“The Bonk”

04/02/2010 by admin.

What is The Bonk?

I imagine some of you are wondering what “the Bonk” is.  It’s basically when your glycogen stores have run down dramatically known as “hypoglycaemia”, usually when exercising but can also happen when people diet by reducing their carbohydrate intake or haven’t eaten for some time.

What happens?

The Bonk happens quite quickly, your legs go to jelly and you feel a severe lack of energy.  If you are exercising, it all becomes a massive effort just to keep moving.  You will probably be sweating lots, be light headed and it is quite likely that your hands are shaking a little.  In bad cases, your vision can even be impaired.

Why does this happen?

Because you haven’t consumed sufficient carbohydrates.  Blood sugar (glycogen) is the main fuel used by your brain so whatever glycogen you have left will be directed towards your brain meaning other bodily functions will be impaired.

What are effects?

If you are a serious athlete, then the quality of your session will be reduced.  It can take up to 72 hrs to rebuild your glycogen stores.  This will also impact the benefits of training.

How to ensure you don’t Bonk

• Ensure that you plan ahead for each exercise session so that you have a well balanced diet including some slow burning carbohydrates. 
• Have breakfast - something long the lines of egg on wholemeal toast, porridge, museli with no added sugar.  Don’t consume sugary cereals which offer little energy.  This is a major fault of people that diet as they often count calories so opt for cereals with little energy.
• If you are doing a long training session, take some fuel with you either in the form of a drink which contains carbohydrates or energy bars and gels.
• Always carry money with you in case you are a long way from home and run out of energy.  You can stop off at a shop.
• Ensure you consume 50-60 grams of carbohydrates after your exercise session.  Often people that try to lose weight don’t like eating after exercise because they don’t want to “consume the calories they have just burned”.  However, this approach is not the way to go as your body is best ready to take in carbohydrates just after a training session so will use those calories up.

Posted in Latest from Ann | No Comments »