Why You Keep Bonking Mid-Run—and the Fuel Strategy That Fixes It

Estimated read time: 3.42 minutes (about how long it takes Augie to devour his Starbuck’s pup cup)

Hey Performance Nerds! Jonah here. 🤓

Is your pre-run meal ruining your workouts without you realizing it?

David, an athlete I coach, used to bonk during track workouts until one simple meal tweak helped him drop 10 seconds off every 800m repeat. Now he crushes Tuesday track sessions! 🚀

If you're ready to fuel stronger runs, here's what's ahead:

• 🥗 Exactly what to eat before each type of run.

• ⏱️ Perfect meal timing for peak performance.

• 🥯 My go-to pre-run meals that won’t upset your stomach.

• ❌ The 3 nutrition mistakes killing your workouts.

Oh, and Augie (my dog) has learned a few lessons about fueling too!

Let’s science! 🧪

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We’re spending hundreds of hours developing science-backed tools to help you train smarter and crush your goals.

With support from PhD experts, top researchers, and AI specialists, we’re building something special. Our AI will analyze your training history to deliver personalized plans that fit your needs. 💪

But you get the final say—which of these would make the biggest impact on your training right now?

Fuel Smarter, Run Stronger: Avoid This Common Meal Mistake 🧬

Most runners make a HUGE nutrition mistake that ruins their training - eating the same meal before every run.

Here's the truth: Each workout burns energy differently. Hard intervals can drain your fuel 3x faster than easy runs.

Using the wrong pre-run meal means watching your workout fall apart! Let’s break down exactly how to fuel each type of run.

Speed Work 🏃‍♂️💨

• A 30-second sprint can burn through 30% of your muscle glycogen (energy reserves your body needs for intense efforts).

• Intense efforts deplete energy 3x faster than easy runs.

• Without quick carbs, you might crash mid-session.

Do This: Eat 30-75g of fast-acting carbs (like a banana with honey) 60-90 minutes before intervals!

Tempo Runs 🔥

• Glycogen burns twice as fast as on easy runs.

• Your body needs carbs to sustain that 'comfortably hard' pace.

• Proper fueling prevents you from fading out halfway through.

Do This: Fuel up with 50-100g of carbs (like a bagel with honey) 2 hours before your tempo run!

Long Runs ⏱️

• Can drain 85% of your muscle glycogen, leading to fatigue.

• Your body switches between carbs and fat, like a hybrid car on a long road trip.

• With the right pre-run carbs, you can push through those final miles strong.

Do This: Load up on 75-200g of carbs (overnight oats with banana work great) 2-3 hours before your long run!

Pro Tip: 🏃‍♂️ I like to base my pre-long run meal carbs on body weight! 🍚

Easy Runs 🌟

• Less glycogen is used, as your body can use more fat for fuel at easier paces

• Easy runs are perfect for recovery and endurance-building.

• You don’t need to worry about fueling unless you’re running high mileage and struggling with calorie needs.

Do This: Light snack or train fasted if you prefer!

Want to know exactly what to eat before each type of run? Here's your perfect pre-run meal formula! 🍲

Now that you know what to eat, avoid these common fueling mistakes to maximize your training success!

3 Pre-Run Meal Mistakes Killing Your Speed 🚫

Mistake #1: One-Size-Fits-All Meals 🤦‍♂️

• Your body burns fuel 3x faster during speedwork.

• That fasted easy run? Yeah, that's not going to cut it on track Tuesdays.

• And those long runs? They require way more fuel than you'd expect.

Quick Fix: Tailor your meal to match the workout.

Mistake #2: Bad Timing ⏰

• Eating too close to hard sessions? Your stomach says, 'Nope.'

• Eating 6+ hours in advance leaves you running on empty.

Quick Fix:

• For key workouts, eat 2-3 hours beforehand.

• Easy runs? You’ve got more flexibility with snacks or fasted training.

Mistake #3: The Fat Trap 🍳

• Eating fats before workouts slows your body's ability to access carbs for fuel.

• High-fiber foods can lead to mid-run stomach cramps.

Quick Fix: 

• Stick to simple carbs like oatmeal, rice cakes, or a banana.

• Save fats for balanced meals well after your workout.

Practical Summary (TL:DR for the Non-Science Nerds)

⛽️ Fuel Guide by Run Type:

• 🏃‍♂️ Speed Work: 30-75g quick carbs (banana + honey), 60-90 mins before.

• 🔥 Tempo Runs: 50-100g carbs (toast + peanut butter), 2 hours before.

• ⏱️ Long Runs: 75-200g carbs (oats + banana), 2-3 hours before (adjust for body weight). 🍚

• 🌟 Easy Runs: Fuel optional—light snacks or fasted runs are fine.

🚫 Avoid These Common Mistakes:

• One-size-fits-all fueling: Tailor meals to match the run type.

• Bad timing: Eat 2-3 hours before key runs to avoid energy crashes.

• High fat/fiber meals: Stick to simple carbs before runs.

🚨 My Favorite Gels Ranked From Best to Worst

Did you miss my video about My Favorite Gels Ranked From Best to Worst? You can find it below!

I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!