The term "bonking" might sound amusing, but trust those who've experienced it – it’s anything but fun. Bonking, commonly used in cycling, or "hitting the wall" in running, describes the severe depletion of glycogen in the body, leading to muscle shutdown. 

When cyclists bonk, they typically experience a loss of power, extreme fatigue, dizziness, and intense hunger. For runners, hitting the wall can mean excruciating pain, heavy legs, and an almost impossible task of continuing to run. Watching a marathon around the 35 km mark will show you the agony some runners endure.

Once an athlete reaches this point, recovery is nearly impossible during the event. Therefore, prevention is key.

Carbohydrate Needs for Endurance

Endurance activities, usually performed at moderate intensity (60-70% of your maximum heart rate, often referred to as Zone 2), are fueled by a combination of fat and carbohydrates. For endurance athletes or those involved in prolonged training, maintaining carbohydrate levels is crucial to sustain energy.

Duration and Intensity: The amount of carbohydrates needed depends on the duration and intensity of the training session. For 60-70% effort, the general recommendation is to consume 30-60 grams of carbohydrates per hour. This can vary based on individual needs, fitness level, and the specific goals of the training session.

The amount of carbohydrates required depends on the duration and intensity of the activity. For efforts at 60-70% intensity, the general recommendations are:

Shorter Sessions (1-2 hours): Aim for 30-45 grams of carbohydrates per hour.

Longer Sessions (2+ hours): Aim for 45-60 grams of carbohydrates per hour.

Sources of Carbohydrates

To meet these carbohydrate needs, you can use various sources:

• Sports Drinks: Typically contain 20-30 grams of carbohydrates per 12-ounce serving.
• Energy Gels: Usually provide around 20-30 grams of carbohydrates per gel packet.
• Energy Bars: These can vary, but many contain 20-40 grams of carbohydrates per bar.
• Whole Foods: Such as bananas (about 27 grams of carbohydrates per medium banana), dates (about 18 grams per date), and other easily digestible fruits.

Here's a practical Example: For a two-hour Zone 2 training session, you might plan to consume:

First Hour: One sports drink (30 grams) and one energy gel (30 grams).

Second Hour: One energy bar (40 grams) and half a banana (13.5 grams).

This would give you approximately 113.5 grams of carbohydrates over two hours, averaging about 56.75 grams per hour.

Importance of Individual Variation

Individual carbohydrate needs can vary widely based on factors like body size, metabolic rate, and personal tolerance to different carbohydrate sources during exercise. Experimenting with different types and amounts of carbohydrates during training can help determine what works best for you.

Hydration

Proper hydration is crucial alongside carbohydrate intake, especially for longer training sessions. Drinking enough fluids is essential for transporting nutrients in the blood. It's often recommended to alternate carbohydrate intake with water to prevent gastric issues, which can arise if too many carbs are consumed without enough water.

Pro Tip

A common complaint is that energy gels upset the stomach. This issue is often due to insufficient fluid intake. High-sucrose gels require fluid in the stomach to break down and transport effectively. To prevent stomach discomfort, drink 100-200 ml of water before taking a gel. This ensures the gel is properly processed and absorbed without drawing additional fluids from the body.

By understanding and managing your carbohydrate and hydration needs, you can avoid the dreaded bonk and maintain peak performance throughout your endurance activities.

Supplements should only be taken in conjunction with a healthy diet, if symptoms persist see your healthcare professional. If you are pregnant, breastfeeding or on any medication, see your healthcare professional before undertaking any natural healthcare protocol.