When training for extended periods in activities like long-distance running, cycling, or hiking, it’s crucial to be aware of a common fueling mistake known as the “mid-ride feast-and-bonk.” This occurs when individuals consume excessive food at once during their activity, leading to a subsequent energy crash.

Typically, this situation unfolds as described by a client who experienced a bonk during a road century ride. They fell behind on their nutrition intake and then consumed a large meal at the halfway point, which included heavy foods from a buffet. Despite thinking they were refueling adequately for the remaining miles, they hit a wall at mile 90, experiencing a significant drop in energy levels.

Understanding the Issue

Overeating in a single sitting differs significantly from consuming small, consistent amounts of food throughout the activity. Failing to fuel appropriately on an hourly basis can create a fuel deficit that may be challenging to overcome. While it’s possible to consume a substantial amount of food in one go, it doesn’t provide the necessary 300-400 calories per hour required for such endurance endeavors.

When you indulge in heavy eating, your body expends energy to digest the food, diverting resources away from your muscles. Consequently, athletes may feel sluggish post-meal, as their legs struggle to perform optimally due to decreased blood flow to the muscles.

Although some of the ingested food is converted into usable energy, the body has limits on absorption and utilization rates, particularly during intense physical exertion. Consequently, excessive blood sugar levels trigger insulin release, leading to a subsequent drop in blood sugar levels and a profound energy slump if proper hourly refueling hasn’t been maintained.

Solution: Consistent Fueling

To prevent a mid-ride energy crash, it is essential to fuel consistently throughout your activity with easily digestible foods and drinks in small increments. This approach maintains a steady energy supply and stabilizes blood sugar levels. Avoid saving up your fuel for specific points along the route and opt for a steady intake strategy instead.

The focus should be on the amount of carbohydrates and fuel that your body can efficiently utilize per hour, typically ranging from 60-90 grams of carbs with a recommendation of 90 grams per hour for rides lasting over three hours. Supplementing with quick-acting protein and fats can also provide additional calories for prolonged endurance efforts.

For activities exceeding 4-5 hours, incorporating slower-digesting carbs, proteins, and fats in moderation throughout the ride can be beneficial. Opt for small portions of real food every few hours, such as mashed sweet potatoes, rice burritos, bananas with peanut butter, or cheese and crackers, to maintain energy levels without overloading your system.

By adhering to a structured nutritional plan and avoiding excessive eating episodes, you can sustain energy levels, prevent mid-ride bonking, and enhance your overall performance during endurance activities.