Training puts stress on the body and that includes your immune system. Long rides in the cold, wet conditions, or sessions with too little recovery time can weaken your natural defences. Combine that with less sunlight (and therefore less vitamin D), and it’s no surprise many cyclists and amateur athletes get sick more often in winter.

Your immune system relies heavily on nutrients to stay in top shape. A shortage of even a few key vitamins or minerals can make it harder for your body to fight off viruses, recover from hard sessions, or maintain steady energy. In other words, the better you fuel, the stronger your immune shield.

You don’t need supplements or fancy powders. Most of what your body needs comes from whole, colorful, nutrient-rich foods.

1. Eat the rainbow

Brightly colored fruits and vegetables like berries, citrus fruits, spinach, kale, carrots, and bell peppers are loaded with vitamin C and antioxidants that help protect your cells from stress and inflammation.

2. Get your vitamin D

During the darker months, sunlight alone isn’t enough. Add fatty fish (like salmon, mackerel, or sardines), eggs, and fortified dairy to your meals to keep vitamin D levels up, crucial for immunity and muscle function.

3. Support your gut

Did you know that about 70% of your immune system lives in your gut? Foods like yogurt, kefir, sauerkraut, and kimchi feed the good bacteria that help keep your immune system balanced and strong.

4. Add healthy fats and zinc

Nuts, seeds, and legumes provide zinc and vitamin E, two nutrients that strengthen immune cells and protect your body’s tissues from damage.

5. Spice it up

Garlic, ginger, and turmeric have natural anti-inflammatory and antimicrobial properties. Adding them regularly to meals or teas can give your immune system a natural lift.

Knowing what to eat is one thing but turning that knowledge into daily habits is where the real difference is made. Especially during the colder months, when motivation dips and training routines shift, FoodCoach helps you stay consistent and make smart nutrition choices effortlessly.

· Plan your meals with ease

Planning your meals ahead helps you to always have the right ingredients on hand. Our riders use the FoodCoach app which gives you a personalised plan tailored to your training schedule and goals. This way, you’ll always know what to eat and have everything ready for nourishing soups, energy-packed stews, or quick recovery meals that keep you fueled and focused.

· Eat enough for your training load

Make sure you have enough on your plate. The FoodCoach app adjusts your energy needs based on your workouts, ensuring you always eat enough to recover well and support both your performance and your immune system.

· Track your progress

See how consistent fueling impacts your energy, recovery, and overall health throughout the winter. Notes can help to keep track of your progress, and you can easily keep track of them in the FoodCoach app!

Your strongest season starts with smart nutrition. Download the FoodCoach app and start a free trial!