Bonking: The Enemy of the Athlete - What It Is & How to Avoid

Every athlete dreads it. That sudden, crushing fatigue that seems to hit out of nowhere during a long ride, run, or ski. This is known as bonking, and understanding it can make the difference between crushing your workout or struggling to finish.

What Does It Mean to Bonk?

Bonking refers to a state of extreme fatigue caused by depleted glycogen stores, the body’s primary fuel for endurance exercise. When your muscles run out of stored energy, your performance and mental focus plummet.

Common bonking symptoms include:

• Sudden exhaustion or heavy legs
• Dizziness or lightheadedness
• Confusion or poor decision-making
• Irritability or mood swings
• Nausea or stomach discomfort

Essentially, bonking is your body’s way of signaling it’s run out of energy, and ignoring it can make your workout dangerous.

Why Bonking Is Terrible

Bonking doesn’t just feel bad, it impacts performance and recovery:

• Reduced endurance and slower pace
• Poor coordination, increasing the risk of injury
• Greater post-workout fatigue and longer recovery time
• Mental fog that makes it harder to finish a workout or race

No athlete wants to experience a bonk mid-ride, run, or ski, which is why preventing it is crucial.

How to Prevent Bonking

Preventing bonking is all about managing energy intake and pacing:

1. Fuel Properly Before Exercise: Eat a balanced meal 1–3 hours before your activity with carbohydrates, protein, and healthy fats. Example: oatmeal with banana and almond butter, or grab a Neve smoothie pouch!
   
2. Eat and Drink During Exercise: For long sessions, bring snacks that are easy to digest, like energy pouches, nut butter packs, or fruit-based snacks. Hydration is equally important. Dehydration can make bonking worse.  Check out some tips on what to eat before, during, or after a workout.
3. Pace Yourself: Avoid starting too fast. Conserving energy early allows glycogen stores to last longer.
4. Train Your Body to Use Fat Efficiently: Longer, lower-intensity training helps your body rely on fat for fuel, preserving glycogen for higher-intensity efforts. Y

How to Recover From Bonking

If you do bonk mid-workout, just take a few breaths and focus. 

• Consume quick carbs: Energy gels, fruit, or a plant-based pouch can restore blood sugar quickly.
• Hydrate: Electrolytes help restore energy and prevent further fatigue.
• Rest briefly: Slow down or take a short break until your energy stabilizes.
• Refuel after exercise: Include carbs and protein to restore glycogen and support recovery. Fueling for recovery helps you prepare for the next day!

Remember, prevention is always better than recovery. Training your nutrition strategy ensures bonking stays far from your workout.