Complete Guide to NOVEMBER 2025 Nutrition for Cyclists (and Everyone Else)

Details: Written by: Luca; Category: Cycling tips; Published: 01 November 2025

Complete Guide to NOVEMBER 2025 Nutrition for Cyclists (and Everyone Else)

The arrival of November 2025 signifies a crucial shift in both athletic training cycles and general lifestyle. For cyclists, it's the transition from peak competition to the base training phase. For everyone else, it means adapting diet to colder temperatures, reduced sunlight, and the heightened need for immune support. A smart nutritional strategy during this month benefits every metabolism.

1. Adjusting Energy and Macronutrient Balance

As daily activity often shifts indoors and weather changes, energy needs require recalibration.

Caloric Intake for Thermoregulation: In colder climates, the body expends slightly more energy just to maintain core temperature. It is advisable to favour warm, nutrient-dense meals (soups, stews, whole grain porridges). If high-volume outdoor activity continues, ensure caloric intake accounts for this extra environmental expenditure. For cyclists specifically, lower intensity base training often requires a qualitative shift rather than a major quantitative reduction in calories, especially if aiming for muscle maintenance.

Carbohydrates (CHO): Quality Over Quantity Reduce reliance on fast-acting, high-Glycemic Index (GI) simple sugars. November's diet should prioritize complex, slow-release CHOs (oats, brown rice, whole-grain pasta, sweet potatoes, legumes). This strategy ensures stable blood sugar levels, consistent energy for longer, lower-intensity activities, and better metabolic health during a period of reduced acute stress.

Proteins: Muscle Preservation and Satiety Protein intake is paramount. It should be maintained high and consistent (1.2 – 2.0 g/kg of body weight for active individuals) to support muscle repair, which is vital during heavy volume training phases (cyclists) and crucial for general health and immunity (everyone). Distribute high-quality protein sources (lean meats, fish, eggs, Greek yogurt, tofu, legumes) evenly across all main meals (20-40g per sitting) to maximize Muscle Protein Synthesis (MPS).

Healthy Fats: Anti-inflammatory and Structural Support Healthy fats should make up around 30-35% of total energy. Focus intensely on Omega-3 Fatty Acids (EPA and DHA) found in oily fish (salmon, mackerel, sardines) or through supplementation. Omega-3s possess potent anti-inflammatory properties, essential for joint health, systemic recovery, and combating the inflammatory effects of cold and high-volume training.

2. Micronutrients and Immune Defense (The Anti-Winter Strategy)

November's reduction in sunlight and increase in seasonal illness requires proactive nutritional defense.

Vitamin D: This is the most critical nutrient for November. Due to insufficient sun exposure for skin synthesis, Vitamin D3 supplementation (dosage to be determined by a healthcare professional) is highly recommended for nearly everyone. It plays a key role in calcium homeostasis (bone health) and significantly bolsters the immune system against winter pathogens.

Immune Support Duo (Zinc and Vitamin C): Increase intake of foods rich in Vitamin C (citrus fruits, kiwi, bell peppers, broccoli) and Zinc (oysters, red meat, legumes, seeds). These minerals are central to immune cell function. A daily multivitamin complex can serve as a reliable "insurance policy."

Iron and Folates: For athletes, especially women, monitoring iron levels is important. Iron is vital for oxygen transport. Prioritize iron-rich foods (red meat, lentils, spinach) to prevent sports-related anaemia, which can compromise endurance and overall energy levels.

3. Practical Nutritional Tips for November

Hydration with Heat: Dehydration risk is often underestimated in cold weather because the sensation of thirst is reduced. Drink plenty of fluids. Favouring warm beverages (herbal teas, bone broth, warm water) can also contribute to comfort and internal warmth.

Seasonal Foods: Embrace the nutrient-dense produce of late autumn: pumpkins, squash, cabbage, broccoli, root vegetables, apples, and citrus fruits. These foods offer complex carbohydrates, high fibre, and a dense array of vitamins and antioxidants.

Recovery Meals (for Athletes): Post-workout meals should focus on the 3:1 or 4:1 Carbohydrate-to-Protein ratio (e.g., oatmeal with whey and banana; rice with chicken breast). This combination accelerates glycogen replenishment and muscle repair, essential after a cold, long training session.

By adjusting the intake of macronutrients towards quality and volume, and by proactively addressing key micronutrient deficiencies like Vitamin D, both cyclists and the general population can ensure robust health, sustained energy, and a resilient immune system heading into the colder months.

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