With Christmas on the way, it's the perfect time to consider how you can support your loved ones' training and performance with useful gifts. Whether for a weekend warrior uncle or a competitive sister, here are sports nutritionist Rob Hobson's top stocking fillers.
🕒 5 min read
Whether it's your partner, son or auntie who is passionate about cycling, whether professionally or as a hobby, sports nutrition can help them make the most of their training efforts. Sports nutrition is not one-size-fits-all, and the right strategy can make all the difference, enhancing their ability to train, perform, and recover.
Why is sports nutrition crucial for cycling?
Cycling is a demanding sport that challenges your endurance, strength, and recovery systems. For all cyclists, casual or competitive, sports nutrition is vital for peak performance and long-term health. Nutrition affects energy and muscle recovery, and supports immunity, mood, and joint health, essential for avoiding illness or injury.
Carbohydrates are the primary fuel source during rides, providing sustained energy, especially for longer sessions. Energy gels, bars and powdered drinks deliver immediate fuel without digestive discomfort (although they do need to be tested before use to find a brand that works for you.)
Hydration is equally important, as even slight dehydration can impact performance. Electrolyte drinks help replace lost salts to improve hydration, prevent cramps and maintain muscle function.
Protein intake is essential for muscle repair after training or competing. Quick-digesting whey protein sources like shakes or recovery bars help repair muscle damage and support recovery, especially after intensive or consecutive training sessions.
Nutrients like omega 3, collagen, and vitamins D and C also support joint health and reduce inflammation; particularly important for long-distance cyclists. Competitive athletes need to ensure their nutrition products are batch-tested and certified to avoid banned substances, so protecting their health while maintaining integrity in their sport.
Energy Gel – Mixed Pack
Carb and electrolyte boost developed with British Cycling
- Delivers fast-acting energy
- 25g fast-acting carbs and 3 electrolytes
- Apple & Blackcurrant, Citrus Fruit and Passion Fruit flavours
Why is Informed Sport approval and batch testing important?
When you are buying sports nutrition supplements, especially for competitive athletes, it's important to consider the risk of contamination with banned substances. Even accidental consumption of such substances can lead to disqualification.
Informed Sport is a quality assurance program that certifies sports nutrition supplements through rigorous batch testing to ensure they are free from banned substances. For competitive cyclists, this helps minimise the risk of accidental doping, providing reassurance and confidence in the safety of the products they use.
The best cycling stocking fillers
Each cyclist in your family will have different needs based on their level of involvement. Here's how to match the right nutrition products with each person's cycling goals.
The Weekend Warrior Aunt and Uncle
For the aunt or uncle who enjoys pushing themselves on weekend rides through the hills, the right blend of energy, hydration, and recovery supplements will enhance their performance. They may not ride every day, but they make the most of their time on the bike with intense sessions.
Stocking filler ideas:
Electrolyte hydration tablets: These tablets help replace fluids and electrolytes lost during long, challenging rides, ensuring the riders stay hydrated and perform at their best.
Energy gels or bars: Quick and convenient, energy gels or bars will help them maintain high energy levels during tough rides, preventing fatigue from setting in.
Recovery drinks: Post-ride recovery is crucial for muscle repair and reducing soreness. A recovery drink can help speed up the process so they're ready for their next challenge.
Activ Hydrate
Delicious fruit-flavoured electrolyte drink to replenish minerals lost during exercise
- Replenishes the essential electrolytes sodium, calcium, magnesium and potassium
- Contains 300mg sodium
- Informed Sport-accredited
The Commuter Cousin
Your cousin commutes by bike, and has specific nutritional needs to maintain energy and hydration without adding complexity to their routine. Effective but convenient supplements can support their performance and recovery while fitting into their busy schedule.
Stocking filler ideas:
Protein bars: Protein helps with muscle recovery after exercise, making a protein bar a quick and efficient option to aid recovery after a morning ride to work.
Electrolyte tablets: Maintaining electrolyte balance is crucial for staying hydrated and keeping up energy levels during exercise. Effervescent, single-use electrolyte tablets are perfect and portable for easy hydration on the go.
Caffeine supplements: Caffeine is known to enhance endurance and mental alertness. A caffeine tablet can provide an energy boost before they set off to work, helping them stay sharp and energised.
Kick-Start Caffeine Gum
Quick-release energy boost
- 100mg caffeine per mint-flavoured gum
- 85% absorbed in 10-15 minutes
- Increases mental alertness
The Competitive Sibling
With Cyclo-cross events filling their calendar, your competitive sibling needs sports nutrition supplements that are supported by scientific evidence. For competitive cyclists, the focus should be on endurance, muscle recovery, and reducing fatigue to stay ahead (and remember to watch out for the Informed Sport logo to avoid banned substances.)
Stocking filler ideas:
Carbohydrate and electrolyte gels: Carbohydrate-based gels help to maintain energy and hydration during races. These gels improve endurance and maintain blood glucose levels during prolonged exercise.
Whey protein shakes: Whey protein is ideal for muscle repair and recovery post-competition. This type of protein is rapidly digestible and rich in leucine, which helps stimulate muscle protein synthesis.
Beta-alanine: Helps to buffer acidity build-up in muscles, reducing muscle fatigue and enhancing performance, particularly in high-intensity exercise like sprinting and hill climbs during races.
All Blacks Beta Alanine
100% pure source of beta-alanine to supplement your pre-workout routine
- Pure, unflavoured source of the amino acid beta-alanine
- Plays a vital role in the production of carnosine, which buffers lactic acid
- Suitable for plant-based diets
The Dad in Training
If your dad is getting fit in his fifties and working hard to combine indoor and outdoor training, it's important to focus on sports nutrition supplements that support both cardiovascular fitness and muscle recovery.
Stocking filler ideas:
Protein powder: Protein is a highly effective supplement for building and repairing muscles post-workout. It provides essential amino acids that help muscle recovery and growth, especially after resistance and endurance exercises.
Creatine monohydrate: One of the most researched supplements, creatine helps improve performance during high-intensity workouts and aids muscle recovery. It helps increase muscle mass and strength, making it ideal for dads looking to build fitness.
Caffeine-based pre-workout: Caffeine is a safe and effective way to enhance endurance and delay fatigue. A pre-workout supplement or energy bar containing caffeine can help fuel his rides and give him the boost he needs for twice-weekly training sessions.
From energy gels to recovery drinks, these stocking fillers will help your family members reach their cycling goals, whether they're a weekend warrior or a competitive athlete. Just remember to choose products that are batch-tested and certified by Informed Sport, ensuring your family member's health and performance are always protected.