5 top foods to boost your winter cycling

5 top foods to boost your winter cycling

Over the winter months your diet is more important than ever for sustaining your cycling. Our top five immune-boosting foods will keep you riding on all cylinders throughout the coming months.

Oily fish

With significantly less sunlight in the winter months, it can be tricky to get your Vitamin D fix. A recent UK survey found 50 per cent of the population is deficient in vitamin D and 16 per cent have a severe deficiency during winter.

Other research cited by Oxford University has found that vitamin D deficiency can increase your susceptibility to autoimmune disease such as multiple sclerosis, rheumatoid arthritis, type 1 diabetes and even certain cancers and dementia. Cyclists are protected to a certain extent as we get exposure to the great outdoors, but even we can benefit from eating foods such as oily fish, rich in Vitamin D. 

Hot chocolate, soup and warming chilli

Warming, reassuring food is the key to surviving the colder months. Eating warm food after a ride in the cold boosts recovery and turns up the heat (thermogenesis) meaning you're less likely to reach for unhealthy snacks. A drop in body temperature can stimulate your appetite but for up to an hour after eating your body generates 10 per cent more appetite suppressing heat! 

Brussels sprouts

Training hard in winter can put your immune system under extra strain, making Vitamin C a must-have. Sprouts contain 50 per cent more Vitamin C than oranges, and it's not just the big C that make sprouts super. Nitrogen compounds called 'indoles' have anti inflammatory and cancer-busting properties.


This golden spice is great in winter curries and studies have found that the presence of curcumin has many health benefits, and is used in Ayurvedic medicine for its anti-inflammatory properties. 


Packed with phyto-nutrients to help keep disease at bay, leeks also provide a good source of fibre. This tasty vegetable from the onion family also contains antioxidant polyphenols that are thought to protect blood vessels. Plus, folic acid, calcium, potassium, and vitamin C - all essentials for a healthy cyclist.

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Split Bengal gram also good for cyclist and it helps to fit his leg and increase stamina.


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