Tag: Bonking prevention

During high-intensity and endurance sports, the body’s stored energy, called glycogen, is rapidly depleted. This is why many athletes use glucose tablets before a race to ensure a quick and accessible source of fuel, preventing performance-crushing fatigue known as "hitting the wall".

Recent research from the British Journal of Sports Medicine found that under-fueling was associated with slower race times and a higher risk of medical issues for marathon runners. For many half marathoners, this raises a critical question: Do I really need to fuel during a half marathon to avoid a similar fate?

According to the American Hiking Society, an average hiker burns approximately 300-400 calories per hour, making proper nutrition vital for a long trek. Learning **how to fuel for a 20 mile hike** involves a strategic approach to what you eat and drink before, during, and after your journey.

A hydration level of just 2% of your body weight can negatively impact endurance performance. This statistic underscores the critical importance of a strategic eating and hydration plan. Understanding **how to eat for a long bike ride?** is essential to prevent performance crashes and ensure you have the energy to complete your journey strongly.

According to sports nutrition experts, the human body can store roughly 2,000 carbohydrate calories, which can be depleted in as little as 90 minutes of intense exercise. This fact underscores the critical importance of understanding how to fuel for a long bike ride to prevent premature fatigue and maintain peak performance.