Foods you should not eat before cycling include foods high in fiber, fat, protein, and caffeine.
High-fiber foods. Beans, broccoli, artichokes, raspberries, apples, and pears are some examples of high-fiber foods that move quickly through your GI tract. As such, they can cause cramping, bloating, and gas while you ride.
Foods that are high in protein and fat. These take more time and energy to digest, which can leave you feeling sluggish and crampy on the bike. For this reason, it’s best to steer clear of cheese, meat, poultry, fish, fried foods, and ice cream before a ride.
Excess caffeine. While some caffeine can be beneficial for cycling performance, consuming too much can lead to jitters, stomach upset, heartburn, and increased heart rhythm, and blood pressure. High-caffeine foods to avoid include coffee, cocoa and espresso beans, green or black tea, and energy drinks.