5 Supplements All Female Cyclists Should Consider

A question I frequently hear from many of my female coaching clients is, “What supplements do you take?”

This is one I hesitate to answer because supplements are very individualized. Several of the supplements I take are based on bloodwork identifying things I’m deficient in.

That said, there are several supplements that *most* female cyclists can benefit from taking, and there are a few others that *many* other folks may be deficient in.

But First…..

Here’s what I always tell my coaching clients: supplements are called “supplements” for a reason. They are supposed to supplement an already solid foundation.

That foundation includes eating enough calories (chronic under-fueling is VERY common among female cyclists), getting enough of all three macronutrients (carbs for energy, protein for muscle repair, and fats for hormones), and sleeping 7-9 hours per night consistently.

Eating well and getting enough sleep will help far more than any pill or powder ever will.

Additionally, don’t forget that there is a MASSIVE marketing machine out there selling supplements. Globally, the supplement makret is worth hundreds of billions of dollars per year. Really question folks pushing supplements, and do your own research before taking anything.

Protein Powder

Most female athletes are NOT getting enough protein. Active women need somewhere between 1 gram of protein per kilogram of body weight and 1 gram of protein per pound of body weight. For me as a 130 pound woman, that means I need between 60 and 130 grams of protein per day. (I personally aim for around 100 grams per day).

Why such a big range? Different studies have suggested different amounts, but the consensus is that most of us are not getting enough. Try slowly increasing your daily protein intake until you find the sweet spot for you.

Protein is like the construction crew for your muscles. Without enough of it, your body can’t repair and build stronger tissue after hard training sessions.

While real food protein is best, most of us find that it’s really hard to get 100 grams (or more) of protein every day without supplementing.

I use unflavored whey protein because I can sneak it into everything – smoothies, oatmeal, pancakes, even yogurt – without changing the taste.

If you’re vegan, plant protein powders also work well, but you might need slightly more to account for lower bioavailability.

Creatine

Let’s start by busting a myth. Creatine isn’t going to make you “bulky” or turn into a man.

Instead, creatine increases muscle performance in short-duration, high-intensity exercises and helps your muscles produce energy more efficiently. Think of it as giving your muscle’s energy system a turbo boost.

Females naturally have 70-80% lower creatine stores compared to males, which means we might benefit even more from supplementation. Research shows that female athletes who supplemented with creatine increased their bench press strength and reduced body fat more significantly over five weeks compared to those taking a placebo.

Omega 3s

Omega-3 fatty acids are important for everybody but offer some specific benefits for athletes.

Omega 3s improve recovery by decreasing inflammation in muscles. One study found that muscle soreness was significantly lower in the omega-3 group versus placebo at 24 hours post-exercise.

You can get enough Omega 3s by eating fatty fish (like Salmon) twice per week. If you aren’t eating that much, supplement wih EPA and DHA. For athletes, studies showed positive changes with 1 (or more) grams per day for at least 8 weeks.

Electrolytes

Electrolytes are one supplement I recommend every cyclist should be using. In fact, I recommend electrolytes any time you’re sweating. A lack of electolytes can lead to dehydration, cramping, low blood pressure, and inadequate recovery.

You don’t need fancy formulations. Look for any formulation that has sodium, potassium, and magnesium, and a flavor that you enjoy! We’ve tested a bunch and have a list of our favorite electrolyte drinks here.

You may also benefit from additional magnesium supplementation. A study of professional cyclists found that 400mg/day of magnesium during a 3-week stage race exerted a protective effect on muscle damage.

Magnesium also calms the nervous system and improves sleep quality by regulating the sleep-wake cycle. For athletes, better sleep equals bettter recovery.

Caffeine

Caffeine can enhance performance when taken before a race. It’s one of the most researched and effective performance supplements out there.

Some people are super sensitive to caffeine and it can cause jitters, anxiety, or mess with sleep. Start small and see how you respond.

I use caffeine strategically for races or really hard training sessions (or in energy chews when I’m bonking), but not every day.

The “Only If Your Blood Work Or Doctor Says So” Category

Here are a couple of additional supplements that can be helpful for many women, but should be used only with blood work and/or under the direction of a doctor.

• Iron. A shocking number of female athletes are deficient in iron. In fact, in a study of non-professional, highly trained female endurance athletes, 46% were diagnosed with iron deficiency. But please, please, please get tested first. Too much iron can be dangerous.

• Vitamin D. Among athletes generally, the prevalence of vitamin D deficiency is alarmingly high—sometimes exceeding 50%—and tends to be greater in females than males. Get tested first to find out how much you should be taking.

More Stuff You Might Like

• Cycling Nutrition: 9 Tips For Fueling On The Bike
• Everything You Need To Know About Cycling Hydration
• Cycling Recovery: 7 Things You Need To Be Doing

References

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