Cyclist Nutrition Guide: The Correct Diet for NOVEMBER 2025
Cyclist Nutrition Guide: The Correct Diet for NOVEMBER 2025
Cycling Nutrition: The Right Diet to Follow in NOVEMBER 2025
The month of November 2025 represents the cyclist's transition from the competitive season to the base or off-season period. The nutritional strategy must change to support the increase in low-intensity training volume, adaptation to the cold climate, and the strengthening of the immune system, which is often compromised by physical stress.
1. Energy Balance Adjustment
The cyclist must recalibrate calorie intake based on the reduction in intensity and the increase in volume.
Calorie Intake: If the training phase is focused on increasing lean body mass or weight maintenance, the Total Daily Energy Expenditure (TDEE) must be maintained at equilibrium or in a slight surplus (controlled bulking phase). If the goal is weight management, the deficit must be moderate to avoid compromising recovery and immune defenses.
Thermoregulation: The body expends additional energy to maintain body temperature during cold weather rides. It is necessary to consider this increase in energy expenditure when calculating total calories, favoring thermogenic foods (e.g., ginger, chili pepper) and warm, dense meals.
2. Optimal Macronutrient Management
Carbohydrates (CHO): Qualitative Recalibration Since intensity decreases, the massive intake of high Glycemic Index (GI) CHO is no longer necessary. The diet should prioritize slow-release complex CHOs (sweet potatoes, oats, brown rice, legumes) to maintain constant muscle glycogen levels and stabilize blood sugar. Reducing simple sugar intake is crucial to prevent insulin spikes and promote metabolic health during a period of less acute stress.
Proteins: Focus on Recovery and Repair Protein intake must be maintained constant and high (1.6 – 2.0 g/kg of body weight) to support the repair of muscle micro-trauma due to high volume and to prevent sarcopenia. Optimal sources include lean meats, fish (salmon, mackerel), eggs, and dairy (Greek yogurt, ricotta). Uniform distribution throughout the day (20-40g per meal) maximizes the effectiveness of Muscle Protein Synthesis (MPS).
Lipids: Structural and Anti-inflammatory Support Lipids should constitute 30-35% of the total caloric intake, with a focus on unsaturated fats. Increasing Omega-3s (EPA and DHA) through fatty fish or supplementation is essential to counteract systemic and joint inflammation induced by training volume and cold. Other crucial sources are extra virgin olive oil, nuts, and avocado.
3. Micronutrients and Immunity (Anti-Winter Strategy)
November dictates a defensive nutritional strategy for the cyclist.
Vitamin D: The lack of sun exposure makes cutaneous synthesis insufficient. Supplementation with Vitamin D3 is almost always necessary to maintain calcium homeostasis (bone health) and strengthen the immune system, a critical aspect for the cyclist subject to transient post-exercise immunosuppression.
Vitamin C and Antioxidants: The increase in workload generates oxidative stress. A high consumption of seasonal vegetables and fruit (cabbage, broccoli, citrus fruits, kiwi, pumpkin) rich in Vitamin C, Beta-Carotene, and other antioxidants is recommended to neutralize free radicals.
Iron and Folates: Monitoring iron levels is fundamental, especially for female athletes or those with a high volume of sweating, due to its importance in oxygen transport and the prevention of sports-related anemia. Sources include lean red meat, legumes, and green leafy vegetables.
4. Practical Pre- and Post-Training Management
Pre-Workout (Cold): Before heading out for long workouts, a meal based on low-GI carbohydrates (e.g., oats) and a small amount of protein is ideal 2-3 hours prior. For short morning rides, a small snack (e.g., banana) or a gel is sufficient to avoid burdening digestion.
During the Workout: Hydration is crucial, even if the sensation of thirst is lower. Use warm drinks (tea, broth) or slightly warmed isotonic drinks. For rides exceeding 90 minutes, a constant CHO intake is necessary (approximately 30-60g/hour).
Post-Workout (Recovery): The post-exercise "metabolic window" is the best time for the combined intake of high-GI CHO (for glycogen restoration) and high-biological-value protein (e.g., Whey, milk) in a 3:1 or 4:1 ratio (CHO:Protein) to maximize muscle recovery.