Cycling is a form of aerobic exercise that can test the endurance of any rider. Taking supplements can improve performance during rides, whether you are racing or hitting the trails on hybrid bikes for women. If you’re considering hybrid bikes for sale to ride for fitness benefits, here are three introductory supplements that may be helpful for enhancing levels of endurance and overall performance.
Boost Energy Levels With Natural Nitrates
Nitrates are inorganic anions that naturally occur in foods such as beets, spinach, lettuce, celery and radishes. In the body, nitrates are metabolized into nitric oxide. Many competitive cyclists recommend taking a shot of beetroot juice to increase blood flow, reduce blood pressure and maximize energy before racing.
Even if you are not counting on nitrates for a competitive edge, this supplement may be beneficial for any cyclist. Nitrates are proven to enhance performance and the efficiency of muscle use while minimizing levels of oxygen utilization. This translates to improved nerve stimulation and muscle activity, even during recreational rides on comfort bikes.
Fight Inflammation With Omega-3 Fatty Acids
Omega-3 fatty acids are among the most important supplements for athletes. These fatty acids found in seafood, nuts, seeds and plant oils promote heart and joint health, both of which are essential for cycling. Omega-3s also reduce triglyceride and blood pressure levels, while raising levels of good HDL cholesterol. All of these benefits supplement the effects of regular exercise for maintaining long-term health.
Cyclists may prefer to seek out natural food sources for omega-3 or take supplements. A benefit that you may notice in the short term is support for pushing the limits of how far or fast you can ride. These fatty acids minimize multiple aspects of inflammatory responses. The Omega-3 fatty acid DHA also plays an essential role in eye health, which is also critical for riding safely in any light conditions.
Rehydrate Faster With Electrolytes
Conductive substances containing free ions are called electrolytes. Sports supplements with concentrated doses of these substances often consist of solutions of minerals such as calcium, magnesium, potassium and sodium. An electrolyte imbalance can lead to changes in blood pressure, muscle spasms or an irregular heartbeat, particularly during or after rides longer than four hours.
When a cyclist consumes water or sports beverages that contain added electrolytes, these supplements work to restore salt lost as sweat. If you are riding hard or covering big changes in elevation, you may want to plan ahead to rehydrate with electrolyte-based beverages, hydration shots or other supplements designed for ease of use during or after a ride. Compare the ingredients of powder-based or liquid electrolyte hydration formulas, single-use packages of dissolvable powder or tablets and gel-based supplements.
These are only three dietary supplements that are found in foods and packaged for use by cyclists. Competitive cyclists may also take creatine or protein supplements to build strength or try to enhance sprinting abilities with beta alanine or sodium bicarbonate. The way you ride will determine which supplements are most effective for enhancing endurance and performance.