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Determining what is safe to eat before a bicycle ride may have you scratching your head.

What I do in the morning is eat one food item alone like a banana several minutes before leaving for work, and then ride my bike to work, and then eat something else after I arrive at work like an energy bar or some mixed nuts. I eat on a typical American meal schedule where my meals are stacked larger as the day goes on, and typically only 3 meals a day. This is probably not ideal.

Food mixing

Be careful which foods you combine together. Different food groups require different digestive fluids to break down the ingredients (acid versus alkaline bases), however, this might be partially due to the fact that most food is highly processed nowadays.

It is not quite this simple, but as a rule of thumb,

Eat fruits alone or together with other fruits except sweet fruits (bananas, raisins, dates). The sweet fruits make great smoothies.

Eat only green leafy vegetables with proteins (meat, dairy, nuts) and starchy carbohydrantes (bread, pasta, potatoes), not together (protein + starch). A salad with meat is OK. A pasta with meat is not OK.

In reality, most people mix foods without a thought, in which case you can try to limit the ill effects by combining a smaller amount of one food with the other.

Preferably wait for one food to digest before eating the other. Let your stomach settle.

Digestion rate

Different foods digest at different rates. If you eat meat with potatoes, the meat will break down slower than the potatoes. But you would know not to eat the two together anyway if you read the above text. :)

Breakfast

Breakfast is a very important meal. Preferably you should stack your meals so the largest meal is in the morning, and then have smaller and smaller meals throughout the day.

Moderation

Do not eat too much of any single food item at one time.

Eating slower helps your digestive system catch up. If you are sitting down then you are probably having a full meal and should not rush it, chew every bite.

Eat before you feel hungry. If you are hungry you've waited too long between meals. Multiple small meals throughout the day may help your metabolism and keep your blood sugar in check, but the main advantage is to teach your mind not to overeat.

For a small snack have a slice of bread or an apple. Preparation does not have to be complicated. Grazing like this all day may make you crazy though so be sure to have regular meals too.

Cramps And Discomfort

If you are having cramps it could be due to having too much air in your stomach. Read the above suggestions and the tips below. Doing stretches also helps prevent the involuntary muscle contraction.

Always make sure you drink plenty of water throughout the day and well before you ride. Drinking lots of water immediately before exercising is not the answer.

Always bring water with you, and food too if you plan to be out for 2 hours or more. Unless you are going on an endurance bike ride you should not need to consume much before heading out. I actually prefer a rather empty stomach. Remember though, food is fuel.

Slow down and breathe deeply as I do "Wooo!" And focus on your breathing to draw your attention away from cramping.

You may have a dairy allergy. Try limiting your dairy intake (milk, cheese, butter).

Taking a pre-game dump also never hurts.

Everyone is a little different with different tolerances for things, and numerous studies exist with contradicting findings, so please share your experiences and suggestions.

Disclaimer: I am not a dietitian. If you are having health issues related to your diet contact your doctor or a dietitian for advice.

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