Tag: Preventing bonking

Hikers can burn anywhere from 300 to 500 calories per hour depending on terrain and pack weight, making consistent fueling essential. Knowing how often should you eat while hiking is crucial for sustaining energy and preventing the dreaded 'bonk'.

Research shows that elite ultra runners can burn upwards of 13,000 calories during a 24-hour race, yet most recreational runners fail to consume even half of their energy expenditure. Learning how many calories should I eat during ultra running is a crucial skill for preventing 'bonking' and ensuring a strong finish.

According to sports dietitians, all sports nutrition products, including gels and chews, are a form of sugar, and the strategic consumption of sweets can be a valid fueling strategy for endurance runners. This guide explores the science behind whether sweets are good while running, detailing the benefits and drawbacks for different types of workouts.

An endurance cyclist can burn an average of 400–600 calories per hour, making proper fueling critical for a long ride. A successful strategy for how should I eat for a 50 mile bike ride involves meticulous planning of carbohydrate intake and hydration before, during, and after your effort to ensure a strong, energized finish.

Scientific consensus suggests that for any exercise session lasting over 90 minutes, consistent carbohydrate intake is necessary to maintain performance and stave off fatigue. This means that for a typical 2 hour bike ride, proactive fueling is essential to prevent your energy reserves from becoming depleted and keep you riding strong.

Athletes in the 1924 Boston Marathon who ate sweets and gummies finished in better condition than those who did not, providing early evidence of proper race fueling. This foundational knowledge leads to a modern and critical question for runners: **how often should I fuel during a marathon?** The answer is essential for maintaining energy, optimizing performance, and avoiding the infamous 'wall'.