Dr. Emily Jevons is a registered nutritionist specialising in endurance sport, with her work now primarily based within the professional cycling peloton. She holds a PhD in Exercise Metabolism and Nutrition from Liverpool John Moores University, where her research focused on optimising performance through evidence-based nutritional strategies.

Alongside her work in elite sport, Emily is a 1:1 Nutritionist with Total Endurance Nutrition, supporting athletes of all abilities, from first-time endurance competitors to seasoned performers, through personalised nutrition plans. She has also previously worked as a Nutrition Consultant for British Cycling, collaborating with the Educational Development team to help shape the nutritional content within their new coaching framework.

And she doesn’t just practise what she preaches, Emily is a passionate age-group triathlete herself and competed at the IRONMAN 70.3 World Championships in Marbella last year.

We caught up with Emily to talk all things winter fuelling and what endurance athletes should be aware of as we head into the colder months. Here’s what she had to



So Emily, do our nutritional needs change during winter?

If I’m honest, it really depends on the individual. Athletes tend to have different goals at different points in the year, and for many people in the UK, winter marks a natural transition into the off-season. This can actually be a really good opportunity to work on body composition, whether that’s losing or gaining weight or muscle, because energy intake can be adjusted without negatively impacting training quality in the same way it might during peak season.

Winter also naturally influences our food choices. Many of us gravitate towards warmer, comfort-style meals, slow-cooker recipes, and of course the more food-focused parts of the Christmas period.


Are there any key nutrients or supplements you’d recommend at this time of year?

Vitamin D is probably one of the most important nutrients people tend to lack during the winter especially here in the UK where sunlight exposure is limited. While Vitamin D testing used to require a GP blood test, home testing kits are becoming more accessible. That said, it’s important to be mindful of dosage and not over-supplement. (1)

There are also a few other supplements that can be helpful due to the increase in winter bugs. Depending on your habitual diet, supporting gut health with a probiotic can be beneficial, alongside supplementing with Vitamin C and Zinc. Zinc lozenges may help reduce upper respiratory symptoms, although the evidence around this is still mixed. (2)


You mention winter bugs, is there anything else nutrition related you should be doing to support immunity over winter?

As well as vitamin C, D, probiotics (3) and zinc lozenges mentioned above, it’s important to get the basics right first! Meeting both macro and micronutrient goals is key for optimal immune health, to meet your micronutrient goals focus on plenty of colour and variety in your diet! Colourful bright fruit and vegetables are rich in polyphenols which are rich in anti-inflammatory and anti-oxidants. (4)

In terms of other supplements (5), there is a long list of supplements that may (some with limited evidence) support immune health, for an in depth look, check out Bermon et al, 2017 “Consensus Statement Immunonutrition and Exercise” (6)


We will definitely be looking to include plenty of colour in our diets then! What about hydration? Is it still important when it’s cold?

Hydration is so important in winter, and it’s something I really value as an athlete myself, despite being less mindful of it during colder months. Habit stacking is key. I try to have a glass of water every time I go into the kitchen, and using a water bottle with a straw can also encourage you to drink more without thinking about it.


Should we be eating more when it’s cold? I definitely feel hungrier in winter!

Not necessarily. Calorie needs are more closely linked to training load and physical activity than the season itself, and many people actually reduce their training volume during winter. It’s important to match your energy intake to your energy expenditure and also consider changes in daily activity like walking less due to poor weather, which can affect overall calorie needs.


Are there any common misconceptions around off-season fuelling?

Definitely. A big one is thinking electrolytes aren’t needed in winter, they’re still very relevant, especially during intense indoor sessions, but it’s about being appropriate and using electrolytes that match your personal needs. For example if you have super salty sweat and are losing larger amounts of sodium then using something like SLT07 mild citrus or SLT+ is a great way to stay hydrated. Another issue is that people tend to neglect fuelling altogether during the winter months and stop practicing race nutrition. That doesn’t set anyone up well for race season. Winter is actually a great time to practice fuelling your gut and build good habits. Practicing using different drink mixes, bars and gels is a great way to train your gut to feel good during race season. 


Thanks so much, Emily, this has been incredibly insightful. We’re looking forward to chatting again soon!

No worries at all, Ella-anytime!

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References 

(1) He, C.-S et al., (2013). Influence of vitamin D status on respiratory infection incidence and immune function during 4 months of winter training in endurance sport athletes. Exercise Immunology Review, 19, 86–101. https://pubmed.ncbi.nlm.nih.gov/23977722/ 

(2) Hemilä, H. (2011). Zinc lozenges and the duration of the common cold: A systematic review. The Open Respiratory Medicine Journal, 5, 51–58. https://doi.org/10.2174/1874306401105010051

(3) King, S et al., (2014). Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: A systematic review and meta-analysis. British Journal of Nutrition, 112(1), 41–54. https://doi.org/10.1017/S0007114514000075

(4) Hao, Q et al., (2015). Probiotics for preventing acute upper respiratory tract infections. Cochrane Database of Systematic Reviews, (2), CD006895. https://doi.org/10.1002/14651858.CD006895.pub3

(5) Martineau, A. R et al.,  (2017). Vitamin D supplementation to prevent acute respiratory tract infections: Systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. https://doi.org/10.1136/bmj.i6583

(6) Walsh, N. P. (2019). Nutrition and athlete immune health: New perspectives on an old paradigm. Sports Medicine, 49(Suppl 2), 153–168. https://doi.org/10.1007/s40279-019-01160-3