{"id":14355,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=14355"},"modified":"2025-09-17T09:13:43","modified_gmt":"2025-09-17T09:13:43","slug":"winter-supplements-7-essentials","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/winter-supplements-7-essentials\/","title":{"rendered":"Winter Supplements &#8211; 7 Essentials"},"content":{"rendered":"<p>Training and nutrition are different for everyone. There\u2019s nothing to say that you\u2019re doing it right or wrong, and everyone trains and prepares differently. Whether you\u2019re getting ready for your first parkrun or training for an 8 hour Ironman, when you hit that goal it feels amazing! Training through winter can be essential to make sure that you\u2019re in the best shape possible to hit your goals, so I\u2019ve compiled a list of my favourite SiS products to help get you through the depths of winter. After all, summer is just around the corner!<\/p>\n<p>Month on month my shopping list looks fairly similar. I can be training up to 3 times a day, and while that\u2019s not for everyone it means I certainly go through a lot of nutrition. Though I like to eat \u201creal food\u201d where I can, the supplements can help make sure I\u2019m getting the best out of my body and performing at the highest level I can. Here are my favourites!<\/p>\n<h2>REGO Rapid Recovery or Protein Bars.<\/h2>\n<p>After training it can be hard to get yourself straight to a meal. My squad swim 20-30 minutes from my house, so by the time I\u2019ve finished faffing it can be 40 minutes to an hour before I get food after a session. If we\u2019ve swam for 2 hours, then I can be left feeling quite drained. I often take a bottle of <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/rego-range\/rapid-recovery-1kg\/rego-recovery-powder\" target=\"_blank\" rel=\"noopener noreferrer\">REGO<\/a> in my swimming bag to make sure that I can be recovering straight after the session. <a href=\"https:\/\/www.scienceinsport.com\/protein20-bar-12-pack\" target=\"_blank\" rel=\"noopener noreferrer\">Protein bars<\/a> are also great for this and really tasty, though personally I\u2019m a huge fan of REGO. It buys me a bit of extra time before I can get to my breakfast of a bowl of porridge or some eggs!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14382\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-91.jpeg\" alt=\"\" width=\"1669\" height=\"1113\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-91.jpeg 1669w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-91-300x200.jpeg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-91-768x512.jpeg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-91-1024x683.jpeg 1024w\" sizes=\"auto, (max-width: 1669px) 100vw, 1669px\" \/><\/p>\n<h2>Gels.<\/h2>\n<p>I struggle to fuel with solid foods, especially when I\u2019m racing, so the majority of the time I use gels or Beta Fuel. The <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/go-range\/go-gels\" target=\"_blank\" rel=\"noopener noreferrer\">gels<\/a> are great to give you an extra boost if you\u2019re dropping a bit low in a long session, or to make sure you\u2019re staying on top of your intervals. I love the selection boxes so that I can get a mix of flavours, because my favourite changes month to month. If you\u2019re training a lot indoors the <a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/hydration\/go-electrolyte-gels\" target=\"_blank\" rel=\"noopener noreferrer\">electrolyte gels<\/a> can really help to make sure you\u2019re staying hydrated. Though I usually pick a tasty flavour and have a bottle of Hydro mix at the ready.<\/p>\n<h2>REGO Cherry Juice.<\/h2>\n<p>The antioxidant cherry juice is one of my favourite SiS products. I have one every night before bed and find it really helps me sleep. It also takes the edge off the fatigue if you\u2019re in a particularly heavy training block. I can definitely tell when I don\u2019t have it because my legs feel a bit more munched!<\/p>\n<h2>Hydro.<\/h2>\n<p>If you\u2019re training a lot indoors over the winter, Hydro tabs should be an essential on your list. I sweat a LOT when I\u2019m training indoors and it\u2019s always really high in salt. <a href=\"https:\/\/www.scienceinsport.com\/sis-hydro-tablets-pack\" target=\"_blank\" rel=\"noopener noreferrer\">Hydro tabs<\/a> in my bottle taste better than water and help to make sure I\u2019m not cramping at the end of a particularly nasty turbo. You don\u2019t necessarily have to drink them during the session either, they can be great either side to help with recovery and performance. Staying hydrated is key to performance regardless of whether you\u2019re hot weather training or not!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14381\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-41.jpeg\" alt=\"\" width=\"2028\" height=\"1352\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-41.jpeg 2028w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-41-300x200.jpeg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-41-768x512.jpeg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/Unknown-41-1024x683.jpeg 1024w\" sizes=\"auto, (max-width: 2028px) 100vw, 2028px\" \/><\/p>\n<h2>Vitamin C.<\/h2>\n<p>Though it won\u2019t necessarily keep you healthy, if you\u2019re doing everything right outside of training to keep illnesses away, (washing hands regularly, not sharing bottles or food eating healthily, etc\u2026) then vitamin C should help to keep your immune system strong enough to keep you fit and healthy. It\u2019s not a coincidence that elite athletes get ill a lot less than the busy working population. When the stress and training build up and the sleep takes a hit, doing everything you can to boost the immune system can certainly help. I usually use the <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/go-range\/go-hydro-tablets\/orange-immune-tablets\" target=\"_blank\" rel=\"noopener noreferrer\">effervescent tablets.<\/a><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14384\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS1.jpg\" alt=\"\" width=\"2048\" height=\"1120\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS1.jpg 2048w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS1-300x164.jpg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS1-768x420.jpg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS1-1024x560.jpg 1024w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<h2>Caffeine.<\/h2>\n<p>If you follow me on social media you\u2019ll know that generally if I post a picture of a coffee, it\u2019s not for me. I\u2019m usually the one in the background drinking hot chocolate or a lemonade. Though recently I\u2019ve been introducing more caffeine into my routine as a training tool. I\u2019m quite sensitive to caffeine so get a real kick out of the shots or tablets that Science in Sport make, but I find through the session it really helps me to focus on sustaining the effort. Especially towards the end of a chunky session I find it much easier to stay at a higher output and it certainly hurts a lot less. Though I\u2019m not using it regularly yet, I\u2019ve found a huge performance increase through my sessions the times I do!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14385\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS3.jpg\" alt=\"\" width=\"1451\" height=\"968\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS3.jpg 1451w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS3-300x200.jpg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS3-768x512.jpg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/JS3-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 1451px) 100vw, 1451px\" \/><\/p>\n<p>Photo credit: Stuart Cripps &#8211; Nero Creative Ltd<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get ready for winter with these 7 essential supplements. Reach your goals and get the most out of your training with the right nutrition and preparation.<\/p>\n","protected":false},"author":40,"featured_media":14357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[453,398,569,571,410,570],"tags":[],"class_list":["post-14355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-cycling","category-fueling-guides","category-athletes-partners","category-other-sports","category-products"],"acf":{"subtitle":"","product_skus":"rego-recovery, immune-tablets","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/03\/UK-Blog_Assets-Winter_Bike-1600x500.jpg","duration_type":"time","duration_time":"4 mins"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Winter Supplements - 7 Essentials -<\/title>\n<meta name=\"description\" content=\"Get ready for winter with these 7 essential supplements. 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