you must have a full stomach when you ride in the morning

you must have a full stomach when you ride in the morning

Some riders deliberately chose to ride on an empty stomach, thinking that this can lose weight, resulting in dizziness and physical exhaustion. When exercising on an empty stomach, blood sugar in the human body will decrease, causing headaches, weakness in the limbs, and even fainting. At the same time, it will also produce hunger, abdominal pain, inhibit the secretion of digestive juice, reduce digestive function, etc., so fasting exercise is not desirable.


The term for fasting cycling is “fasting training”, which means that only a very small amount of carbohydrate-free food is consumed before starting the riding training.

In order to prevent the occurrence of hypoglycemia, you can drink a proper amount of concentrated sugar water or eat some foods that are easy to digest sugary before exercise. But whether you eat something before the fasting exercise depends on your personal feelings, because everyone's eating habits, exercise styles and exercise time are different. These differences are only for you to experience, feel, and grasp. It is important to find out the right one. Your own method. During cycling training, the body will use two types of stored energy: glycogen, derived from the carbohydrates you consume, which is the body's preferred energy source; fat, which is a fairly stable source of energy in the body. Gradually adapting to this training mode, your body will absorb energy more efficiently from fat while maintaining speed or cadence.

It is advisable to supplement the food with 1/3 to 1/2 of the normal food before the fasting exercise (such as morning exercise). In addition, care should be taken to avoid post-satisfaction, exercise should be arranged 1.5 to 2 hours after a meal; 30 to 45 minutes after the end of exercise, then eat. During exercise, blood flows from the digestive system to the moving organs.


If you exercise after fullness, it will inevitably slow down the digestion and absorption of food in the digestive tract. For a long time, it can cause gastritis, indigestion and other symptoms. And full-bodied exercise can easily cause abdominal pain during exercise, making exercise unsustainable. Therefore, it is not suitable for fasting exercise, but not full stomach exercise.

During the riding process, when the liver sugar is consumed and the body's carbohydrates are not enough to continue to provide glycogen, the body will be forced to "burn" the fat to gain energy, which can ensure the efficient use of energy. In the long run, after the body gradually adapts, it will help to increase the amount of glycogen stored in the body.


Dr. Asker Jeukendrup, a sports nutritionist/exercise physiologist from Loughborough University in the UK, recommends fasting cycling training before eating breakfast. Generally, it should be 60 minutes, and the longest should not exceed 90 minutes. Pay attention to controlling the rhythm when riding, so as to be able to speak without gasping.

Eating in the 30-60 minutes after the end of the ride, the carbohydrate and protein in a 4:1 ratio (such as peanut butter bread), can effectively supplement carbohydrates. Replenishing water in time for 60-90 minutes can speed recovery.

Fasting training requires more recovery time than regular training, and excessive training is easy to hurt. Dr. Asker Jeukendrup suggested that if you travel long distances, the fasting training is about 1-2 times a week. If you're preparing for a race or high-intensity training, don't do fasting training anymore - good drivers also need to consume enough carbohydrates to support high-intensity training and cycling.

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