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Compare the carbohydrate, sodium, caffeine, protein, iron and vitamin D products discussed for long rides. This guide covers their labels, cited evidence and authorised EU wording. It provides general information, not individual medical advice.
Carbohydrate and fuelling on long rides
Carbohydrate is listed in grams per serving on every gel, chew and sports-drink label, so products can be compared on grams of carbohydrate and on price per serving.
- Gels, chews and sports drinks come in several formats – intake is typically built up toward 60-90g of carbohydrate per hour on rides over 2-3 hours.
- Mixing carbohydrate sources (glucose plus fructose) is a common approach on very long days.
- Practise your fuelling in training. Race day is the wrong time to find out a gel upsets your stomach.
Electrolytes and sodium in the heat
Summer road rides in Malta and Cyprus regularly happen in 30C-plus heat. Carbohydrate-electrolyte solutions are one of the few sports supplement categories with EU-authorised health claims; the exact wording, as listed in the EU Register of nutrition and health claims, is shown in the box below.
- Electrolyte tablets and drink mixes list sodium, and often potassium and magnesium, in milligrams per serving on the label.
- Some riders add a pinch of salt to plain water instead of buying a branded mix.
Caffeine before hard efforts
There is no EU-authorised health claim for caffeine. The European Food Safety Authority (EFSA) summary of its 2015 caffeine opinion states that single doses of caffeine up to 200mg (about 3mg per kg of body weight) from all sources do not raise safety concerns for the general healthy adult population, and that the same amount does not raise safety concerns when consumed less than two hours before intense physical exercise under normal environmental conditions. Caffeine is also sold in coffee and as plain caffeine tablets; the label lists the milligrams per serving.
- EFSA’s 2015 summary also states that intakes of caffeine up to 400mg per day from all sources do not raise safety concerns for healthy adults in the general population (except pregnant women), and that single doses of 100mg may affect sleep duration and patterns in some adults, particularly when consumed close to bedtime.
- Test your dose and timing in training, not on event day.
Protein during high-volume training
Intake targets quoted for active people are commonly given as roughly 1.2-1.8g of protein per kg of bodyweight per day from food, with a shake as an option around long rides or double days.
- Whey and plant blends are both sold as protein powders – see our whey protein guide if you want the specifics.
- There is no EU-authorised claim tied to a particular timing window for protein.
Iron
A 2019 narrative review of iron in athletes (Sim et al.) reported iron deficiency in about 15-35% of female athlete cohorts and about 5-11% of male athlete cohorts. The EU-authorised wording for iron, as listed in the EU Register of nutrition and health claims, is shown below.
- Don’t supplement iron on a guess – get ferritin checked by a GP first. Too much iron isn’t harmless.
- Persistent unexplained fatigue is worth discussing with a GP, who can arrange a blood test.
- See our iron for athletes guide for more detail.
Vitamin D
The NHS says that some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure. See our vitamin D for athletes guide.
Products this page makes no claim about
Products labelled “cycling-specific” can list the same ingredients as other products; compare the ingredient list and the price per serving. No EU-authorised health claim for the products below is quoted on this page:
- Beetroot/nitrate shots: no EU-authorised health claim for beetroot or nitrate is quoted on this page.
- BCAAs sold separately from protein are a separate product from protein powders.
- “Fat burner” and thermogenic blends are marketed at cyclists trying to lose weight for climbing; check the label for the caffeine content in milligrams and compare the price.
- Branded electrolyte tablets at a big markup over a basic sports drink mix rarely offer anything meaningfully different in the ingredient list.
Where to compare prices
This page has covered carbohydrate, electrolytes, caffeine, protein, iron and vitamin D as they relate to long rides. Local Malta and Cyprus retailers stock protein, electrolytes and caffeine products, so comparing prices locally doesn’t mean waiting weeks for a delivery from abroad.
Source: EU Register of nutrition and health claims, Sim et al. 2019 – Iron considerations for the athlete: a narrative review (PubMed), EFSA – Caffeine (EFSA explains risk assessment, 2015), NHS – Iron, NHS – Vitamin D.
Frequently asked questions
What supplements do cyclists actually need on long rides?
This page covers carbohydrate, sodium, caffeine, protein, iron and vitamin D as they relate to long rides. The exact EU-authorised wording is shown in the boxes on this page.
Does caffeine actually help cycling performance?
There is no EU-authorised health claim for caffeine. The EFSA summary of its 2015 caffeine opinion states that single doses of up to 200mg (about 3mg per kg of body weight) do not raise safety concerns for healthy adults, including when consumed less than two hours before intense physical exercise under normal environmental conditions. Test any dose in training rather than on event day.
How much sodium do cyclists need in hot climates like Malta or Cyprus?
Sweat volume and the sodium concentration of sweat vary between people. Electrolyte drinks list sodium per serving on the label, and some riders add a pinch of salt to plain water instead.
Should cyclists take iron supplements?
Only after a blood test confirms low ferritin. The exact EU-authorised wording is shown in the box on this page.
Are beetroot shots and BCAAs worth it for cyclists?
No EU-authorised health claim for beetroot/nitrate shots or for BCAAs is quoted on this page.