Nutrition & Fueling
Gels, electrolytes, carb loading, bonking, glycogen, and race-day nutrition strategy.
Terms in This Category
6 termsBonk (Hitting the Wall)
Sudden energy depletion when glycogen stores run out, usually around mile 18–20 of a marathon.
Carb Loading
Eating extra carbohydrates 2–3 days before a long race to maximize glycogen stores.
Energy Gel
Concentrated carbohydrate supplement in gel form, consumed every 30–45 minutes during endurance events.
Electrolytes
Minerals (sodium, potassium, magnesium) lost through sweat that must be replaced to prevent cramping.
Gut Training
Practicing race-day nutrition during training runs so the stomach can tolerate fuel under exertion.
Sodium Loading
Deliberately increasing sodium intake in the 24–48 hours before a hot-weather race to expand plasma volume and improve heat tolerance.
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