For many runners, hitting the wall or bonking is a nightmare scenario that’s all too familiar. It occurs when the body runs out of glycogen, its primary fuel source, explains Amy Stephens, RDN, CSSD, a licensed dietitian specializing in sports nutrition. When these reserves deplete, muscles have to rely on fat for energy instead, which burns much slower, causing sudden and intense fatigue.
Signs Your Nutrition Plan Isn’t Working for You
If you keep hitting the wall during your long runs, it’s a major sign your overall nutrition strategy is in need of some serious readjustment. Luckily, there are some easy signs that tell you when it’s time to make a change to your fueling routine.
One major tell you aren’t fueling correctly is that you’re feeling unusually hungry and thinking about food way more than you typically do, especially leading up to a long run, according to Tara Collingwood, RDN, CSSD, a board-certified sports dietitian. You might also crave sugar when you don’t usually, she says.
Underfueling and Its Effects
Constant underfueling can even put you at risk for developing depression or anxiety, according to a 2023 study published in the Clinical Journal of Sports Medicine. The researchers found that many women with low energy availability also had moderate to severe symptoms of anxiety and depression.
Feeling heavy legs, sluggish early in a run, or unusually fatigued despite good training are also red flags your nutrition plan isn’t working for you, according to Collingwood. Many runners assume they just need more fitness, when in reality they may need more carbohydrates and overall calories.
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Noticing poor recovery from your runs indicates insufficient protein and carbohydrate intake for recovery, according to Katie Whitson, RDN, registered dietitian nutritionist at Health Loft. It’s essential to note how you feel while running and how you recover from your runs throughout your training process to ensure you are fueling adequately with enough carbohydrate and protein.
Fueling for a Long Run the Right Way
To prevent hitting the wall, runners should focus on consistent carbohydrate intake throughout the day rather than trying to ‘rescue’ themselves right before a run, Collingwood says.
During a run, consume 60 to 90 grams of carbs per hour, which is around two to three gels depending on the brand, according to Stephens. After a run, consuming carbohydrates plus protein within about 30 to 60 minutes helps replenish glycogen stores and supports muscle repair.
A simple recovery meal might include chocolate milk, yogurt with fruit and granola, or a protein smoothie. Follow that with a full meal within two hours of your long run, Collingwood says.
Runners can learn more about building a smarter recovery routine to improve their overall performance and reduce the risk of underfueling.
