level, and other individual factors. That said, here's a list of ten commonly used supplements in cycling during July 2025:
Commonly Used Cycling Supplements (July 2025)
Electrolyte Supplements
Contents: Sodium, potassium, magnesium, calcium.
Efficacy: Prevent dehydration and muscle cramps.
Dosage: 1-2 tablets dissolved in water per hour of activity.
Contraindications: Avoid in cases of hypertension without consulting a doctor.
BCAAs (Branched-Chain Amino Acids)
Contents: Leucine, isoleucine, valine.
Efficacy: Reduce muscle fatigue and accelerate recovery.
Dosage: 5-10 g before and/or after activity.
Contraindications: Potential kidney problems at high doses.
Carbohydrate Supplements
Contents: Maltodextrin, dextrose, fructose.
Efficacy: Provide immediate energy during activity.
Dosage: 30-60 g per hour of activity.
Contraindications: Monitor in cases of diabetes.
Beta-Alanine
Contents: Beta-alanine.
Efficacy: Improves muscle endurance by reducing acidosis.
Dosage: 3-6 g per day.
Contraindications: Paresthesia (tingling sensation) if taken in high doses.
Creatine
Contents: Creatine monohydrate.
Efficacy: Increases muscle strength and improves recovery.
Dosage: 3-5 g per day.
Contraindications: Kidney problems in predisposed individuals.
Caffeine
Contents: Anhydrous caffeine.
Efficacy: Increases energy and concentration.
Dosage: 100-200 mg 30-60 minutes before activity.
Contraindications: Anxiety, insomnia, palpitations.
Protein Powders
Contents: Whey, casein, plant-based proteins.
Efficacy: Support muscle recovery.
Dosage: 20-30 g after activity.
Contraindications: Lactose intolerance (for whey).
Omega-3
Contents: EPA, DHA.
Efficacy: Reduces inflammation and improves cardiovascular health.
Dosage: 1-3 g per day.
Contraindications: May increase bleeding risk at high doses.
Vitamin D
Contents: Vitamin D3.
Efficacy: Supports bone and immune health.
Dosage: 1000-2000 IU per day.
Contraindications: Hypercalcemia at very high doses.
Multivitamins
Contents: Essential vitamins and minerals.
Efficacy: Compensate for potential nutritional deficiencies.
Dosage: 1 tablet per day.
Contraindications: Do not exceed the recommended dose to avoid overdosing.
General Advice
Consult a doctor: Always consult a healthcare professional before starting any supplement, especially if you have pre-existing medical conditions.
Read labels: Make sure supplements are high-quality and produced by reputable brands.
Monitor your body's response: Each individual reacts differently to supplements, so it's important to observe how your body responds and adjust accordingly.
These supplements can help you maintain performance and well-being during your cycling rides in the warm months, but it's crucial to use them consciously and safely.
Keep in mind that every individual has different nutritional needs and requirements. Before taking any supplements, it's advisable to consult your doctor or a dietitian to determine your personal needs and ensure the chosen supplements are appropriate for you.
Do not take supplements without first consulting your doctor and obtaining their consent.