What the Research Shows

• Creatine increases strength and power when combined with resistance training
• Creatine helps maintain muscle mass and reduce injury risk
• Creatine supplementation increases lactate threshold in endurance athletes

What the Research Shows

• Beta-alanine improves cycling capacity and sprint performance
• Beta-alanine can increase power output during high-intensity interval training
• Beta-alanine increases endurance and muscle buffering capacity

What the Research Shows

• Beet juice supplementation enhances VO₂ max and lactate threshold
• Beet juice supplementation improves aerobic capacity, cardiac output, and oxygen efficiency
• Been Juice improves sprint performance

What the Research Shows

• Tart cherry juice reduces muscle soreness and protects muscles after intense resistance exercise
• Tart cherry improves endurance performance and recovery for trained athletes
• Polyphenol extracts reduce oxidative damage and aid recovery

What the Research Shows

• HMB reduces muscle soreness and muscle damage from training
• HMB improves endurance performance in runners, cyclists and triathletes
• HMB reduces recovery times by protecting against exercise-induced muscle damage

Sports Nutrition for Cyclists

Ex-pro marathoner-turned-cyclist Rob Watson dives into your body's nutritional needs for long-distance cycling events like a Gran Fondo.