Sean Fowler is one of the longest-serving cycling chefs in the business, fuelling the riders of Team Garmin-Slipstream from 2009 through to 2018, before upping sticks to Groupama-FDJ and then onto his current team, Lotto, in 2022, who will become Lotto-Intermarché from 1 January 2026. “This year I covered my 17th Tour de France,” says Fowler. “My goal is to reach 20.”

During the race season, the American spends the majority of time on the road in his kitchen truck. Come the off-season, he retreats to his home for many years in Girona, where he formerly ran a restaurant, El Racó d’U’rus, before selling it several years ago.

Fowler’s responsible not only for the riders’ performance but also their health. This, as riders of the northern hemisphere know only too well, is key to consistent riding through the winter months. Here, Fowler lifts the lid on the foods and strategies that keep the Belgian professionals’ immune systems high as temperatures and darkness falls. Hopefully they’ll serve up the same effect on you, too…

1. Flourishing flora

“Both professionals and top amateur riders take their bodies to the limits during the race season, not only with their workload but the amount of sugar they’re burning through. Honestly, when a rider’s at a GrandTour, you wouldn’t recommend that diet to anyone. You’re just pounding sugar; it’s basically a diabetic diet!

“So, cranking up gut health and improving the flora profile during winter is vital to lay the foundations for a strong showing the following season, plus it’ll boost a rider’s immunity when the weather turns. To that end, we really focus on probiotic supplementation, albeit in cycles, as your body doesn’t want to become dependent on them.

“They’ll also consume plenty of fermented foods like kefir and pickles to fertilise your existing flora, plus we recommend a handful of pumpkin seeds each day, as an acid within is great for gut health.”

THE SCIENCE

Fowler’s referring to oleic acid, which is swimming with anti-inflammatory properties that improve gut health. Research in 2025 also highlighted how pumpkin seeds contain high levels of zinc, vitamin E and phytoestrogens. This Holy Trinity of goodness all contributes to a stronger immune system.

2. FOWLER’S FAST

“I’d recommend fasting for 16 hours once a week, so if you had dinner at 7pm, you wouldn’t eat again until at least 11am the next morning. It’s good for gut health, again improving your microbiome.”

THE SCIENCE 

A 2022 study showed that an obese population who 16-hour fasted once a week shed 4.7kg over a four-week period (compared to 7.1kg for those who fasted twice week). Don’t expect those losses as you’re already a svelte cyclist. More importantly for you, the groups enjoyed a metabolic reset, showing improvements in blood pressure and lipid use. Give Fowler’s Fast a go this winter. Just remember to stay hydrated – coffee is also fine during the fasting period – avoid bingeing during your eight-hour fuelling window, plus focus on nutrient-dense foods when you do eat, like lean protein (chicken), wholegrains (rice) and vegetables.

3. STEEL YOURSELF

“My favourite pans for cooking with are cast iron, but I don’t use them in a race because they’re heavy and cumbersome; instead, my kitchen truck is bedecked with Scanpans. They’re a Scandinavian brand and forge brilliant stainless-steel pans that comprise a really nice multi-use base, so you can use them on gas and induction hobs, which few pans can do. They also regulate the heat well, so are very good for controlling how you cook. Finally, they’re dishwasher safe, which is always a bonus. They’re expensive but they are worth it. (And no, I am not sponsored by Scanpans!)”

THE SCIENCE

High-quality stainless-steel pans are incredibly durable and, as Fowler says, they’re great for temperature regulation – needed when whipping up your post-ride omelette. Inherently, they require less oil to prevent food from sticking compared to, say, cheaper aluminium pans, so should be healthier.

4. FOOD FOR THE FALL (AUTUMN!) 

“Fall [autumn for our UK readers] is my favourite time of year for cooking because all of the coolest vegetables are in season, specifically squashes and pumpkins, which I’ll use in a stew. I make a lamb and pumpkin stew, plus stewed lamb with polenta taragna. It’s corn polenta mixed with buckwheat, which explains the many flecks of black, and is delicious. I might add taleggio cheese for even more flavour. It’s creamy, a little like brie, and the taste is sensational. A grate of Pecorino adds a salty hit. A stew is a wonderful post-ride dish.”

THE SCIENCE

A 2011 study highlighted the myriad health benefits of a squash, of which there are over 100 varieties. They’re packed with antioxidants to boost your immune defences, plus they contain high levels of dietary fibre to keep your digestive system functioning in tip-top condition. An array of vitamins and minerals is another immunity hit. 

5. BETTER BIKING BY BROTH

“One of my favourite winter warmers is beef bone broth. I make it for the riders a lot during the off-season or at early spring races where the temperatures are low, especially if it’s a mountain-top finish. I’ll make a big batch and the soigneurs will drive it to the finish line. They sip it on it while walking to the bus. It’s so salty and comforting, it really raises the mood. 

“And it’s easy to make. You just roast the bones and then let them simmer away for a minimum of eight hours with the lid on. If the bones have marrow in, even better. The broth contains good amounts of collagen and other vital nutrients.

“I use the broth as a base for many other meals, too. It’s great for soups and for ramen.

Just add noodles, whatever vegetables you have hanging around and a hard-boiled egg for a wonderfully nutritious meal – perfect for warming up after cool rides.”

THE SCIENCE

Vegetarian riders might want to cover their eyes but beef bone broth could rightly claim the moniker ‘superfood’. Not only is there evidence that its collagen content improves bone health, a cupful contains around eight to 10 grams of protein to stimulate muscle repair. A 2025 review also revealed beef bone broth “supports the enhancement of gut health and alleviates inflammation in the intestinal barrier”. That means better biking by broth.

6. HEALTHY HERB

“I use rosemary a lot in many of my recipes but have only just discovered how beneficial it is to health thanks to a fascinating book, ‘Healing Herbs Handbook.’ Rosemary has a huge impact on rider well-being, including clearing brain fog and improving memory. One great tip that I’ve incorporated into my daily life is rubbing it in my hands first thing in the morning and inhaling. It really wakes you up.”

THE SCIENCE

While there are herbal sceptics, rosemary has a strong body of empirical evidence behind its therapeutic claims. 2020 research not only revealed its positive effect on mood, learning, memory and sleep, it also supported rosemary’s anti-inflammatory claims, so important for staying fit and healthy.

7. GO LARGE ON THE LEGUMES

“The off-season is the time where I heartily encourage the riders to go legumes mad. Garbanzo beans [chickpeas], lentils, kidney beans… they’re all incredibly nutrient-dense. But the riders rarely have them during the race season – certainly not at GrandTours – because they’re extremely fibrous and slow down digestion. That’s why there’s such a focus on white rice and white pasta, but that changes when the race season stops.”

THE SCIENCE

Numerous studies reveal just how good legumes are for your health and cycling performance. Take this 2024 review in the European Journal of Nutrition that revealed legume consumption was associated with improvements in blood pressure and lipid profile, suggesting it forged a protective shield against cardiovascular disease. The same study extolled its virtues on gut health, too. Add legumes to salads, soups, stews and curries.

8. CELTIC CHAMPION

“There are two salts I use all of the time and would recommend them to everyone. The first is Maldon salt, which many cyclists will be familiar with. And then there’s Celtic salt, which might be new to many. It’s a natural salt that contains a high level of minerals. That’s because it hasn’t been refined and bleached, which is why it has a slight grey hue to it. But don’t let that put you off as it’s great for seasoning steaks. I add it to caprese [an Italian salad composed of sliced mozzarella, tomatoes and sweet basil] and a whole range of foods.”

THE SCIENCE

Celtic salt contains higher levels of magnesium than many salts, contributing to hitting your RDA (recommended daily amount), which the NHS has at 300mg a day for men and 270mg for women. According to the National Institutes of Health factsheet, “Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation and glycolysis.” In short, a sprinkle of Celtic will strengthen your defences this winter.

9. THE BOMB

“This is something I’ve concocted and give to the riders all-year-round but especially during the winter. I call it ‘The Bomb’ and am convinced it beats the flu. Well, that’s what my mother told me! The Bomb features a hearty mix of garlic, ginger, honey, eucalyptus oil, cayenne pepper and lemon juice. You then add hot water, cool slightly, drink, and eat all the garlic and ginger. Its taste is subjective!”

THE SCIENCE

Ginger, garlic and cayenne pepper are renowned for their anti-inflammatory and immune-boosting properties; in fact, we recall chatting to Dr Rob Child during his time working in the WorldTour and one of his proudest achievements was seeing every Katusha rider reaching the GrandTour three-week finish line. The secret to their collective sustainability, he said, came down to ingesting garlic over ibuprofen. There’s also evidence that Eucalyptus oil strengthens your immune system. Time to drop The Bomb…

10. SWEETNESS IS A WEAKNESS

“All cyclists love a cake stop but – and many might not like to hear this – when you stop, your engine stops running, so I’d advise steering clear of anything too sweet. A drop in heart rate plus an injection of sugar plays havoc with your metabolism. Instead, leave the sweet stuff to when you’re pedalling, like gels and blocks. Something like a croissant would be a good choice. It’s higher in fat and that’s no bad thing during a pitstop.”

THE SCIENCE

Try as we might, we cannot find a crumb of evidence to support Fowler’s outrageous claim!