Cycling long distances is a great way to stay fit, enjoy nature, and explore new places. However, one common problem that many cyclists face is stomach discomfort during or after a ride. Stomach cramps, bloating, gas, or feeling too full can make your ride very uncomfortable. Sometimes, it can even force you to stop early.
But the good news is that with proper meal planning, you can avoid most of these problems. Knowing what to eat and when to eat can help you ride longer and feel better.
Why Does Your Stomach Get Upset on Long Rides?
There are many reasons why your stomach may get upset while cycling:
- Eating too much before the ride: A full stomach needs time to digest food. If you start riding too soon, your stomach will struggle.
- Eating the wrong kind of food: Foods that are too spicy, greasy, or high in fiber can upset your stomach while you ride.
- Dehydration: Not drinking enough water can lead to stomach problems and tiredness.
- Too many sugary sports drinks or energy gels: These can be hard on your stomach if taken too often or without water.
- Riding too soon after a meal: If your body is still digesting, it may not perform well during your ride.
The solution is to eat light, eat smart, and give your body time to digest.
What to Eat Before a Long Ride
The meals you eat before your ride should be easy to digest and give you enough energy.
Here are some simple tips:
- Eat 2–3 Hours Before the Ride
Have a full meal 2 to 3 hours before your ride. This gives your body enough time to digest. A good pre-ride meal should have:
Carbohydrates (like rice, pasta, oatmeal, toast, bananas)
A little protein (like eggs, yogurt, or peanut butter)
Low fat and low fiber (avoid fried food, beans, and heavy sauces)
Example meal: A bowl of oatmeal with banana and a spoon of peanut butter.
- Drink Water
Start your ride well-hydrated. Drink water throughout the day and especially with your pre-ride meal. Avoid drinking too much right before starting, or you may feel heavy or need a bathroom break soon.
- Avoid New Foods
Stick to foods you know. Trying new or unusual foods before a ride can upset your stomach.
What to Eat During the Ride
If your ride is longer than 90 minutes, you’ll need to eat something during the ride to keep your energy up.
Here are some good choices:
- Bananas
- Energy bars or granola bars (choose simple ones with natural ingredients)
- Small sandwiches (like peanut butter and jelly)
- Dried fruits like raisins or dates
- Electrolyte drinks (but not too sweet)
Eat small amounts every 45 minutes to 1 hour. Don’t wait until you’re very hungry. Your body needs steady fuel.
Also, drink water regularly—about one bottle every hour if it’s hot. Don’t gulp large amounts; sip slowly as you ride.
Foods to Avoid
These foods can upset your stomach during a ride:
- Spicy or fried foods
- Dairy products like milk or cream if you are lactose-intolerant
- Carbonated drinks like soda
- Heavy protein or meat dishes
- Too much fiber (like beans, cabbage, or whole nuts)
Keep your food choices simple and easy to digest. Your goal is to stay fueled without stressing your stomach.
Post-Ride Recovery
After your ride, it’s important to eat a good recovery meal. This will help your muscles recover and also settle your stomach.
- A good post-ride meal should have:
- Carbohydrates (rice, pasta, bread, fruits)
- Protein (chicken, fish, eggs, tofu)
- Fluids (water or a light smoothie)
- Avoid eating too fast or too much. Give your body time to adjust after the ride.
- Listen to Your Body
Everyone’s body is different. Some people can eat peanut butter while riding, others can’t. Some need more water, others less. Pay attention to how your body reacts during different rides. Keep a food journal if needed. This will help you understand what works best for you.
Final Tips
- Always try your race-day or long-ride meals on training rides first.
- Keep snacks in your jersey pockets for quick energy.
- Don’t skip breakfast—it’s the key to a strong start.
- Stay calm and enjoy the ride. Stress can also affect your digestion.
Explore Mallorca by Bike with Ultimate Bike Hire
Mallorca is one of the best places in the world to explore by bike. From stunning coastal roads to peaceful mountain routes, it offers something for every cyclist. If you want to enjoy these routes without worrying about bringing your own bike, Ultimate Bike Hire is here to help.
At Ultimate Bike Hire, we offer high-quality bikes for rent. Our team will help you choose the right bike for your needs, and we also provide helmets, locks, and maps. You can book your bike online and even have it delivered to your hotel or holiday home. Whether you’re planning a solo ride or a group tour, Ultimate Bike Hire makes your cycling adventure in Mallorca easy and stress-free.