Nutrition
Bonk Recovery Protocol
A bonk recovery protocol refuels after a training bonk—fast carbs, hydration, logged lessons, and updated hourly fuel before the next hard day.
A bonk recovery protocol is what you do after hitting the wall in training—walk, take fast carbs with water, log symptoms, eat a carb-protein meal within two hours, and adjust the next session fuel plan. Do not hammer the next day without refeeding glycogen.
Use the bonk as data for hourly targets.
Common questions
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Should you run hard the day after a bonk?
Easy movement or rest plus carb refeeding comes first. Repeat the fuel plan fix on the next long effort before adding intensity.
Related terms
Put Bonk Recovery Protocol into practice
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