Three common nutrition questions from cyclists

1. Is Creatine Useful for Cyclists?
2. Does Caffeine Really Improve Performance?
3. Is fasted training beneficial or harmful?

In answer to thes questions, it really depends on the type of cyclist and the demands of the event.

Is creatine useful for cyclists?

What creatine does well

Creatine increases phosphocreatine stores in muscle, which helps with:

• Short, repeated sprints
• Attacks and surges
• Track cycling
• Gym-based strength training

Therefore, for cyclists involved in track sprint events, BMX, short road race finishes, or those working on a strength phase in the gym, it can be beneficial.

For a longer event such as the Cape Town Cycle Tour, there are some potential downsides to consider:

• Small increases in body mass (often 1–2 kg due to water retention) may negatively affect the power-to-weight ratio for climbers.

• For long-distance road cyclists or climbers, the added mass may offset potential sprint gains.
• There is limited benefit for pure endurance athletes focused on long steady efforts.

In summary, creatine may be useful:

• In off-season strength phases
• For sprinters or punchy riders
• In cyclists prioritising repeated high-intensity efforts

Does caffeine really improve performance?

Yes, caffeine is one of the most evidence-based performance supplements available. Performance benefits attributed to caffeine can include:

• Improved endurance capacity
• Increased time to exhaustion
• Enhanced sprint performance
• Reduced perception of effort
• Improved focus and reaction time

It is effective across all forms of cycling, including road cycling, time trials, track cycling, and MTB.

An initial dose should be taken 45-60 minutes before the race starts, and for longer races, smaller “top-up” doses during the event may help maintain the effect.

Take note, individual tolerance to caffeine varies, so if you are highly sensitive, it may

• Result in GI (gastrointestinal) upset
• Increase anxiety or heart rate
• Disrupt sleep if taken late in the day

Always test your tolerance in training before race day.

Is fasted training beneficial or harmful?

As with many nutritional questions, it depends on the context and the individual goals of the cyclist.

Potential benefits:

• May increase fat oxidation adaptations (i.e., allow you to burn more fat as fuel during cycling).
• Can be useful in low-intensity base training when used occasionally

However, there are some potential risks:

• Reduced training quality
• Increased stress hormone response
• Impaired recovery
• Higher risk of under-fuelling if done frequently

For most cyclists, occasional fasted low-intensity sessions may be appropriate, but regular fasted high-intensity training is generally not recommended. Performance improvements come from training quality, and that usually requires fuel.

For more nutrition tips and tricks, please contact SSISA dietitians Marie MacGregor and Tayla Du Plessis (www.ssisa.com/medical-services/dietetics)