Скачать или смотреть Why you bonk and how to stop it (carbs, timing, sodium)

Bonked before? It’s usually not “weakness”, it’s a fuel math problem.

When intensity is high, glycogen gets burned fast, and once your blood glucose starts dipping, your brain is often the first thing to complain. That’s why bonking feels so dramatic.

Here’s the easy guide 👇

1️⃣ start earlier than you think
If it’s hard or longer than ~60 to 90 minutes, start carbs in the first 20 to 30 minutes, don’t wait until you feel empty.

2️⃣ pick a carbs-per-hour target, based on duration + intensity
➡️ 60 to 150 min: ~30 to 60 g carbs/hour
➡️ 150+ min: ~60 to 90 g carbs/hour
➡️ racing hard, long, or very high output: many athletes build to ~90 to 120 g/hour, some even higher, but only if they’ve trained their gut

3️⃣ if you want 90 g/hour+, use the right mix
Above ~60 g/hour, glucose-only tends to bottleneck. A glucose + fructose mix (multiple transportable carbs) helps you absorb and use more carbs, with less sitting in your gut. Start low, add 10 to 20 g/hour per week, and practice it in training.

Bonus, don’t ignore sodium and fluids
If you’re sweating a lot or you’re out for 2+ hours, sodium plus fluids helps you keep absorption and performance stable. Overdrinking plain water can backfire, especially on long days.

Follow @rocketfuelendurance for more ✅