Top Supplements to Boost Mountain Bike Performance

Mountain biking is a sport that demands peak physical performance, stamina, and mental focus. Whether navigating challenging trails, tackling steep climbs, or enduring long-distance rides, fueling properly is key. But once you’ve nailed your daily training diet (the cake) and perfected your ride/race nutrition and hydration plan (the icing), what’s next? It’s time to put the cherry on top! Supplements can provide the extra oomph needed to help you cross the finish line first if you know what to look for. 

Not all supplements are created equal, and it’s essential to know which are safe, legal, and effective before adding them to your routine. The Australian Institute of Sport (AIS) categorizes supplements into four groups: Group A (proven to enhance performance), Group B (emerging evidence), and Groups C and D (no evidence of benefit or banned substances).

Group A supplements include widely recognized options like sports foods (gels, chews, and sports drinks), vitamins and minerals, caffeine, amino acids, and sodium bicarbonate. These are the staples most athletes already know about and should be the first port of call when creating a sports nutrition plan. 

Group B supplements contain some lesser-known options with emerging evidence that could offer potential benefits to endurance, recovery, and overall performance when used strategically and with supervision of a Sports Dietitian. As more evidence for their effectiveness emerges, these may make it onto the Group A list. Here are three under-the-radar supplements to keep an eye out for:

Menthol

Menthol is gaining popularity for its cooling and refreshing properties, which can help improve both physical and mental performance. While primarily used in topical products like creams and gels for its cooling effect, menthol is increasingly being included in sports foods and supplements, such as energy gels or drinks.

Menthol has the potential to enhance exercise performance by improving thermoregulation, particularly during long, intense rides or in hot conditions. The cooling sensation produced by menthol can help reduce perceived exertion, making it feel easier to push through tough sections of the ride. Some studies also suggest that menthol may reduce feelings of fatigue and improve respiratory efficiency, helping riders breathe more easily during strenuous efforts.

Menthol-infused gels, drinks, and powders are now commercially available. However, the AIS suggests that a product like Fisherman’s Friend lozenges can also provide a similar effect. The optimal way to use menthol is still being researched, but strategies include taking it every 5-10 minutes during exercise or using it strategically towards the end of an endurance event. As with all supplements, it may not be suitable for everyone, and excessive use can be harmful, so it’s best to consult with a Sports Dietitian.

Pickle Juice

Pickle juice, a common household staple, has recently gained attention in the athletic world for its potential to reduce muscle cramps and improve hydration. This Group B supplement is high in vinegar, sodium, and potassium, which may help activate taste receptors and provide electrolytes needed to prevent cramping.

Pickle juice supplements are now commercially available, and they may be worth trying if prone to muscle cramps during exercise. Due to its strong flavour and high sodium content, it can be intense and may cause some gastrointestinal discomfort. There are various protocols for using pickle juice, and it’s important to experiment with it during training to assess how the body responds. Once again, consulting with a sports dietitian is key, as they can provide tailored advice and help you figure out the best approach.

Ketone Bodies

Although the low-carb craze has subsided for many, ketones may still be relevant in the endurance space, and now you can buy them without having to cut out carbs like pasta and bread!

Ketones are a byproduct of fat metabolism produced in the liver. They become a crucial source of fuel during periods of low carbohydrate availability, such as when following a low-carb diet or during prolonged endurance efforts. Potential benefits of ketone supplementation include reducing the reliance on carbohydrates for energy, boosting brain function (due to increased fuel supply), and enhancing recovery.

How to use ketones effectively is still being researched, and no reliable supplementation protocols have been firmly established. Additionally, ketone supplements can be pricey. However, as more research emerges, this could be an area worth keeping an eye on for future performance gains.

The Bottom Line

Group B supplements, including menthol, pickle juice, and ketones, offer many potential benefits for improving endurance, power, hydration, and recovery. When used strategically and in combination with a comprehensive training and nutrition plan, these supplements could provide that extra edge. However, it’s crucial to test them during training, not just on race day, and ensure that your baseline training diet and race plan are optimised first. With the right approach, these supplements can help give you the cherry on top of your mountain biking performance.