3 Supplements Every Masters Cyclist Should Consider After 40

3 Supplements Every Masters Cyclist Should Consider After 40

As we get older, recovery takes longer, muscle mass declines faster, and the margin for nutritional error shrinks. That’s why many masters cyclists start looking at supplements.

Here’s the truth: no supplement will replace the fundamentals — consistency, structure, recovery, strength, nutrition, and durability.

That said, there are three supplements I regularly recommend for riders over 40.

Whey Protein

As we age, our daily protein needs increase. This is because of sarcopenia — the natural loss of muscle mass that accelerates after 40. To counter this, masters athletes often need 1.6–2.0 g of protein per kg of bodyweight per day.

Whey protein makes that target easier to hit. It’s:

  • High quality and fast-digesting.

  • Rich in leucine, the key amino acid for muscle repair.

  • Convenient for post-ride recovery or to top up meals.

👉 Think of whey not as “special” but as a practical tool to cover gaps in your diet.

Creatine Monohydrate

Creatine is one of the most researched sports supplements in the world — and it’s especially valuable for older athletes.

The benefits include:

  • Improved sprint power and high-intensity repeatability.

  • Better strength gains from resistance training.

  • Preservation of lean muscle mass.

  • Potential cognitive and bone-health support.

A simple 3–5 g daily dose works. It’s safe, cheap, and effective. For cyclists over 40, creatine helps you hold onto strength and power that otherwise declines with age.

Vitamin D (with K2) and Omega-3

Vitamin D deficiency is common, especially in the UK through autumn and winter. Low levels are linked to poor bone health, weakened immunity, and slower recovery.

Supplementing with vitamin D (ideally after a blood test to check your status) supports:

  • Stronger bones.

  • Better immune defence.

  • Improved muscle function.

👉 Pairing Vitamin D with Vitamin K2 is smart. D helps the body absorb calcium, while K2 ensures that calcium is deposited in the bones — not in arteries or soft tissue. Together, they support both skeletal and cardiovascular health.

Omega-3 fatty acids are another worthwhile addition: they reduce inflammation, support cardiovascular health, and may aid recovery.

The Bigger Picture

Supplements can be useful. But they’re not magic. A scoop of whey won’t fix inconsistent training. Creatine won’t compensate for poor sleep. Vitamin D + K2 can’t replace good nutrition.

They only work when the pillars of performance are in place.

That’s why I coach around six fundamentals: consistency, structure, recovery, strength, nutrition, and durability. Get those right first — then supplements can make a real difference.

Ready to Go Beyond Supplements?

👉 Grab my free guide: The 6 Pillars of Performance for Masters Cyclists →. It explains each pillar in detail and shows you how to apply them to your training.

Or, if you’re ready to start building strength, durability, and consistency now, here’s where you can learn about my coaching programs →.

Because while supplements can help, it’s the pillars that transform your riding after 40.

Richard Stern