Taking part in some sort of activity and then BAM!! You hit the wall...not literally, I hope!
Out of nowhere do you get an ...
Overwhelming feeling of running out of energy?
Feeling of fatigue and often dizziness too?
Legs suddenly feeling like you've strapped two large blocks of cement to them?
YEP THAT'S THE BONK!!
Good news though, there are a few things you can do to make sure you don't turn into a BONK GONK
CARBS ARE NOT YOUR ENEMY!! Eat a diet which is adequate in carbohydrates especially if you're taking part in activities which are lasting beyond an hour. The amount you need will differ from person to person so it could be beneficial to get advice from a qualified nutritionist if you want to find out how to be fuelling up your body with the correct amounts of each nutrient in your diet.
Make sure you aren't training/competing when you've been undereating frequently as this can lead to depletion of your glycogen stores & you will definitely be hitting that bonk very quickly!
Have necessary fuel available to consume when you're training/competing to ensure those energy levels don't become depleted & keep you performing at your best
Replenish your glycogen stores after lengthy workouts, especially important if you haven't consumed any fuel during the last hour+ of your activity. Specific recovery drinks & shakes are available from sports nutrition brands and can be used as a quick/effective source if you're not able to consume a proper meal
Some great post workout snack ideas are:
Rice Cakes Topped With Peanut Butter (Or Other Nut Butter Of Your Choice)
The rice cakes will provide you with a source of energising carbohydrates whilst the peanut butter is a great source of protein, unsaturated fats & vitamin E
Chocolate Milk/Protein Shake
A great (and tasty!) source of protein, carbohydrates, calcium & B vitamins to help aid your recovery & refuelling
Yoghurt Bowl
Greek yogurt topped with berries, nuts and/or seeds
Fruit & Yoghurt Smoothie
Blend together 3 tbsp plain Greek yogurt, 1 banana, a handful of berries and 150ml milk of your choice
Just fancy some fruit?? Bananas, Oranges & Apples are 3 good picks when it comes to glycogen replenishing as well as bananas providing you a good source of potassium & oranges being high in fibre to help keep you feeling full!
Comments