Taboo flatulence, diarrhoea & co.: This helps against digestive problems when cycling
In our new section, we focus on topics that nobody talks about. Digestive problems, for example, are not exactly sexy table talk. Nevertheless, almost every cyclist who has ever sat in the saddle for any length of time has had to deal with bloating and the like. Even professionals have had to end high-calibre competitions prematurely due to such symptoms. It is obvious that digestive problems are primarily due to our diet. However, it is only one factor for pain in the abdominal area. We explain what is really behind digestive problems when mountain biking and how they can be avoided.
Nutrition in cycling: savour it, but do it right
Yes, cyclists are less likely to have digestive problems than marathon runners, for example. At least this is the conclusion reached by various scientists, including those from the Department of Exercise Science at the University of Iowa in the USA and the Lucerne Cantonal Hospital. However, even gastrointestinal complaints, which rarely occur, are unpleasant when they do occur. As the pressure in the abdominal cavity is higher when biking due to the forward leaning sitting position, mountain bikers are more susceptible to problems such as nausea or reflux, the backflow of gastric juice into the oesophagus. But there are also the odd unscheduled trip to the loo.
How susceptible someone is to digestive problems varies greatly from person to person. Some bikers can eat certain foods without any problems, while others react to the same foods with symptoms such as stomach rumbling or flatulence. "The causes of this sensitivity are varied and not fully understood. Factors such as the microbiome or genetic differences in digestive enzymes could play a role," explains Prof Dr Karsten Köhler, Head of the Chair of Exercise, Nutrition and Health at the Department of Health and Sport Sciences at the Technical University of Munich. He emphasises that it is important to try out which foods someone can tolerate and to take these individual experiences into account when planning a digestive tract-friendly diet. Incidentally, the latter begins at least one and a half hours before departure.
Less blood, more problems
"During exercise, the digestive tract is supplied with less blood, as the oxygen-rich blood is channelled more into the working muscles. This leads to reduced digestive performance," explains Karsten Köhler. This means that meals consumed before training may not have been fully processed by the time the physical exertion begins. "Undigested carbohydrates can enter the large intestine, where they can be fermented by bacteria and lead to flatulence or diarrhoea. Especially if I consume more carbohydrates on the go," says nutrition expert Köhler, describing the process. "Depending on the carbohydrate source, amateur cyclists can process an average of 60 to 90 grams of carbohydrates per hour," he says. For orientation: A sports gel provides between 25 and 40 grams of carbohydrates per portion (60 to 70 grams), depending on the product.
To avoid digestive problems, mountain bikers should not eat larger meals and foods with a lot of fat or fibre too close to training. The body needs a little longer to process them. High-fat meals such as a pork knuckle with chips take around five to six hours, high-fibre foods such as broccoli, cabbage or wholemeal bread up to four. Easily digestible foods such as white rice or potatoes, on the other hand, only stay in the stomach for around two hours. When travelling, athletes, especially those with sensitive stomachs, should consume small amounts of energy more often, for example a few sips of an energy drink every 15 minutes.
Attention, fructose!
Caution is advised with energy products containing fructose. It does provide quickly available energy when mixed with glucose. However, the body's ability to absorb fructose is limited and some athletes do not tolerate this simple sugar well under stress. In the worst case scenario, the attempt to provide energy ends in diarrhoea. "Carbohydrate sources such as maltodextrin, which consist of longer carbohydrate chains, are often easier on the stomach as they put less strain on it and are released more quickly," says Karsten Köhler. However, it is always important to test which products you can tolerate during training. After all, if digestive problems occur during the tour or competition, it is usually too late to provide immediate relief. "The symptoms are usually caused by the food you've already eaten. Once it has entered the large intestine, I can't reverse it."
