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On the JJ Barnes Blog, I check out the ultimate Christmas gifts for the gym bunnies in your life with a gift guide for fitness lovers!
Gifts Guide
If you have people in your life who are more focused on going to the gym than seeing how much cheese they can eat this Christmas, then I have the gift guide for you! I’d love to claim I’m an expert on such things but, clearly, I am not. So, to help me out, Abi Roberts, a sports nutritionist at Bulk sent over her top tips for the perfect gifts for fitness enthusiasts.
Whether you are looking for a gift for a seasoned fitness aficionado or someone just starting their fitness journey, this guide will provide expert insights and recommendations.
Gift For Fitness Lovers
Nutrition and Supplements
No matter your training goals, increasing your protein intake can serve as an important building block in the process. Protein helps to support muscle recovery after exercise, decrease muscle soreness and promote the synthesis of new muscle. It can also support weight loss as it helps to regulate the hormones that control hunger and satiety.
Getting enough protein in your diet from whole foods is achievable but can often be time-consuming and expensive. Therefore, supplementing with protein powder can make it easier to hit your protein intake goals.
The most recognised form of protein powder is whey protein, which can be mixed with water or milk, and contains all 9 essential amino acids that the body needs for muscle repair and growth.
Whey protein typically comes in two forms; whey concentrate and whey isolate. The latter undergoes an additional level of processing to remove some of the lactose from the whey, which reduces the carbohydrate and fat content and yields a higher protein content per gram. Whey isolate is better suited to individuals who struggle to digest lactose or those seeking a protein powder with a leaner macronutrient profile. However, it is worth noting that whey isolate is typically more expensive than its whey concentrate counterpart.
For vegan fitness enthusiasts, there are plant-based protein powders available, typically derived from pea or hemp protein sources. These alternatives cater to individuals following a vegan lifestyle, providing them with suitable protein supplement options.
2. Creatine
Creatine monohydrate is a natural source of energy that, when available in sufficient quantities, provides a steady energy source to support your muscles as they work. This compound can be obtained from protein-rich foods such as beef and fish, and is also produced naturally by the body, but not at the levels required to enhance creatine stores in the muscle.
As a result, supplementing with a creatine monohydrate powder can be useful for beginners and longtime fitness enthusiasts looking to increase muscle performance.
Research has shown that creatine increases physical performance in successive bursts of short-term, high-intensity exercise. It is therefore beneficial for those taking up weightlifting or high-intensity sports such as football and rugby.
3. BCAAs
BCAAs, or branched chain amino acids, are essential nutrients often found in protein rich foods, that can be taken as a supplement to aid muscle growth, and reduce exercise fatigue and muscle soreness.
Amino acids are molecules that act as the building blocks for different proteins created by the body. Your body requires 20 different amino acids to function correctly, nine of which are considered essential. This means the body cannot make them, and they must be obtained through your diet.
Of these nine, three are considered to be branched-chain amino acids due to their chemical structure; leucine, isoleucine, and valine.
These have been proven to support muscle growth, reduce muscle soreness, and reduce the fatigue that comes with strenuous exercise. BCAAs are available as a supplement in powder form, which is mixed with water and can be taken pre, intra or post workout. BCAA powder is also vegan-friendly, which makes it handy for those on plant based diets who may not acquire sufficient BCAAs through their diet.
4. Pre workout
While fitness is a lifestyle commitment, there are some days when you may not feel motivated to push yourself as hard. That’s where pre workout supplements come in, offering natural support to boost performance, alertness, and concentration, allowing you to maximise the benefits of every workout session.
Pre workout, which is often available in powder and tablet form, can vary in its ingredients from product to product. Most pre workout formulas will contain caffeine to increase alertness and energy, as well as ingredients such as arginine alpha-ketoglutarate, citrulline malate and BCCAs. These powerful components enhance your physical performance and aid in post-workout recovery. Additionally, they may contain L-tyrosine, a vital ingredient that supports mental function.
If you are purchasing these supplements for someone who is intolerant to caffeine, it is crucial to carefully examine the ingredients list to ensure it aligns with their needs.
High-quality vitamin and mineral supplements can be a valuable addition to an active lifestyle. While studies have shown that vitamin deficiencies are rare amongst athletes, those combining exercise with dieting in order to reach their fitness goals may find multivitamins beneficial for energy and overall health.
These supplements can play a crucial role in ensuring that both beginners and long-time fitness enthusiasts receive all the necessary nutrients on a daily basis.
6. Protein bars
Protein bars are the perfect gift for the fitness enthusiast constantly on the move. Packed with approximately 20g of protein per bar, they are an excellent choice for individuals looking to meet their daily protein goals, while remaining low in fats and carbohydrates.
Protein bars can be an efficient way to snack without compromising fitness goals. Moreover, they are a fantastic alternative to protein shakes, offering a quick and easy way to fuel your body with extra nutrition between meals.
Protein bars are available in various delicious flavours to cater to diverse tastes.
7. Probiotics
Maintaining optimal gut health is crucial for overall well-being. An effective way to achieve gut balance is by incorporating friendly bacteria into our body’s natural microflora.
Research has shown that probiotics support normal immune function and aid in treating common conditions such as irritable bowel syndrome. While high-quality fermented foods like yoghurt and sauerkraut are often excellent sources of probiotics, incorporating probiotic supplements into one’s diet can provide a convenient and hassle-free alternative.
Fitness accessories
A protein shaker is the ultimate solution for blending protein shakes, pre workout and BCAAs while on the move. These handy containers are equipped with a wire mixing ball, guaranteeing smooth and clump-free shakes with every use.
Protein shakers are available in various sizes to cater to individual preferences. Shakers featuring convenient carry handles are particularly beneficial for fitness enthusiasts, making them an ideal gift for your loved ones who prioritise their health and fitness goals.
9. Water bottle
Adequate hydration is essential for maintaining energy levels, regulating body temperature, and transporting nutrients to muscles during exercise. Fitness enthusiasts often sweat profusely during workouts, leading to dehydration if not adequately replenished with fluids. A water bottle ensures they have easy access to water throughout their workouts, preventing dehydration and supporting their performance.
Reusable water bottles are a sustainable choice compared to single-use plastic bottles, which contribute to environmental pollution. Choosing a water bottle as a gift supports eco-conscious practices and encourages the recipient to adopt sustainable habits.
10. Resistance bands
As the name suggests, these bands are used to add resistance to an exercise, making it harder to perform and working the muscles harder. They come in a range of resistance levels, and their portability means they can be utilised at both at home and in the gym.
If you struggle to do pull ups, resistance bands can also reduce the effort needed to pull your body up to the bar. Simply add a resistance band to the pullup bar, place your knees into it, and the band should make it easier to perform.
Conclusion
Fitness enthusiasts dedicate themselves to maintaining a healthy lifestyle, and their passion deserves to be recognized and celebrated. By selecting thoughtfully curated gifts from this comprehensive guide, you’ll demonstrate your understanding of their fitness goals and appreciation for their commitment to wellness.
Do you have any tips for the perfect gifts for fitness lovers?
Sources:
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Morton RW, Murphy KT, McKellar SR, et al A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBritish Journal of Sports Medicine 2018;52:376-384.
Hall, Matthew DO; Trojian, Thomas H. MD, FACSM. Creatine Supplementation. Current Sports Medicine Reports 12(4):p 240-244, July/August 2013. | DOI: 10.1249/JSR.0b013e31829cdff2
Hormoznejad, R., Zare Javid, A. & Mansoori, A. Effect of BCAA supplementation on central fatigue, energy metabolism substrate and muscle damage to the exercise: a systematic review with meta-analysis. Sport Sci Health 15, 265–279 (2019). https://doi.org/10.1007/s11332-019-00542-4
Smith, A.E., Fukuda, D.H., Kendall, K.L. et al. The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. J Int Soc Sports Nutr 7, 10 (2010). https://doi.org/10.1186/1550-2783-7-10
Willoughby DS, Boucher T, Reid J, Skelton G, Clark M. Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exercise. Int J Sport Nutr Exerc Metab. 2011 Aug;21(4):291-9. doi: 10.1123/ijsnem.21.4.291. PMID: 21813912.
Haymes, E. M. (1991). Vitamin and mineral supplementation to athletes. International Journal of Sport Nutrition and Exercise Metabolism, 1(2), 146-169.
Kechagia, M., Basoulis, D., Konstantopoulou, S., Dimitriadi, D., Gyftopoulou, K., Skarmoutsou, N., & Fakiri, E. M. (2013). Health benefits of probiotics: a review. International Scholarly Research Notices, 2013.
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