By Enrico Baggio | Nutritionist Biologist
For many cyclists, cold weather doesn’t stop bike rides or training sessions. However, to keep them as effective as during the rest of the year, it’s important to take care of your body by using some nutritional strategies and taking advantage of the valuable foods this season provides.
Low temperatures and dehydration
Winter brings cold, obviously, and managing the effects of low temperatures on our bodies becomes essential. Cold temperatures dull our sense of thirst and increase the urge to urinate, causing us to drink less and expel more water. This is why it’s important to maintain regular fluid intake during physical activity, just like during the warmer months. In this case, an isotonic sports drink bottle is always preferable, as it helps maintain the proper hydration and electrolyte balance, something simple water cannot do.
If the bike ride includes a gain in altitude, the risk of dehydration increases, and a drink containing salts is the most suitable solution. For longer rides, a hot soup or broth halfway through the ride represents an ideal alternative to traditional sports electrolyte drinks.
Before getting on the bike
To maintain high energy performance while cycling in the cold, honey becomes a great ally. In addition to providing energy, honey offers valuable vitamins and phytochemicals that support the immune and antioxidant systems, helping to prevent injuries and seasonal illnesses. Eating a sandwich with honey 45 minutes before getting on the bike is the perfect snack for winter rides.
The most significant effects can be seen with the use of pollen, an even richer substance in essential nutrients. Dissolved in a ginger-based herbal tea, pollen provides a decongestant effect, properly supporting the respiratory system without disrupting your rhythm during the ride.
Taking advantage of seasonal fruits
Cold weather also challenges the immune system, and to keep it functioning efficiently, it’s essential to include a reliable source of vitamin C and zinc daily. Vitamin C is abundant in winter fruits like mandarins, oranges, and clementines, while biodisponible zinc is found in pumpkin seeds. Both of these foods make up a perfect post-training snack to aid in effective recovery and reduce the negative effects of cold on the immune system. While supplementation with specific products might be convenient in some cases, it’s important to remember that vitamins and minerals found naturally in food are metabolized more efficiently than those in synthetic products, providing greater benefits.
Choosing the right soups
Soups and vegetable purees are a staple of winter, and some are particularly effective in preparing our bodies for bike rides and supporting post-activity recovery without compromise. Homemade chicken broth or a soup based on it contains valuable amino acids and vitamins that regenerate muscle fibers, alleviate post-training soreness, and offer a “comforting” effect after a cold ride. Adding Parmesan to the soup provides additional branched-chain amino acids, enhancing the beneficial effects we seek.
The night before a bike ride, a soup made with legumes and grains promotes the optimal energy load you may need. Lentils are especially recommended for their iron content and digestibility, combined with a whole grain like farro, which is rich in protein.
The power of healthy fats
Healthy fats should never be missing from our winter diet, particularly those found in salmon, trout, tuna, herring, and swordfish. Rich in omega-3 fatty acids, these fats help modulate the inflammatory response during intense sessions, while also supporting heart and respiratory function. These foods should be included in meals at least twice a week, with a preference for fresh or frozen products over canned ones. For frequent cyclists, daily supplementation is recommended to fully meet these needs.
In the realm of healthy fats, a great snack to curb hunger is Brazil nuts due to their selenium content. They help modulate oxidative stress, which is naturally altered during physical activity, and improve the body’s response to training stimuli.
The importance of vitamin D
Finally, the importance of vitamin D shouldn’t be overlooked, especially since it’s often deficient between December and March. Vitamin D is essential for preventing injuries in sports, and at the start of winter, it’s important to monitor your levels through blood tests. In case of deficiency, it’s best to consult with a doctor and consider supplementation. Although winter rides are mostly outdoors, the sun’s rays in winter don’t provide the same benefits as in summer. The skin exposed to sunlight is limited, and vitamin D deficiency is much more common during this period. Although some foods, like mushrooms, liver, and butter, contain good amounts of vitamin D, they’re still insufficient for meeting the needs of athletes, and supplementation is the best option.
