The Hunger Bonk is a feared moment for many athletes. It is the point at which your body is screaming for energy, but the fuel tank is empty. This blog offers practical tips to prevent this and explains how you can improve your performance with smart nutritional strategies.
What is the Hunger Bonk?
The Hunger Bonk occurs when your body has exhausted the stored glycogen (carbohydrates) in your muscles and liver, causing you to suddenly experience a large energy deficit. This can lead to fatigue, weakness and a sudden loss of the ability to continue the effort.
Preventing the Hunger Bonk
Preparation is everything: Make sure you start with full glycogen stores by eating a carbohydrate-rich diet the night before and the morning of your long endurance training or competition.
Consistent intake: Start replenishing carbohydrates early in your effort and continue to do so consistently, even before you start to feel hungry or tired. A regular intake of 30 to 60 grams per hour can work wonders.
Hydration: Combine your carbohydrate intake with sufficient hydration. An isotonic sports drink can cover both needs: hydration and carbohydrate replenishment.
Tip: Experiment with different carbohydrate sources and timing during training sessions to discover what works best for you. This will ensure that on the day of the competition or an important training session you know what your body needs and how it will react.
By recognising the importance of carbohydrates and replenishing them strategically, you can avoid the hunger bonk and take your athletic performance to the next level. Remember: prevention is better than cure, so plan ahead and stay focused on your nutritional strategy.
For an in-depth look at why carbohydrates play such a crucial role in athletic performance, go back to ‘The Power of Carbohydrates’.
