Cycling Performance Supplements That Actually Work. The Science

What supplements are actually shown to improve cycling performance and/or speed recovery? I go into the science on supplements that actually work.
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Studies I used in this video:
journals.humankinetics.com/vi...
www.jstage.jst.go.jp/article/...
link.springer.com/article/10....
www.mdpi.com/2072-6643/2/1/75...
link.springer.com/article/10....
jissn.biomedcentral.com/artic...
journals.humankinetics.com/vi...
link.springer.com/article/10....
journals.lww.com/nsca-jscr/Fu...
journals.humankinetics.com/vi...
journals.lww.com/nsca-jscr/Fu...
www.ncbi.nlm.nih.gov/pmc/arti...
www.researchgate.net/profile/...
journals.humankinetics.com/vi...
cdnsciencepub.com/doi/abs/10....
journals.humankinetics.com/vi...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
europepmc.org/abstract/med/25...
www.tandfonline.com/doi/abs/1...
jissn.biomedcentral.com/artic...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pubmed/1...
link.springer.com/article/10....

[@lifeofarthid3232]

you should make a Hyper gain beast mode coffee mug. Id definitely support it ^^

[@graffix11us]

Now that's some merch I can get behind!

[@trackhead681]

Has to be in the cupcake flavor. If not, I'm out.

[@peglor]

A pint glass would be even better :-).

[@scottswygert7165]

Branded shaker bottle. The kind with the plastic ball inside.

[@ElonMuckX]

Beer Mug!!!

[@andrewrivera4029]

Potassium especially during the summer has really helped me during Ironman, ultras and long endurance events.

[@timocallaghan4408]

truth, superhydration tablets in my drink make a huge difference in high temps

[@SonnyDarvishzadeh]

What's the dosage and timing for Potassium?

[@andrewrivera4029]

@@SonnyDarvishzadeh I take 600mg supplement of potassium dose, more frequently during the summer less so in the winter as needed.

[@PaulLangmead]

@@andrewrivera4029 2 bananas would do the same and may be cheaper. Whether its more bioavailable I don't know.

[@aboum-2305]

I can’t thank you enough for bringing the science into this conversation!

[@ramaananda5035]

Thanks Dylan for providing all the science about cycling! You present it in a humorous & entertaining manner easy to listen to.

[@ComedyClipsX]

Great video idea! Keep up with the incredible content!

[@Mcglocklingirls]

Again learnt something new from Dylan. Thank you for great content and love the injection of humor. Keep it up

[@luv2machine]

Wow. Just started watching some of your videos. You do a fantastic job of showing information from multiple sources. Your scientific approach to every topic with the added personal experience and level headed conclusions are great. Just subscribed.

[@Cookefan59]

Brilliant. Humor, sarcasm and hard facts. You gotta love this guy! 😂

[@trepidati0n533]

Heard your interview with Taren....hearing the "non-edited' version of you was really nice and gave me a better appreciation for the work you do.

[@cb6866]

Thank you....and BHD. Be safe !

[@pbalerig]

Great video and perspective to it all. Thanks!

Awesome video and very complete, thank you!

[@boblangkammerer9217]

I've watched them all and have received great information from each one. Keep them coming... Ironman Triathlete that wants to be stronger on the bike to get through the run better!

[@ekimviewmaster5010]

Another thoughtful and informative video presentation. Thnks DJ (YD)

[@jongoerke8983]

I always appreciate the great content. My problem is that a day or two later, all that immediately comes to mind is “hyper gain beast mode“ :-)

[@lukesperling564]

13:42 woah, backwards hat Dylan snuck some World Cup dh shredding into this one

[@specialk4235]

Hey Dylan, love the videos. When I first got into cycling one of the first books I read was the time crunched cyclist. It helped me greatly. I would love to see a video on training with a knee reconstruction and/or training with a knee replacement. I think there would be a few riders who would find it beneficial.

[@alanharkness1214]

Thank you, thank you, and thousand more thank you, your content is gold, it's pure fricking gold, thanks for doing all the research, thanks for pointing out the "obvious", you have increadable pedagogic skills, and i have learned pleanty from your youtube videos!

[@vnderrr]

ur the man Dylan. thanks for making these info dense videos.

[@jvladrac]

Your content is very informative, so thank you for taking the time to produce all of your videos. You may have covered this in one of your lifting videos but I would love to hear your comments about the use of creatine during the weight lifting period of a training plan. Thank you.

[@rustymaximus9179]

Bro!! You the best! I did like the affect of Amp Human after the Cherohala today. Seemed to limit during and after ride cramping significantly. I also used magnesium foam during the ride and I did not cramp up. I included Sports Legs as my ingestible electrolyte supplement. I recharged at the sag stops, but unfortunately got taken out of the main pack early and rode out into a field! No problem...back on the course with no damage!

[@x88868]

Your channel has helped me with BMX. Thank you.

[@bobqzzi]

Great video as usual.

[@abyn8220]

Thanks for all of your very helpful video's. I really appreciate your sensor of humor as well. I am interested to know if you've come across studies suggesting a better time to train? Morning noon or night? I ask, because of weather & such, I find myself indoor training in the evening. Thanks in advance!

[@66rhcp]

Great video, once again Dylan. It’d be great to hear your opinion on taking creatine during training for Neuromuscular/VO2Max power increase and short events (1-5 mins).

[@docforven]

Agreed. Would be really interested in a video about Creatine

[@pietrogiordano81]

Very nice video as usual!! Can you make a video about creatine and how/when to use it for endurance and strength training?

[@kevinhansen7548]

Would love to see a video about impacts or lack of impact of stacking methods of training like altitude and heat adaptation. Only so much time and I thought your insight regarding supplements stacking not being cumulative was great!

[@ggplata]

From my biochemistry class it seems like altitude training only helps if you're competing in high altitude. The benefits quickly wear off within a week (max) of returning to a normal altitude. I'd like to see more sources on this topic though, that's just what I was taught.

[@jamesholloway3877]

Love your stuff.

[@gabeszilagyi254]

Great video!

[@nigelstanley3674]

No short cuts then.......dang!! Thanks. Useful. Informative.

[@googlekonto2851]

Three letters E P O. I won all the local races after I start using.

[@DrJohnWatson8]

😗

[@duensingandrew]

@@googlekonto2851 Is being sarcastic, for those who might be unaware. EPO is extremely effective and also banned everywhere; people would get heart attacks at 35 taking that stuff.

[@carloscastro8390]

Awesome as always thanks

[@seaneeeg1]

F’n LOVE THIS GUY!!! ALWAYS SO SPOT ON!!!!

[@glenngundermann2433]

Awesome video. I would like to see something on BCAA, both in natural foods and supplement form. Thank you. :-)

[@andrewmcintyre7044]

Interesting video. I would be interested in a video to see if things like PowerDot and other tens machine like products actually aid recovery and do what they claim too.

[@larrytanzo4761]

Love it!! Focus on cleaning up your diet first💪🏼💪🏼👊🏼

[@labace2010]

Hi Dylan. I would like to say thank you for all the videos. I got a new indoor trainer this year, and after a few weeks of near daily riding my legs were starting to hate me. After rewatching all your nutrition videos and I realized I was not fueling correctly. Within days of changing my diet and when eat in relation to workouts my indoor riding has dramatically increased and my legs feel a lot better. Your videos made quite a difference! Thanks again :)

[@thepatternforms859]

what did u do?

[@dougmarker1533]

Hi Dylan, I’m a sweater! ESPECIALLY in our south Florida heat and humidity. I lost 30 lbs on intermittent fasting/low carb eating, and by riding my MTB 3-4 times a week at various distance/physical exertion levels. I have been trying to extend my distances to 50-60 miles of singletrack/double track jeep-forestry roads/shell trails/gravel. I find as I get up into the lower 30s mileage wise, my upper leg muscles (by looking at a anatomy chart it appears it’s the adductor longus or sartorius) start to tighten/cramp. My LBS owner/fellow rider got me using Hammer nutrition endurolytes extreme, and I had also been using Ultima electrolyte mix in my water. My last ride of 40 miles, the first 15 had several segments where forestry had plowed fire lines, and it was a real leg burner. At 15 miles in, despite drinking Ultima and taking one of the endurolytes, I was feeling on the verge of some cramps. At the 15 mile mark, I stopped, took two of the endurolytes and drank 12 ounces of Ultima AND took a SIS gel. I sipped water out of my hydration pack every 10 minutes after that, and 30 minutes later took two more endurolytes. From that point (about 21 miles in), I FLEW through the last half of the race, PRing almost every Strava segment there was in that last 19 miles!! All that to ask, have you made, or can you make, a video about optimum electrolyte supplementation during a longer/endurance ride (since that’s your specialty)? If you’ve already made one and I’m missing it, can you link me to it? Love ALL you videos!! Also, is this something that you would specifically address if we bought one of your training plans? And would you be up to the challenge of working with a firefighter’s schedule (24 on/48 off) to develop a training plan? Thanks so much!!! Doug :)

[@BillyVerden]

Great Video! Have you made a video about Taurine by itself?.. as in not Red bull. Thanks!

[@kenfromphilly752]

So when you say add some sodium bicarbonate to your bottle and your good to go, that was no pun intended? 😆

[@adamward236]

Another great video, It would be go to know your thoughts on Creatine monohydrate?

[@mateobratic9134]

Would like to hear about BCAA. Great video as always!

[@paulmelde919]

Can you cover the benefits of Zinc, Tumeric and Magnesium? Thanks for the great videos BTW.

[@truehead1]

Dylan, i was hoping to have your review of BCAA in protein supplements. Good video still!

[@1rickqwert]

Last year amphuman was awarded a 1.5 million dollar contract from the US Airforce to conduct research on human performance capabilities using amphuman. It's being done at a university in Northeastern US, I'm fortunate enough to have a colleague at the university involved in the project . Apparently the product has generated interest in much bigger organizations (for lack of a better term), should be interesting.

[@oldanslo]

The first study on Beta-alanine you referenced said that the measured increase in average power during the 4-minute cycling time trial was *not* statistically significant.

[@TalesfromtheGreenway]

Good video, what about one on ride fueling, maybe compare different drinks and gels?

[@markgrenier6787]

HMB...for muscle preservation. Niacin combined with resveratrol for mitochondrial density..these are building blocks that we synthesize... I myself have had the best year ever last year...maybe placebo effect..felt great at 65 yrs old. Swim Bike Run

[@GoustiFruit]

Spinach !!!

[@AmateurExpert23]

Great stuff! Thanks. Would you be able to identify which of the articles included a double blinding in the RCT? Since you pointed out that the Amp Human research was funded by them, can we assume you vetted the authors of the others to make sure they haven’t ever received any financial compensation from supplement companies?

[@wezzo12345]

Please do one on collagen supplementation!

[@Gubsminator]

This is great!!

[@perseverance9888]

Thanks Dylan! I have used l-citrulline powder and shilajit are helpful with recovery or before workout best taken daily as a regimine. With little to no side effects for me.

[@henrik8546]

Thank you! :)

[@goomaboi]

most effective are riders with both 'asthma' and 'adhd'

[@chapmag6578]

Hmm, funny how asthma impacts some riders just before a grand tour and they have to up their dosage.....

[@goomaboi]

@@chapmag6578 eh. i mean it's not a big deal, really. unless you have too much free time. these individuals are dedicating their entire lives to a niche sport without promise of amazing pay. to think most Pro's aren't on PED's is foolish and to look down on them in the same way is also just ignorant*.

[@chapmag6578]

@@goomaboi except for the ones that aren’t and get ripped off by the ones who cheat. Same in any sport. I do think though that cycling has tried to clean up its act more than other sports though.

[@goomaboi]

@@chapmag6578 or just figured out smarter ways to pass new tests. i haven't looked into it: could you share some examples of natural international/pro riders? curious

[@chapmag6578]

@@goomaboi well I guess Cadel Evans was one during a fairly dirty time in the peloton. Typically the clean riders looked absolutely spent after a mountain stage, whereas others looked quite fresh. Haven’t kept up to date so much recently on the PED scene, as cycling seems to have worked hard to get clean. The latest podium in the TdF appeared clean. Around 10 years ago the same names seem to keep coming up.

[@Nosaracasalaplaya]

You must put a lot of time into these videos . Thanks for the effort

[@DylanJohnsonCycling]

Have you tried any of these supplements? Did they work for you?

[@ComedyClipsX]

Whey protein, didn't work. Overrated.

[@mrnobody9821]

I’ve started taking protein and BCAA’s along with vitamin D, recovery seems to have improved slightly

[@codeboy_henry]

Caffeine on race day only. And melatonin on nights where I get home late and need to get to bed fast. Also I supplement rim breaks for disc breaks (road scenarios only). Those are the only 3 never fail things I know of in the industry, unless you hire an Italian doctor.

[@madmonkeycycling9098]

I tried Beet it , beetroot shots and saw extreme performance gains. But in hindsight, I was taking high doses of Medrol, which is an oral corticosteroid for a back injury, and all performance gains were from the corticosteroids (on a TUE!).. So can't tell if the beetroot shots actually work.

[@Nonixification]

@@madmonkeycycling9098 +1 Beet it 400. Best thing that actually works

[@francicy]

Hey, could you make a video on plyometric training for cycling? That would be great!

[@gregone]

Great video as usual, Dylan! Topic request: nutrition and supplements for vegetarian and vegan athletes? There’s so much bs available online on those topics that I would love to see a well-researched overview. thank you!

[@lfk53]

Eat meat.

[@gregone]

@@lfk53 what a well-researched answer, are you sure your hat isn’t on backwards?

[@renatocolenghi6300]

THE cyclo geek! Great job! Congratulations

[@kapaul1584]

Dylan, what findings have you found on Niacin? It is an important component for energy production. I am taking it now because I have long Covid so can't try it on a bike, but the idea is that it would get my energy production started again. Thanks for your work, Paul

[@mylissagraham4078]

I’d love to hear what you have to say about bcaa’s, créatine and collagen? Really enjoy your podcast!

[@joshc1821]

Creatine is not meant for cycling and is meant to give powerlifters that extra boost of energy during training. Bcaa's are the amino acids that specifically build cells for muscles the most. Diffrent types of amino acids build different types of proteins for the required cell. So if you have a balanced diet with lots of beans and grains you wont be needing Bcaa's as your body can only absorb a limited amount. I promise you that's more or less what he's going to say. Im quite a good cyclist and I've never really seen increased benifits with Bcaa's.

[@tawilk]

@@joshc1821 then you've never done real sprinting to think that creatine isn't for cyclists. maybe your ideal cyclist is a skeleton wrapped in a skin bag. if you're actually looking to improve your strength (both on and off the bike), you should try creatine, aminos, and even beta-alanine.

[@SuperSkatefun]

Hey Dylan, what is about Creatin? I have a little bit of an powerlifting background and used always creatin to push my PR more than 10%. I started last year with riding and will now focus more on riding than on lifting. Should i stop using Creatin or is it good for my performance (i'm more the sprinter type). PS: Again great video!!

[@mjjohn7715]

What about d ribose for enery recovery? I'm someone who has to be careful on exercising or else I'm chronically fatigued. Magnesium helps in recovery.

[@palicar]

I picture Dylan spraying champagne with tingling extremities.

[@13sephadex]

Probably one of the best cycling channels together with "FastFitnessTips: Cycling Science"

[@quantumdecoherence1289]

Great overview. What about. creatine for shorter efforts, sprints or vo2 intervals?

[@Montezuma0]

Any thoughts on Hammer Nutrition ‘Race Day Boost’ that has sodium tribasic phosphate?

[@lazyac_]

So we go for smoothie with beetroot beta alanine baking soda and cafeine?

[@andrewrivera4029]

Yes, as an enema.

[@Mike0]

yes but these are studies with a handful of people, the meta-analysis for beta alanine was a (-0.37% to 10.49%) improvement. I'd rather not get a negative improvement from a supplement Also who does 4km time trials :)

[@thomaswilson7323]

@@Mike0 4000m sprint pursuit riders

[@yahhi12]

@@Mike0 one needs to establish loooong before the race, what works and not. I do 4km trials - 50 km race has about 12 4km trials :)

[@DallasDeJong1]

Dylan, Have you ever raced the Iceman Cometh in Michigan?! It would be right up your alley! I think you should check it out!!

[@sharpyt1]

No way, I'm in the background in your stock racing footage! Probably the pinnacle of my racing career.

[@STUDIO388_]

Hey Dylan thanks for all the input, you are coming in andy. I could not stop myself from mentioning...why not steroids ? ...Yes i have used it in Football yougner and bodybuilding. But why i m bringing this up is because i here you say words that apply to both side of the fence : Better performance , Enhance performance, performed better with ..ect... So Riders on both side of the fence are looking to improve there performance by injessting or injecting products in there body. And you might bring health in the conversation as of roids, but you mention some issues about digestion as for injessting stuff to.....Guess it comes down to how far your willing to push it to (Enhance your performance). But like in ICARUS the docu...its realy not all that it takes. People can talk crap about Armstrong as much as they want... He did those KM 7 TIMES to come on top...so it s not just the injecting or injessting for sure. Keep up the good work Dylan.

[@comtruise9779]

Still sleeping in a vat of Amp Human every night

[@robertwhyte3435]

If you sleep better I'm pretty sure that's working.

[@robertwhyte3435]

@@mattk8810 My comment was about the value of sleep lol.

[@robertwhyte3435]

@@mattk8810 Not that bad!!!

[@TheyForcedMyHandLE]

I have a 50/50 mix of Amp Human and oxygen in my altitude chamber #Human46and2

[@noahbirdrevolution]

I started shooting it. Seems to work.

[@shmvon]

Really good content! I am skeptical about the benefits of caffeine though. Everybody is recommending it, but I have some feeling athletes and just people in general who take in a lot of caffeine burn up faster.

[@f.fischer5891]

Creatine also improved my raw power quite significant and reliable, but I always experienced weight gains of about 5%. Something for a short period in the offseason.

[@guilujan]

Hi Dylan, would Creatine be a supplement to talk about? I take omega3 stuff instead of eat fish, ihhh. Good work, keep on!

[@mgoo1713]

The only "supplement" that I've found that I like is the dreaded recovery drink. After exercising my stomach has never tolerated food well. I've tried several different recovery drinks and a few have actually calmed my stomach down allowed me to tolerate food after a shorter than usual time.

[@raphaeltiziani7476]

Beta alanine works 100% for me. Will start to take it 3 weeks before races. Beetroot also seems to help or at least I feel better as well as I clearly recover faster after drinking my veggy/red fruit smoothie full of antiox. Sodium carbonate is the only one I never tried but the GI stress makes me nervous about it.

[@ElonMuckX]

Mix baking soda with a beef or chicken broth, and slowly build up your tolerance. I drink it 6 days a week. Best to drink on an empty stomach, at least an hour before a meal. Or an hour or two after dinner.

[@djtreeman1]

@@ElonMuckXhow much baking soda

[@scooterc2006]

Well your vid about TR certainly caused a buzz there and probably ramped the intro of adaptive training. Interesting but that adaptive training is in some sense a tacit admission that their training tends toward the overstressed side of the scale. So they need some sort of feedback to back you down. But the mkting machine there just keeps churning. They even said they think there are probs with the 80/20 research. Cannot wait to hear how they dis Stoggl et al. Stay tuned

[@nelson2812]

Hi Dylan. What’s your view on INSCYD and the theory behind it? Is VLamax more important than VO2max as they suggest, and can an athlete really see bigger benefits when training following a specific and personalised protocol taking VLamax into account? Best

[@seang5476]

magnesium & glycine for sleep. high quality multi for trace nutrients. lots of low/mid gi (glycemic-index) carbs (possibly supplementing with chromium if your glucose response is sensitive to carbs) along with a diverse diet (or a high quality greens & reds supplement with a PREbiotic), plenty of water & minerals.

[@pedroamaro9904]

Great video, what about L citrulline malate? Thanks

[@bobadams1728]

Would love to know about creatine and cycling. Have taken it for weight training in the off season and cycle it out to lose the water weight as races get near.

[@abhateja29]

Nice video! Thank you for putting the science together. What’s your take on Alt Red? I’ve used it and it seems to make a pretty big impact to performance and recovery in particular.

[@Devast8r34]

Thank you

[@dmitrisop]

thanks for the video. would be glad to hear about creatine.

[@TMick13]

I'm old so magnesium is my new addition to help with recovery. Beta-alanine (the tingles are crazy!) and caffeine pre-ride. Collagen for my old joints and connective tissue daily. Finally, chocolate peanut butter milk post-ride.

[@chrisvanbuggenum871]

From blood tests i discovered that my red cell count and haemoglobin was only just in the normal range, sometimes in the past it has been below the accepted range even. So i started taking Fefol. I haven't yet had another blood test to see if it has helped, but I'm hoping. Thoughts @dylanjawnson ?

[@DinoTrackmania]

Dylan, I appreciate your effort and your videos. Could you maybe insert timestamps in the description that the video automatically shows timestamps in the bars? Unless you didn't do it on purpose.. 0:00 - Intro 1:26 Beta Alanine etc. Thanks!

[@christopherbustard8721]

Any thoughts on L-Carnitine for endurance performance? It was in the news a bit when the Nike Oregon Project / Salazar got in trouble for dosing it at high levels intravenously (above what the IOC permits), but it can also be supplemented long term as well without IVs.

[@vivekrbs]

Great video. I think for athletic gains , first act is to clean up what we eat. The diet is key.

[@abdullahmustafa9311]

I love your comedy man 😂!

[@JanTrenson]

Could you suggest a timeline when to take these? When to start/stop beta-alanine, sodium bicarbonate and beetroot juice in a season? Before/after race? Daily? The research is probably limited, but a general idea would be most welcome.

[@quest5581]

The only "supplement" I've used which worked 100% as advertised is Hot Shot, the cramp eliminating drink. I've used it several times to stave off, and rid a hamstring from cramping. The effect is almost immediate, literally within seconds and I've had one "shot" last through a six hr race. This stuff is a game changer if you suffer from cramping during races.

[@noahbirdrevolution]

BHD told me testimonials are indeed scientific evidence, so... Nice vid, looks like I need to load up on BA before hitting those 4km KOMs.

[@Nonixification]

I am a runner and the best thing I ever used is beets juice. I tried the Sis Nitrate 500, but it didnt work somehow. Best is to take 3 hours before a run, if you want a coffee just drink that 1 hour before run. It doesnt really lowering each other, atleast for me.

[@robertowens6311]

That's what Nancy Clark been say in her book "Sports Nutrition Guidebook " eat whole foods. Which i didn't listen.

[@illustreinconnu175]

Hi! Thanks for the video! Just one question, are beta alanine additive with caffeine?

[@euroswilliams7303]

Dylan, comment on BCAA, l-glutamine, and timing of protein ingestion would be good.

[@bakarenejayto5615]

Hey Dylan! I'm an aspiring young Cyclist and I'm curious about what to do in the base training with 20h+/week training time, do you do intervals? If so what type? And on what intensity? a training week layout or a training month layout example would bee Soo much of a help, as long as it's in the range of "polarised" training. My head hurts from making a training plan and I don't know if I'm going to overtrain myself if I'm going to add in too much intervals or intervals with "too much" intensity too early in the base period. Hope you keep up the videos Sir!❤️

[@michaelsteven1090]

TL;DR

[@JackMott]

I raced with a guy who was a researcher at UT. He was working on beet root testing, and in their study it didn't work... *so they didn't publish* Something to keep in mind when you find a couple studies saying supplement works. There might be 100 that found it didn't and were never published. The ones that did could be badly conducted etc.