'Bonking' occurs because people either don't eat or don't eat enough to prevent it.

In lay terms, 'bonking' occurs because people either don't eat, or don't eat enough to prevent it. Content of food consumed is also important. Essentially when you consume a high glycemic carbohydrate such as a banana or a gel it will get converted to glucose (the body's most easily used fuel source) very quickly. When you exhaust that and your glycogen stores you feel like dirt. You see, even fat burns in the flame of carbohydrate. To burn fat you need carbs.

If you consume carbohydrate with some protein or fat it slows down the conversion process to give you longer term energy. Yes, I did say the "f" word. Some fats are good for you. Eating protein, carbs and fats two hours before an intense workout will give you more energy. During the workout you can consume things like gels or high carb bars which will provide immediate energy. Try it and you will see a huge difference.

I suggest the following breakfast pre-hard workout:

• 1 banana (carb)
• 1 cup of frozen berries (carb)
• 1 scoop of protein powder (protein)
• 1 cup of milk or soy milk (protein, carb and fat)
• Ice (freebie - eat as much as you want!)
• Water (see ice)
• 2-3 tablespoons of full fat yogurt (fat, protein, and carbs)

Blend and eat. It will contain about 400 calories. If you want to lower the calories take out the yogurt. This is slow release energy, and no it won't get converted to fat. I have used this smoothie with Dallas Star's center Kirk Muller and he loves it.

No get out there and don't bonk.