Gut health
Cycling Weekly|May 16, 2024
A gastroenterologist's advice on limiting gut distress and improving your microbiome
David Bradford
Gut health

Is exercise such as cycling good for the gut?

It is excellent for gut microbiome diversity. Regular exercise improves the good bacteria in the gut and reduces the bad bacteria, which is associated with better health outcomes. Exercise improves the motility of the gut, meaning you’ll feel less bloated. It also improves digestion and helps ensure regular bowel movements, as well as reducing the risk of liver and bowel cancer. The list goes on.

Can long bouts of high-intensity exercise cause gut problems?

Yes, strenuous exercise can cause gut symptoms such as acid reflux and may upset the digestive system. This is because, during strenuous exercise, blood supply to the muscles is prioritised, taking blood away from the gut. As a result, the gut effectively goes to sleep and food takes much longer to digest. Cyclists are especially prone to reflux and heartburn because of being in a leant-forward position.

How long before riding should a cyclist eat?

Ideally three to four hours, as that’s how long it takes to digest a meal. Obviously you may need to refuel during a ride by consuming low-volume, high-calorie foods. After exercise, you need a cooldown period of half an hour to an hour, to allow blood supply to the gut to normalise.

Are high-sugar energy products bad for the gut?

There is no evidence of any serious harm to gut health from these products, provided their use is limited to during exercise. It is better for gut health to take on some food, rather than none, during prolonged exercise.

What are the key markers of poor gut health?

Esta historia es de la edición May 16, 2024 de Cycling Weekly.

Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.

Esta historia es de la edición May 16, 2024 de Cycling Weekly.

Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.

MÁS HISTORIAS DE CYCLING WEEKLYVer todo
"We tore around the Sydney suburbs at 60kph in a terrifying, feral pack"
Cycling Weekly

"We tore around the Sydney suburbs at 60kph in a terrifying, feral pack"

Fast, furious and furry tales from Australia

time-read
3 minutos  |
October 17, 2024
RIDDEN AND REVIEWED BROMPTON G LINE £2,499
Cycling Weekly

RIDDEN AND REVIEWED BROMPTON G LINE £2,499

A Brompton for running riot in both town and country

time-read
4 minutos  |
October 17, 2024
How do different gravel conditions impact your tyre choice?
Cycling Weekly

How do different gravel conditions impact your tyre choice?

There are a myriad of tyres on the market but selecting the right one is easier than you think

time-read
3 minutos  |
October 17, 2024
FEAST OF SWEDEN
Cycling Weekly

FEAST OF SWEDEN

Soon after landing in Gothenburg, I began to realise how little I knew about Sweden.

time-read
6 minutos  |
October 17, 2024
THE WORLD'S GREATEST GRAVEL EVENTS
Cycling Weekly

THE WORLD'S GREATEST GRAVEL EVENTS

Globe-trotting gravel racer Joe Laverick chooses his eight favourite events, from coastal Wales to the wilds of Kenya

time-read
7 minutos  |
October 17, 2024
THE CALL OF THE WILD
Cycling Weekly

THE CALL OF THE WILD

Tempted to embark on a long-distance bike adventure? Let former round-the-world record holder and author Julian Sayarer inspire you to strike out and hit the road

time-read
7 minutos  |
October 17, 2024
Saint Piran accused of using non-UCI legal bikes
Cycling Weekly

Saint Piran accused of using non-UCI legal bikes

Cornish team also alleged to owe former staff tens of thousands of pounds

time-read
3 minutos  |
October 17, 2024
JOE LAVERICK GETTING INTO THE FEED ZONE
Cycling Weekly

JOE LAVERICK GETTING INTO THE FEED ZONE

I've ridden through hundreds of feed zones in my time racing a bike.

time-read
1 min  |
October 17, 2024
Lowden not ready to stop after retirement
Cycling Weekly

Lowden not ready to stop after retirement

Former Hour record holder eyes UK time trial scene

time-read
2 minutos  |
October 17, 2024
Pogačar makes history (again) at Lombardia
Cycling Weekly

Pogačar makes history (again) at Lombardia

Slovenian makes it four in a row at the late-season Italian Monument

time-read
3 minutos  |
October 17, 2024