So, just had a REALLY lousy run. I think it was lack of fuel related, I ate a small B-fast and no lunch (got busy at work.) Anyways, my planned 6 mi run got cut to a short 4mi due to lack of any legs at all. I had a off day yesterday so I don’t think it was rest related.
For my question: After a bonk (or at least a crappy under fueled workout) what do you all do for fueling. Should do more than my usual glass of chocolate milk??? What say ST?
You burned about 400 kcals. Put them back if you like-it doesn’t really matter though, the damage is done if you’ve already tried to run at a high intensity with depleted glycogen. You incurred some muscle damage, no way around it. Avoid eating the whole fridge now and eat better next time.
I remember one of my coaches saying that the worst thing you can do after bonking is bonk again in the next workout. Post-bonk I usually do eat the whole fridge, or at least half of it. I figure the extra 1500ish cals and half pound is much less of an issue than bonking again and possibly being down for a longer period of time. I say eat up, don’t make yourself sick, try to stick to healthy stuff, and get back on it tomorrow.
Also if you don’t feel like eating the entire fridge, you probably didn’t bonk, just possibly tired from not enough cals that day. In that case just make up the deficit and you’ll be fine.
Steak tartare.
Thanks for the advice, I don’t think this was a ‘bonk’ in the truest sense of the word. Probably just sub-optimal fueling. I think a nice healthy but big-ish dinner is what I have in store.
I plan well and rarely have a calorie deficit. But, I experienced a good full-on blow up today. Fortunately it was just at the end of a killer 4:30 workout. After the wheels came off, I had a sit and stare contest with the fence for 30’ or so while I rehydrated and killed some recovery drink. Once I pulled it together and limped home, I ate the fridge.
This was my first experience with this. I have a jar of Jif, Nutella, box of Ritz, bag of nuts, empty milk jug, and an empty box of chicken fingers and macaroni in the floor beside the bed. It’s been about 3 hours since my fall apart. I think I’m at 3kC. When I can drag myself out of bed, it’s wings, beer, and watching the “O” get hammered by the SEC.
Epic.
Now that is a bonk 
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Steak tartare.
Typical Frenchman:)
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