Anyone who's trained for endurance sports knows the feeling of "hitting the wall" – that sudden drop in energy that makes every step or pedal stroke feel ten times harder. But with the right nutrition strategy, you can help reduce the risk of running out of energy during those long sessions. Here are our practical tips to keep you going strong.
What does "hitting the wall" mean?
Hitting the wall (also known as "bonking") happens when your body's available carbohydrate stores get depleted during prolonged exercise. Without enough fuel, your pace slows dramatically, making it hard to maintain performance.
Plan your fueling strategy
Smart fueling is all about planning ahead. Before long runs, rides, or races, think about your nutrition needs:
- Eat balanced meals in the hours before your session
- Include easy-to-digest carbohydrates
- Stay hydrated with water or isotonic drinks
Fuel regularly during your workout
Waiting until you're exhausted is too late. Take small, regular amounts of carbohydrates throughout your workout to maintain energy levels:
- Energy gels provide quick, convenient carbohydrates on the move
- Bars and gums offer variety and longer-lasting energy for longer sessions
- Isotonic drinks help with hydration and carbohydrate delivery
Test your plan in training
Every athlete is different. Try different products, timings, and combinations during training to find what works best for you. This way, you can build confidence and avoid surprises on race day.
Our promise
At Lightning Endurance, we believe in honest, clear, and practical sports nutrition. Our range of gels, bars, drinks, and supplements is designed to make it easier to plan your fueling strategy and keep your energy up when it matters most.
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