In cycling, the proper nutrition can provide energy needed for speed and endurance. Cyclists should focus on consuming a healthy balanced diet to meet their nutritional demands. Some cyclists go beyond training and nutrition, and look to dietary and vitamin supplements in an attempt to gain improvements in their performance. There have been studies to determine whether vitamins will improve an athlete's performance.
Vitamins
Vitamins are organic compounds that help the body perform metabolic functions important to sports performance. Every vitamin has a different function in the body including converting food to energy, improving circulation, and helping to produce hemoglobin. They are fat-soluble or water-soluble. The fat-soluble vitamins, A, D, K, and E, store in the liver, and high levels can cause health problems. Water-soluble vitamins, B and C, dissolve in water and the body does not store them. The body eliminates an excess of these vitamins through urine.
B Vitamins
The body uses B vitamins to convert carbohydrates, fats and proteins to energy. Excellent sources of vitamin B include fish, eggs and dark, leafy greens. There have been studies on these vitamins individually and as groups. According to the Journal of the International Society of Sports Nutrition, while a vitamin B deficiency impairs exercise performance, supplementation has not shown an enhancement in performance of healthy individuals consuming a proper diet.
Antioxidants
Antioxidants are vitamins C, E, and beta-carotene and help neutralize free radicals in the body. Both vitamins C and E have shown improvements in the performance of vitamin-deficient subjects, but have not shown much improvement in the physical performance of subjects that are not vitamin deficient.
However, studies show antioxidant supplementation may help prevent muscle damage when exercising. The Journal of the International Society of Sports Nutrition reports several studies showing improvements in exercise-induced muscle damage. Strenuous exercise increases lipid-oxidation in the body and can lead to muscle tissue damage. Studies show antioxidants, primarily vitamin E, decrease the rate of lipid-oxidation, which can lead to preventing exercise-induced muscle damage.
Diet
A healthy diet for a cyclist should consist of fruits and vegetables, whole grains, low-fat dairy and lean proteins. Limit saturated and trans fats, sugars, sodium, and cholesterol. Cyclists should consume about 30 percent of their calories from fruits and vegetables and an additional 30 percent from carbohydrates. Fruits and vegetables have many vitamins, including vitamins A, C, and E. The USDA recommends consuming between two to three cups of fruit as well as two to three cups of vegetables every day. Whole grains are high in energizing B vitamins and folate. Lean proteins are also high in vitamin B as well as vitamin E, and dairy contains vitamin D.
Summary
Although many cyclists consume vitamins to better their performance there are few findings to show a benefit in healthy individuals. An Australian study evaluated the effects of vitamin supplementation on exercise performance of nationally ranked athletes over a seven-month period. Results showed the supplements had no specific effect on the athlete's performance when compared to athletes consuming the recommended daily intake of vitamins. Eating a balanced diet consisting primarily of fruits, vegetables, and whole grains provides many of the recommended amounts of vitamins.
