Fueling Handbook

8th EDITION
The Endurance Athlete’s
GUIDE to SUCCESS
Brought to you by: HAMMER NUTRITION
Everything you need to know about optimum caloric,

electrolyte, and fluid intake for training and competition.
More than 500,000 copies in circulation!

1.800.336.1977 / www.hammernutrition.com / 1
Montana triathlete Scott Gaiser goes 10:35 at
IM Kona fueling 100% with Hammer Nutrition
2 / The Endurance Athlete’s Guide To Success products. / Photo: Angela Nock
TABLE OF CONTENTS
Fundamental
Replacement vs. Replenishment........................................................... 7
Hydration - What you need to know.................................................... 15
Electrolyte Replenishment................................................................... 29
Proper Caloric Intake During Endurance Exercise................................ 41
Recovery - A crucial component for athletic success........................... 53
The Pre-Race Meal............................................................................. 71
The 10 Biggest Mistakes Endurance Athletes Make ........................... 79
Bonus
The Importance Of Protein For Endurance Athletes.............................. 95

Hammer Protein Tips........................................................ 103
The Hammer Nutrition Fuels - What they are and how to use them...... 105
Product Usage Suggestions.............................................. 118
Supplementation - A necessity for athletes....................................... 121
Cover Photo: Author Steve Born has personally tested and successfully applied all the principles outlined in this guide.
Read more about him on page 135. / Photo: Matt Wingate
© 2008, Endurance Marketing Group. This information is copyright protected. Please feel free to distribute
this information as long as the copyright notice, phone number, and/or URL are included. Content must remain
unchanged and original authorship acknowledged.
‘Guide To Success’ Layout / Design: Angela Nock & Kelly Pris
Hammer Athletes Clockwise L to R: Chris Daniels; Mike Freeman &
Jason Kinley; Bryan Myrick; Amanda Riley; Coast 2 Coast Team
Hundreds of thousands
of athletes have already
benefited from this guide.
Now it’s your turn.
Steve Born motors his way up Looking Glass Pass during the
2006 Highline Hammer. / Photo: Kelly Pris
4 / The Endurance Athlete’s Guide To Success
FORWARD
If you have any serious ambitions diet” (we’ll discuss that mistaken notion on
at all as an endurance athlete, you page 125). Others feel that as long as they
need to develop an overall nutritional exercise, they can eat whatever they want
program and specific fueling strategies and as much as they want. A big reason for
for training, and competition. Nutrition nutritional neglect is simply that it takes
and fueling, as we will use these terms, time, money, and effort to research athletic
include hydration, caloric intake, nutrition, figure out what you need, and
electrolytes, and other micronutrients then find out where to get specialized fuels
such as vitamins and minerals. A fueling and supplements. For endurance athletes,
strategy includes the kinds of fuels you time and money are at a premium. Most of
put into your body, how much of them us aren’t sponsored pros with a coach; we
you use, and when you consume them. have full-time jobs, a family life and other
interests and obligations, and we somehow
Fueling, training, and equipment are the manage lengthy training sessions, too. So
three critical components of endurance the easy thing to do is just grab what’s on
athletics. Many athletes focus their sale at the sporting goods store. “If it tastes
time, money, and energy on training and good, I use it”—that’s probably the limit of
equipment, but give only scant attention many a fueling strategy.
to fueling. However, shorting your
nutritional program will put a big dent The sports nutrition market doesn’t make
in the benefit you might have otherwise it any easier—it’s glutted with hype, cheap
obtained from hard training and using sugar-laden products, inappropriately
top-level gear. Why? Because endurance applied research, and a confusing array of
exercise severely stresses your body and products. With all the misinformation and
depletes your physical reserves. Without junk food masquerading as “energy fuels,”
a finely tailored fueling program, your it’s easy to understand why you might
body will lack the raw materials it needs get frustrated and give up on the idea of
for cellular energy production, waste developing a sound nutritional program.
product disposal, tissue repair and However, despite all the negatives, fueling
maintenance, muscle growth, disease remains both vitally important and not all
prevention, climate adaptation, and other that hard to dial in—once you get the right
vital physiological functions. Without information.
proper nutrition, you’re driving a junker,
so to speak, and you will never achieve Let me give you some encouragement.
your full potential as an athlete. If I’ve been an endurance athlete for
athletic achievement is a priority in your some twenty years now, and I’ve been
life, please take heed to the information involved with the health food industry
presented in this guide. Learn how to equally as long. I’ve tried just about
put the right fuels into your body, in the every pill, powder, and potion out there,
right amounts, at the right time, and you only to be disappointed time and again.
will absolutely reap the results—it’s a I completely understand the frustration
law of nature, and we guarantee it. and confusion you may be feeling. Part of
that disappointment had to do with the
Why do so many athletes downplay poor quality of the products I was testing,
but I was equally dismayed at the lack
nutrition?
of knowledge on how to properly fuel my
body in the first place. It took a lot of
One reason that many endurance athletes
independent studying, as well as a lot of
neglect or downplay fueling is that they
trial and error (“trial and disaster” might
think that all they need is a “balanced
be more accurate), but after many years, to-read and easy-to-apply information
I eventually learned a lot about proper has guided many athletes to the best
fueling. The quality of my workouts performances of their careers.
improved dramatically, and with better
workouts came increased performance Our key principle
and impressive race results. It took a long
time, but once I had some idea of the key I’d like to particularly point your attention
principles, I wanted to share them with to the first article, “Replacement vs.
endurance athletes around the world. Replenishment.” The principle set out in
this article is the cornerstone for the entire
“The Guide” is born program, and thus we recommend you
read this article first. The remainder of
A few years ago, two of my colleagues the articles will have more relevance if set
joined me in a project aimed at helping in the context of our basic approach to all
end athletes’ confusion. Brian Frank fueling. Our detailed recommendations for
(owner/CEO of Hammer Nutrition), Dr. hydration, calories, and electrolytes almost
Bill Misner (who recently retired as invariably call for less than the amounts
Hammer Nutrition’s R&D chief), and I you may have been used to. It might
wrote and published a little booklet, The seem counterintuitive, but proper fueling
Endurance Athlete’s Guide To Success. strategy does not mean, “replace what you
Though brief, “The Guide” contained use up,” but “replenish what your body can
a wealth of knowledge culled from our assimilate and utilize.” We want you to use
collective six-plus decades and tens only as much as your body can assimilate,
of thousands of miles in endurance and those amounts typically measure far
athletics. In addition to the latest less than what the “experts” propose. So
research (which we still vigilantly keep please read the replacement/replenishment
up with), the booklet also contained article first, and that will dial you in to the
practical information. Our personal rest of the advice in The Guide.
experience, in addition to our work with
thousands of athletes, provided us with If you’re reading this book, you’re
a unique insight into what works and probably committed to achieving optimal
what doesn’t for endurance athletes. performance in your training and racing.
For the past 20 years, we’ve held an
Even in its first incarnation, a slender unwavering commitment to helping
22 pages, The Guide had an incredibly athletes do just that. We provide the
positive effect. Finally, endurance highest quality fuels and supplements and
athletes had straight talk on the key the knowledge you need to get the most
aspects of athletic fueling. Now in its out of them. We’re extremely gratified that
eighth edition and well over 100 pages we have now published our eighth edition
long, The Guide has had a total print of The Guide, and that this copy is in your
run of over 100,000 hard copies. That hands. If you apply the information in
impressive figure, however, pales these pages, we guarantee you’ll be pleased
in comparison to the number of free with the results.
downloads from the Hammer Nutrition
website, which has exceeded a half To your athletic success!
million! The testimonials we routinely
receive clearly indicate that we have Steve Born
filled a very much-needed niche in Senior Advisor
endurance nutrition. The practical, easy- Hammer Nutrition

Replacement vs.
Replenishment
Fundamental
Hammer Ambassador Mike Freeman has

fueled with our products since 1991– His
laundry list of national, state, and district
championship titles are pretty convincing. /
1.800.336.1977 / www.hammernutrition.com
Photo: Matt Wingate /7
Replacement vs. Replenishment
OVERVIEW
1. This general article states our
fundamental approach towards
fueling during exercise, which holds and unnecessary. Replacement-
true for calorie, water, and electrolyte guided fueling strategies fail to
intake. The key words are in the take into account the obvious
title: we cannot replace everything fact that our body itself is a
we expend during exercise, but we tremendous storehouse of
can keep ourselves going all day nutrients.
long if we replenish appropriately.
4. Less obvious, but equally
important, is the fact that our
2. Replenishment means supplying
complex physiological pathways
what our body can actually absorb
negate the idea of simple “calories
and utilize. Using absorption/
out/calories in” accounting.
utilization parameters rather than
The same holds true for water,
the expenditure parameter gives
electrolytes, or anything else.
us realistic amounts to guide
our refueling. When it comes
5. Using the replacement fueling
to fueling, more is not better;
strategy, an athlete can over-
smarter is better. Know your
consume up to three, or even four,
body’s capacities, and ignore the
times what his or her body can
“expenditure” hype.
actually deal with during exercise.
As a rule of thumb, calorie/
3. Not only is the ignorance-based
water/electrolyte intake will
“replace your entire expenditure”
run approximately one-third of
strategy (e.g., 800 cal/hr)
expenditure during endurance
physiologically unsound, it is costly
exercise.
6. Over-consumption maladies
include a variety of GI and muscle
system problems that will cause
much distress, impair performance,
and probably leave you far behind
the wisely-fueling athletes in the
Hammer Nutrition jerseys.

REPLACEMENT vs. REPLENISHMENT
INTRODUCTION directly to our pores to provide sweat to

cool us. Carbohydrates don’t go straight
down our esophagus to our muscles to
As I alluded to in the introduction, this
provide energy. Instead, we have complex
is the keynote article on what constitutes
mechanisms that transport, distribute,
proper fluid, calorie, and electrolyte
break down, store, retrieve, and utilize
intake during exercise. Our scientifically
the water and nutrients that we consume.
and experientially established position
It’s impossible just to plug in a hose and
is this: replenish your body with what it
re-supply at the rate we expend nutrients
can comfortably accept instead of trying
and water. If we try to refuel thinking
to replace what your body expends. You
that our body is like a barrel, and all we
must calculate your fluid, calorie, and
need to do is measure what comes out
electrolyte intake in accord with your
the tap and then adjust the input hose
body’s intake mechanisms, and not
accordingly, we’ll soon be in big trouble.
according to its output. If you follow
We’ll get oversupplied, disrupt our
this principle, you will greatly reduce
internal systems, and suffer physiological
or entirely avoid bloating, cramping,
and performance consequences that range
nausea, vomiting, diarrhea, and bonking.
from merely uncomfortable nuisances,
Fueling your body in a way that works
like stopping often to pee, to the rare, but
with it, and not against it, not only
fatal case of extreme water intoxication.
feels better, it also yields higher quality
workouts and improved race results.
The second way to picture faulty fueling
is the gas tank analogy. Your car has
Two analogies will help us understand
a gas tank that stores enough gas to
faulty fueling: a barrel and a gas tank.
run the engine for many hours. You
Imagine a barrel of water with a tap at
can refill in a few minutes, and you’re
the bottom. Open the tap and stick a hose
set for another several hours of drive
in the top of the barrel, filling it at the
time. Some people try to fuel this way,
same rate that the water flows out the
but the human body does not come
bottom. The input replaces the output.
equipped with an internal fuel tank. We
That works fine for a barrel, but our
do have some storage capacity, such as
bodies are far more complicated than
muscle glycogen and body fluids, but
barrels. The water we drink doesn’t go
Michael White is feeling great coming out of the water during the
Steelhead 70.3 Triathlon in Michigan. / Photo: Sheri White
we can’t slug down 500 calories and a gained so much water weight (due to
liter of water in a few minutes and think my large salt intake) that my belly darn
that we’re good for an hour or more of near touched the top tube when I was
exercise. Our tanks must be external down on the drops. That’s some serious
(e.g., water bottles) and we must adjust bloating! My inept fueling protocol was
our intake to our body’s intake capacity. the culprit for all of these maladies.
We can only re-supply as much as we
can process at one time, and that means Your body is extraordinarily designed
the right amounts at the right time. and knows how to regulate itself when
it comes to fueling. During prolonged
In my first RAAM (1988), I found out exercise it does need your help, but you
what happens when one ignores the must cooperate with your body’s innate
complex physiology of the magnificent survival mechanisms. Give your body “a
organism that is the human body. I helping hand” by providing it with what
learned the hard way that we cannot it can effectively assimilate (instead of
come anywhere near to replacing the trying to replace everything it’s losing),
amounts of fluids, calories, and salt/ and I absolutely guarantee that you will
electrolytes that we expend during feel better during exercise and enjoy
intense exercise. Like so many athletes dramatic performance improvements.
then and now, I fueled my body under
the belief that since I was losing “X”
amount per hour I needed to consume REPLACEMENT VS.
“X”, or I’d bonk. What I didn’t take REPLENISHMENT
into account—and this is the sad truth
with so many athletes today—is that We at Hammer Nutrition consistently
the human body “knows” that it can’t deal with many fueling myths, and
effectively replace the full amount of I’d rate the “replace what you lose”
what it loses right away and that it has approach as the worst offender of all.
numerous built-in mechanisms that Many organizations and alleged experts
make up for the shortfall. continue to recommend that athletes
need to replace what they expend during
Somehow, I did finish the cross-country exercise in equal or near-equal amounts,
race, but trust me, I spent most of the hour after hour. They cite data such as
time in miserable discomfort. My crew, “you lose up to two grams of sodium per
dutifully following my demands, gorged hour, burn up to 900 calories hourly, and
me with ridiculous amounts of calories sweat up to two liters an hour” to defend
and bloated me with excessive fluids. their position. Even worse, sometimes
Common sense might have told me they don’t give any numeric guidelines,
to back off, but stubbornness and the just vague statements like “drink as much
mental numbness of round the clock as you can.” Sadly, far too many athletes
cycling kept me on the same insane fuel their bodies exactly this way, and
regimen. Thinking I was doing the right they get only poorer-than-expected results
thing, I adhered to my plan for the or a DNF to show for their efforts.
majority of the race. Stomach distress,
bloating, and nausea? This was RAAM, The figures that the “replacement”
where self-inflicted misery is par for proponents cite are often valid: a
the coast-to-coast course. I felt sick to vigorously exercising athlete, especially
my stomach most of the time, and I a big guy, can really expend significant

amounts of fluids, calories, and sodium. We replace fluids and nutrients at the same
don’t argue at all with most expenditure rate it depletes them. Yes, the body needs
figures. However, expenditure just isn’t your assistance in replenishing what
the appropriate measure to guide your it loses, but that donation must be in
fueling. The best guideline is what you can amounts that cooperate with normal body
effectively assimilate. Don’t go by what you mechanisms, not in amounts that override
burn/lose, but rather what the body can them. Here’s an important fact to keep in
reasonably absorb and process during any mind: at an easy aerobic pace, the metabolic
given period of time. rate increases 1200-2000% over the
sedentary state. As a result, the body goes
Two statements from Dr. Bill Misner into “survival mode,” where blood volume
represent our position on what proper is routed to working muscles, fluids are
fueling is all about: used for evaporative cooling mechanisms,
and oxygen is routed to the brain, heart,
“To suggest that fluids, sodium, and and other internal organisms. With all this
fuels-induced glycogen replenishment going on, your body isn’t terribly interested
can happen at the same rate as it is in handling large quantities of calories,
spent during exercise is simply not fluids, and electrolytes.
true. Endurance exercise beyond 1-2
hours is a deficit spending entity, with Your body already “knows” it is unable to
proportionate return or replenishment immediately replenish calories, fluids, and
always in arrears. The endurance electrolytes at the same rate it uses/loses
exercise outcome is to postpone fatigue, them, and it has the ability to effectively
not to replace all the fuel, fluids, and deal with this issue. That’s why we don’t
electrolytes lost during the event. It can’t recommend trying to replace hourly losses
be done, though many of us have tried.” of calories, fluids, and electrolytes with loss
amounts. Instead, we recommend smaller
“The human body has so many survival replenishment amounts that cooperate with
safeguards by which it regulates living normal body mechanisms. We’ll discuss this
one more minute, that when we try too in more detail later in the article.
hard to fulfill all its needs we interfere,
doing more harm than good.” Fueling variability among athletes
What this means is that the body cannot Over the course of two decades,
Hammer Athletes L to R Clockwise: Eric Marquard; Bruce

Saxton; Jeremy Verstraete; Suzanne Endsley; Mark Erwin
we’ve had the opportunity to observe • Body weight at finish decreased
the fueling habits (consumption of about 2-3%.
fluids, calories, and electrolytes) of
thousands of athletes. Needless to say, Athletes who suffered poor performance
these fueling protocols have varied due to fueling-related problems reported
tremendously. Here are some of the consumption as follows:
variations we have observed:
• Fluid intake was almost always
ELECTROLYTES: over 30 fluid ounces/hour.
The female winner of a past Leadville
100 mile ultramarathon won the event by • Body weight at finish was hyper-
over an hour (beating most of the men as hydrated with weight gain from
well) consuming merely one Endurolytes 1-2%, or dehydrated at over 3%
capsule per hour. Her electrolyte profile body weight loss.
(done via blood labs) taken before the
event was remarkably the same after • These athletes consumed excess
the event. At the other end of the scale, calories, more than 300 cal/hr,
one triathlete client of ours regularly primarily from simple sugared-based
consumes up to eight Endurolytes per fuels, causing stomach shutdown.
hour in his iron distance triathlons. At
six Endurolytes per hour, which is an • These athletes had high sodium
upper-end dose for most athletes, he diets. Those who consume that type
cramps or has gastric upset. of diet are predisposed to higher
sodium intake during an event than
FLUIDS: the low sodium purist.
Fluid intake with the athletes we’ve
observed ranges from 12-40 fluid ounces • Ultra distance athletes who suffered
per hour. cramps, sour stomach, malaise, and/
or hyponatremia in the last half
CALORIES: of their event often did not train
Calorie intake also varies considerably, adequately at race-level fluid/fuel/
with intakes ranging from 200-700 electrolyte dosing, or the athlete
calories per hour. used a different fueling protocol
than in training. Athletes need to
With that in mind, of the athletes who not only train appropriately leading
have contacted us to report success (no up to their race, they also must test,
fuel-related, performance-inhibiting evaluate, and fine-tune their fueling
problems and consistent energy levels), plan in training prior to using it in
the following data occur with reliable a race.
consistency:
What you should derive from all of this
• Fluid intake was under 30 fluid is that while there is no “one size fits
ounces/hour. all” fueling formula, there are some
• Electrolyte intake was between 3-6 good guidelines in terms of what has
Endurolytes/hr, with 4 capsules/hr been shown to be successful for athletes
being the most often reported dose. and also consistent observations (read:
• Energy intake was at 300 cal/hr or fueling errors) noted from athletes who
less. had unsuccessful races.

What does research show regarding is utilized (“burned”) can be efficiently

replenishment? replenished. Fluids are replenished at
a rate of only 20-33% of what is spent,
Below is a suggested comparison and sodium 20-35%. What’s important to
showing approximated upper values for keep in mind is that the body is keenly
what is lost during prolonged endurance sensitive to this, recognizing its inability
exercise to what can be successfully to replenish what it loses at anywhere
absorbed, replaced, and routed into near the rate that it’s losing it.
the energy cycle for the majority of fit,
acclimatized endurance athletes. For example, body fat stores satisfy
upwards of
two-thirds
of energy
SUBSTANCE RATE LOSS/hr ASSIMILATION RATE/hr requirements,
Fluids (ml) 1000-3000 (30-90 oz) 500-830 (17-28 oz) very easily
making up
Sodium (mg) 2000 500-700
the difference
Fuel (Carb Cal) 700-900 240-280 between what
is burned
Below are the corresponding and what the
replenishment values that we have body can accept in replenishment. For
observed for the majority of fit, most athletes, calorie oxidation rate and
acclimatized endurance athletes (+/-5%): gastric absorption rate typically allow
for no more than 300 calories per hour
to be consumed for successful gastric
absorption to energy transfer. Consuming
SUBSTANCE IDEAL REPLENISHMENT greater than 300 cal/hr increases
potential for a number of stomach/
Fluids 20-33% digestive distress issues.
Sodium 20-35%
Fuels (Cal) 30-40% In regards to body fluid volume and
serum sodium concentration, both
are controlled to a degree by hormone
References:
pathways between the brain and
Noakes T.D., 2003, Lore of Running. Leisure Press. internal organs. As Dr. Misner stated,
Champaign Illinois. Pages 768-770 29 published and
unpublished papers cited on fuels, fluids, electrolyte issues the body has remarkably complex and
during endurance exercise.
Moodley D. et al., 1992, Exogenous carbohydrate oxidation
efficient “built-in” survival safeguards
during prolonged exercise. The effect of carbohydrate type that very capably deal with the
and solution concentration. Unpublished manuscript in #1
above. difference between what it loses and
Sweat Composition in Exercise and Heat. Verde T, Shephard
RJ, Corey P, Moore R, 1982, J Appl Phys 53(6) 1541-1542.
what it can accept in replenishment.
Sweating: Its composition and effects on body fluids. Costill The various systems involved are
DL, 1977 & 1982, Annals of the New York Academy of
Sciences, 301, p.162. complex, but the bottom line is that
American Dietetics Association Position Statement
American College of Sports Medicine Position Statement only a relatively small consumption will
keep you going. On the other hand,
As you can see, there is a tremendous over-consumption can easily throw the
difference between what is lost and what systems out of whack.
can effectively be replenished during
exercise. For calories, only 30-40% of what
Basic recommendations and water need to be replaced immediately.
This simply is neither true nor possible;
and summary fluids, calories, and electrolytes cannot be
replaced 100%, or even 50%. As a result
Based on what science has shown us, plus
of following this flawed advice, athletes
two decades of working with athletes, we
continue to experience cramping, vomiting,
have determined the following ranges as ideal
gastric distress, diarrhea, and other
for most athletes the majority of the time for
problems. The safe rule of thumb is to
maintaining optimum exercise performance:
replenish at about one-third of loss values,
• Fluids: 20-25 ounces hourly obviously adjusting as conditions dictate.
• Sodium chloride (salt): 300-600 mg
hourly (3-6 Endurolytes) As you read through the remaining articles,
• Calories: 240-280 calories hourly you’ll see this principle applied repeatedly
and further details given. It might seem like
Of course, there are many individual we’re banging the same drum all the time,
variations that you will need to consider but when it comes to fueling, we cannot
(age, weight, training/racing stress, fitness, emphasize enough that less is better than
acclimatization levels, weather conditions) more. Rather than attempting to resolve
to determine what works best for you. your fueling requirements by replacing
Some athletes will need less than these hourly loss with hourly intake, we suggest
suggested amounts, a handful slightly small doses, generally about a third of what
more. Certain circumstances require is lost. In conjunction with longstanding
flexibility. For instance, hot weather and research regarding this subject, two
high-impact exercise, such as the run decades of successful experience with
portion of a long-distance triathlon. Hot athletes testifies to the reliability of the
weather usually means lower hourly calorie “less is best” and “fuel in cooperation
intake, a slightly higher fluid intake, and an with your body” concepts of fueling. Yes,
increased electrolyte intake. High impact there are people who can complete events
exercise such as running does better with on high intakes of fluids, calories, and
roughly 30%-50% lower caloric intake per electrolytes, but the overwhelming majority
hour than what you’d consume during a of athletes are impaired or stopped by such
less jarring exercise such as cycling. fueling protocols. Athletes who do use less
see their fueling-related problems end and
All this said, the above-listed figures make their performance improve dramatically.
good starting points for determining your
ideal intakes for varying conditions and That’s why our banner reads, “Replenish,
circumstances. Don’t Replace.” The real bottom line is what
works for you, and we’re pretty darn sure
We have been publishing this information once you get away from those 500-700
for a number of years. Sadly, many athletes calorie and liter-an-hour regimens, your body
continue to listen to “consume what you will perform much better, you’ll feel better,
lose” propaganda, arguing that nutrients and you’ll get the results you trained for.

Hydration -
What you need to know
Fundamental
Proper hydration entails more than drinking as

much as you possibly can. / Photo: Matt Wingate 1.800.336.1977 / www.hammernutrition.com / 15
Hydration
OVERVIEW
1. Even though it has no nutrient
value, water is the most critical of
all your exercise fueling needs. don’t take the time to properly
hydrate, or who overestimate
2. It is, of course, vital to drink water their “toughness.” Dehydration will
and prevent dehydration; however, severely impair performance, and can
excess water intake is probably easily buy you a DNF and an IV. Not
more common and causes worse the letters you want!
problems.
5. For most athletes, a majority of
3. Excess water consumption the time, an intake of roughly one
is especially common among water bottle per hour (21-24 oz.)
inexperienced and “back-of-the- will serve you well. Lighter weight
pack” athletes. These athletes are athletes may not need that much,
prone to a variety of discomforts such while some larger athletes on a hot
as bloating, frequent urination, the day might need to go higher.
effects of electrolyte depletion, and
in extreme cases, water intoxication, 6. If you end a long race or training
which can be lethal. session with up to a 2% weight
loss, you’re okay. More than 3% and
4. Dehydration most likely you’re into noticeable dehydration. No
occurs in front-running and loss, or worse yet, weight gain, would
highly competitive athletes who indicate over-hydration.

HYDRATION - What you need to know
INTRODUCTION has in human physiology, we’ll focus on

just a couple that pertain especially to
the endurance athlete: cooling the body
At Hammer Nutrition, we’re known
and transporting nutrients. Let’s look at
for offering the most complete and
the cooling system first.
technically advanced line of nutritional
an endurance athlete can buy. But we
don’t sell, and probably never will sell,
the most important item in your regimen,
HYDRATION
water. Water is the most important
substance on earth, 60% of your body
How your cooling system works
weight, and the number one concern
When we exercise, we burn molecular
on any athlete’s intake list. For both
fuel, mostly glycogen, but also some
performance and health, the importance
protein, fat, and blood glucose from
of your water intake exceeds that of your
ingested nutrients. The breakdown
vitamin, calorie, and electrolyte intake.
of these energy providers releases
heat that builds up and raises our
Even though we’re not in the water
core temperature. The body must rid
business, we want to make sure you
itself of this heat and maintain a core
have the right amount on board when
temperature within a few degrees of
you set off on your distance effort, when
the well-known 98.6º F (37º C). An
you finish, and between efforts during
active person needs a reliable cooling
recovery. Thus, we’ve included this
mechanism. Actually, you have several.
section on hydration in The Guide. As
You lose some heat through your skin.
you read, you’ll learn how sweat loss
Blood carries heat to the capillaries
affects athletic performance, that too
near the skin’s surface, removing heat
much water is as bad if not worse than
from the body core. You breathe harder
too little, and that you can’t replace all
to get more oxygen, expelling heat
the water you sweat out. Yes, we will get
when you exhale. But by far the most
to that key issue: Just how much should
important part of the cooling system,
I drink? Of all the many functions water
Steve Born and Cassie Lowe enjoying a ride in Glacier Park. /

Photo: Brian Frank
accounting on average for about 75% of need to read about what’s going to happen
all cooling, is your ability to produce and when you exercise in those conditions. You
excrete sweat. do need to know that under the worst of
conditions you can produce up to three liters
Sweat, however, glistening on your of sweat in an hour of strenuous exercise,
forearm or soaking your singlet won’t but your body can only absorb about one
cool you; it must evaporate. Sweat works liter from fluid consumption. Yes, this will
on a basic physical premise: water cause problems before long, and we will
evaporation is an endothermic process, discuss that issue below.
requiring energy (heat) to change from
liquid to gas. Thus, water molecules in the What happens when the coolant
gas phase have more energy than water runs low?
molecules in the liquid phase. As water
molecules evaporate from your skin, they Just like a car, your body must dissipate
remove heat energy; the remaining water the excess heat generated from burning
molecules have less energy, and you feel fuel. Unlike a car, your body’s coolant
cooler. Isn’t that cool? isn’t in a sealed internal system; you
use it once and then it’s gone and needs
Weather conditions greatly affect sweat to be replaced. Unfortunately, we don’t
production and cooling effectiveness. In come with built-in gauges or indicators
cool weather, you get substantial cooling that tell us just how much coolant we
from the heat that escapes directly from have left in our system. We can’t run
your skin. As the temperature increases, a dipstick down our gullet and get a
you gradually rely more on evaporation. reading that says, “Add a quart.” We do
On hot days, with little difference between have some physiological signs, but they
skin surface and ambient temperatures, function at the “Warning-Danger!” level,
your skin surface provides only negligible too late to maintain optimal performance.
convective cooling, and you need to sweat For instance, by the time you feel thirsty,
more to maintain a safe internal core you could have a 2% body-weight water
temperature. At 95º F (35° C) or above, loss, already into the impairment zone.
you lose no heat at all from your skin; in
fact, you actually start to absorb heat. The chart on the facing page shows what
Evaporative cooling must do all the work. happens to human performance at each
percent of weight loss. By weight loss, we
Humidity is the other major factor that mean the percentage of your body weight
affects sweat. On humid days, sweat at the start of exercise that you have lost
evaporates more slowly because the at the end via sweat. If you go out for a
atmosphere is already saturated with water run at 160 pounds (approx 72.5 kg) and
vapor, retarding the evaporation rate. weigh in 20 miles later at 154 (approx 70
The sweat accumulates on your skin and kg), you’ve lost almost 4% of your body
soaks your clothes, but you don’t get any weight. That’s too much to maintain your
cooling from it because it’s not going into pace to the end, let alone expect to kick.
the vapor phase. Soaking, dripping sweat
may give you a psychological boost, but it
has no physical efficacy to cool; sweat must How much is that?
evaporate to remove heat. On days when
it’s both hot and humid, well, you don’t As you can see from the chart, sweat

Symptoms by percent body weight water loss:

0% none, optimal performance, normal heat regulation
1% thirst stimulated, heat regulation during exercise
altered, performance declines
2% further decrease in heat regulation, hinders
performance, increased thirst
3% more of the same (worsening performance)
4% exercise performance cut by 20 - 30%
5% headache, irritability, “spaced-out” feeling, fatigue
6% weakness, severe loss of thermoregulation
7% collapse likely unless exercise stops
10% comatose
11% death likely
[Nutrition for Cyclists, Grandjean & Ruud, Clinics in Sports Med. Vol 13(1);235-246. Jan 1994]
Barb Watson stays properly hydrated on a training ride in New

Zealand. / Photo: Courtesy Barb Watson
loss can easily devolve from an athletic equipment, just a scale. Thus, we can
performance issue to an acute medical come pretty close in calculating fluid
issue. Clearly, we need to have some loss and replacement.
quantifiable idea of our intake and
output. Let’s start with converting The numbers
the data on the chart to recognizable
amounts. Perhaps you remember the On average, you lose about one liter
saying, “a pint’s a pound, the world (about 34 ounces) of fluid per hour of
‘round.” Now that’s a convenient exercise. Extreme heat and humidity
conversion for endurance athletes. can raise that amount to three liters in
Here’s another: one pint = one water one hour. A trained athlete will store
bottle. Some bottles hold 20 ounces enough muscle glycogen to provide
(approx 600 ml) or more, but consider energy for approximately 90 minutes
a small-sized water bottle as a pint (16 of aerobic exercise. As your muscles
oz/473 ml). Two pints make a quart, burn glycogen, water is released as a
which is almost a liter. So when you metabolic by-product and excreted as
read “liter,” think two water bottles. sweat. Researchers found that during a
Losing one pound of weight (slightly less marathon (26.2 miles), runners released
than half a kilogram) means a one-pint an average of two liters of sweat from
loss. One liter (or one quart) is about muscle glycogen stores. This is in
two pounds (nearly one kilogram). addition to sweat from other body liquids.
Can you drink enough? You can control or lessen these sweat
rates by acclimatization and training
Needless to say, maintaining optimal for the event. Acclimatized athletes
fluid intake prior to and during exercise can reduce electrolyte and fluid loss
is crucial for both performance and up to 50%, but note that those losses
health. However, as is true with calories cannot be fully replaced during the
and electrolytes, you can’t replenish event. Remember the words of Dr.
them at the same rate you deplete them; Bill Misner, which we mentioned in
your body simply won’t absorb as fast the “Replacement vs. Replenishment”
as it loses. Evaporative cooling depletes article: “The endurance exercise outcome
fluids and electrolytes faster than the is to postpone fatigue, not replace all the
body can replenish them. Your body fuel, fluids, and electrolytes lost during
will accept and utilize a certain amount the event. It can’t be done, though many
from exogenous (outside) sources, and, of us have tried.” In other words, our
similar to calories and electrolytes, hydration goal is not to replace water
maintaining fluid intake within a pint-for-pint, but to support natural
specific range will postpone fatigue and stores by consuming as much as we can
promote peak performance. adequately process during exercise.
Research suggests that while electrolyte At the most, you can absorb about one
needs for individual athletes may vary liter (approx 34 fluid ounces) of water per
up to 1000% (tenfold), fluid loss remains hour, but only under the most extreme
fairly constant. Also, we can measure heat and humidity. Most of the time you
fluid loss more easily than electrolyte can only absorb about half that amount,
loss; we don’t need sophisticated lab even though it won’t fully replace your

losses. Repeated intake of one liter (about For endurance athletes, it usually
34 fluid ounces) per hour will ultimately results from sweat-depleted sodium
do you more harm than good. stores diluted by excess hypotonic (low
electrolyte content) fluid intake. When
Can you drink too much? blood sodium concentration becomes too
dilute, you can develop severe cardiac
Ironically, while you can’t drink enough symptoms leading to collapse.
to replace all fluid lost, you can drink
too much. Researchers have noted the Problems with too much or too little
dangers of excess hydration during
events lasting over four hours. Dr. Tim Moreover, Noakes noted a pattern
Noakes collected data for 10 years from of hydration problems among race
some 10,000 runners participating in participants. In ultra events, the
the Comrades Marathon. This 52.4-mile leaders usually dehydrate, but the mid
(84.33 km) race, held each June (winter) to back-of-the-pack athletes tend to
in South Africa, ranks as one of the overhydrate. Both may end up suffering
world’s premier ultra marathons. Noakes from the same hyponatremic symptoms,
showed that endurance athletes who the former from too little fluid intake
consumed from 16-24 fluid ounces combined with too much sodium loss
per hour (approx 475-710 milliliters) due to profuse sweating, the latter from
typically repleted as much fluid as is too much fluid intake and relatively
efficiently possible. He also noted the less sodium loss. Because most front-
prevalence of hyponatremia (low blood runners are extremely competitive, they
sodium) during ultra-marathons and don’t stop long enough during the race
triathlons in runners who hydrated to overhydrate. In addition, it’s highly
excessively. This condition can arise from likely that elite athletes may be fitter
several different physiological scenarios. and better acclimatized to deal with hot
John Spurgeon fuels right with Hammer products during the

2007 RAAM. / Photo: Dabney Upton
weather conditions. A tendency to linger will generally only result in painful
at aid stations, attempting to relieve the cramping, possibly a DNF, or at the
symptoms of fatigue or heat by drinking worst, IV treatment, overhydration
too much water, is a fault found among can incite a chain of ultimately fatal
the majority of the remainder of athletes, physiological consequences.
those in the middle or back of the pack.
Also, these athletes may be novices who So how much, how often?
have heard the “drink, drink, drink”
mantra, but who haven’t had enough The extreme cases cited above happen
experience to personally calibrate their very rarely. Lesser degrees of impairment
personal needs. After the 1985 Comrades occur frequently from excessive fluid
race, 17 runners were hospitalized, nine intake. We don’t have a chart for
with dilutional hyponatremia. In the overhydration similar to the one for
1987 Comrades Marathon, 24 runners dehydration, giving symptoms for each
suffered from dilutional hyponatremia. level of overhydration. Also, you probably
These athletes had seriously overloaded don’t carry a scale or have regular access
on fluid intake, with the inevitable result to weigh-ins along your training route. So
of a totally disrupted physiology. how do you know when it’s time to drink?
You don’t wait until you’re down a quart.
Tragic consequences A good hydration regimen starts before
you even get moving.
Hyponatremia usually results from
drinking too much, especially when one Noakes believes intake of hypotonic
drinks fluids such as plain water or a fluids of one liter/hr (33.8 oz/hr) will
sports drink lacking the proper electrolyte likely cause water intoxication and
profile. Training and fitness levels, dilutional hyponatremia. He suggests
weather conditions, and, undoubtedly, that athletes may do better on 500 ml/
biological predisposition, also contribute hr (approx 17 oz/hr) fluid intake for
to developing this form of hyponatremia ultra events performed in hot weather
known as “water intoxication.” conditions. As we discuss in the “10
Biggest Mistakes” article, Dr. Ian
Sadly, we must note that this condition Rogers suggests that between 500-750
has lead, directly or in part, to the ml/hr (approx 17-25 oz/hr) will fulfill
deaths of otherwise healthy runners most athletes’ hydration requirements
in major American marathons. It is under most conditions. Other research
hard for us to comprehend the grief suggests a similar consumption of
of the families they left behind. These 4.5-7.0 oz (approx 133-207 ml) of water
athletes went out to run a marathon, every 15 to 20 minutes of exercise.
to achieve a personal victory. Improper
hydration took away their day of glory Based on the available research,
and also their lives. They collapsed along with the thousands of athletes
and went into an irreversible condition we have monitored, we have found
involving uncontrollable brain edema, that 20-25 oz/hr (approx 590-740 ml/
coma, and death. We report this to hr) is an appropriate fluid intake for
help prevent any future such tragedies. most athletes under most conditions.
Overhydration represents a very serious For lighter weight athletes, or those
problem. Unlike dehydration, which exercising in cooler temperatures, 16-18

oz/hr (approx 473-532 ml/hr) may be consider the electrolyte content of your
perfect. Heavier athletes or athletes fluid intake, especially if you exceed about
competing in hotter conditions may 24 oz/hr (710 ml/hr). If temperature and
consider intakes upwards of 28 oz/hr humidity rise above 70º F (21º C) and/or
(approx 830 ml/hr). We also suggest that 70% humidity, we recommend that you
to avoid dilutional hyponatremia, fluid take electrolytes before and during every
intake should not routinely exceed 28 hour of exercise. For a full discussion
oz/hr (830 ml/hr). The exceptions are of electrolyte needs, see the article
heavier athletes, athletes exercising “Electrolyte Replenishment.”
at extreme levels (prolonged periods
at a high percentage of VO2Max), In addition, avoid fructose or other
and athletes competing in severe simple sugar-based drinks and gels,
environmental conditions. especially in the heat—unless you want
to deal with a gastric emptying problem,
20-25 oz (approx 590-740 ml) is the which may result in nausea and other
equivalent of the typical regular-to-large stomach maladies. Compared to complex
size water bottle, and that’s an excellent carbohydrates, drinks or gels that
gauge to work within. contain simple sugars (typically glucose,
fructose, and sucrose) require more fluid
Remember your electrolytes and electrolytes for effective absorption.
and calories! Because they require more fluid, you get
fewer calories per unit of water. You must
We noted at the beginning of this article restrict simple sugar drinks to a 6-8%
that besides cooling, water also plays solution range, which provides inadequate
an important role in nutrient transport. amounts of calories for energy production.
Water consumption bears directly on You can make a nice drink in a water
electrolyte and caloric uptake. You must bottle that will absorb well and provide
Hydrating properly is easy with the right amounts of fluids. / Photo:

Angela Nock
adequate fluid, but your caloric intake is hydration, presenting this information
will fall far short of your body’s needs, and now is relevant.
your energy level will suffer.
Each scoop of Sustained Energy and
If you make a double or triple-strength Perpetuem that you put in a bottle
batch of a simple sugar drink hoping to reduces the water volume by about 1.5
obtain adequate amounts of calories, you’ll oz (approx 44 ml). For example, if you
require additional fluids and electrolytes add two scoops of Perpetuem to a 21 oz
to efficiently process the sugar. You will (approx 620 ml) size water bottle, you
need to guess how much extra water and won’t end up with that same amount
electrolytes your body needs to handle the of actual fluid; it will be approximately
sugar. If you guess low, your GI tract will 18 oz (roughly 502 ml), perhaps even
be forced to pull minerals and fluids from slightly less. For some athletes, 18 oz/
other areas of the body. This scenario can hr is sufficient fluid intake, but for many
result in nauseating results as your body athletes that’s not enough; oftentimes
literally dehydrates its working muscles upwards of 25-28 oz (approx 740-830
while bloating your belly. Why take ml) of fluid are required hourly. As a
chances like that when your performance result, you’ll have to drink your entire
is on the line? fuel bottle plus plain water from another
source. After awhile it can be difficult to
Your wisest choice is to use fuel keep precise track of your fluid intake
comprised of complex carbohydrates, because you’re fulfilling your needs from
which is the carbohydrate source of all two separate sources.
the Hammer Nutrition fuels. Even at a
15-20% concentration, these fuel sources To make things easier when doing
absorb and digest rapidly, do not require a three-hour or longer workout, we
excess fluid for transport through the GI suggest making concentrated, multi-
system, and provide all the calories your hour bottles of fuel. For example, if
liver can process. For more details on you’re going to be exercising for four
fueling, see the article “Proper Caloric hours and you know that you need
Intake During Endurance Exercise.” two scoops of Perpetuem to satisfy an
hour’s worth of fueling, make an 8-scoop
Multi-hour bottles of fuel - bottle in a 21 oz (approx 620 ml) size
A convenient way to monitor fluid and water bottle. Now you have four hours
of fuel in one bottle and that provides a
calorie intake number of benefits:
If you’re going to be exercising for
• Because you have four hours of fuel
several hours, a convenient and time-
in one bottle, you need only drink
efficient way to fuel—while also helping
one-fourth of that bottle hourly,
you monitor calorie and fluid intake
which means you don’t have to
with greater precision—is to make
drink a full bottle of flavored liquid
concentrated, multi-hour bottles of
hour after hour.
Sustained Energy or Perpetuem. This
• You don’t need to stop every hour to
is discussed in the article “The Hammer
make more fuel because you’ve got
Nutrition Fuels—What they are &
four hours in one bottle.
how to use them” found later on in this
• You can drink and enjoy plain water
handbook. However, since the topic here

from another source (another bottle, multi-hour bottle of Sustained Energy
hydration system) to cleanse the or Perpetuem a try and you’ll find that
palate and satisfy hydration needs. it’ll be a lot easier to keep track of both
your calorie and fluid intake… it’s been
Yes, there is some actual fluid left in that a winning strategy for thousands of
8-scoop/4-hour bottle of Perpetuem, but endurance athletes.
the amount is small, yielding less than 4
oz (approx 118 ml) hourly over the course Increase water storage capacity for
of four hours. Does that small amount competition in extreme heat
of fluid “count” towards fulfilling your
overall hydration needs? Yes, but it’s a Another wise strategy is pre-event super-
small enough amount to not have to think hydration using a glycerol supplement.
about if you’re keeping your overall fluid You’ll want to use this method before a
intake within our suggested guidelines long, strenuous event held in very hot
(approximately 20-25 oz/ approx 590-740 or humid conditions. You can increase
ml hourly), and because those hourly your water storage capacity by taking a
guidelines do have some flexibility built in loading dose of a glycerol solution, such as
(+/– 3 oz or approx 89 ml). Liquid Endurance, for three days prior to
an endurance effort. During this loading
With that in mind, that concentrated phase, you will gain some weight in stored
bottle of Perpetuem can thus be thought water. It’s like having an extra water bottle
of as a “calories only” bottle and you’ll or two on board. You’ll use this extra water
fulfill your hydration needs with plain first, and extend the time you can exercise
water from another source. The beauty in the heat before dehydration.
of this, among the other benefits
mentioned earlier, is that because you’re
fulfilling your calorie and fluid needs
Other ways to cool yourself in extreme
from sources independent of each other, heat
you’re able to gauge your intake with
greater precision. Although not directly related to actual
water consumption, an external water
So when your workouts are greater application can help cool you. A cold,
than three hours in length, give the wet towel, sponge, hose, or sprayer
on the head and torso can effectively
Hammer Athletes L to R Clockwise: Bill Anders; Richard McAfee;

Katie Compton; Ian Trettel; California Raisins Cycling Team
lower body temperature, especially to two other considerations: how much
during a one-minute break. If you’re you should drink overall during the day,
running, take a one-minute walk, douse and how you should hydrate just prior to
yourself with water, and take a good racing or exercise.
drink. If you’re cycling, find a spot for
a good coast or easy spin for a minute. For your regular daily hydration
The break from heavy exertion allows needs (that is, in addition to your
dissipation of internal heat. Combined exercise-induced needs), no research
with hydration and external water, has conclusively arrived at an RDA for
this can effectively relieve heat stress, fluids, but about 0.5-0.6 fluid ounces
allowing you to finish hot weather per pound of body weight (roughly
endurance events. Highly competitive 33-39 ml/kg) makes a more accurate
athletes might scoff at walking, but standard than the “eight glasses a day”
when it comes to core temperature, commonly recommended for everyone.
nature gives you two choices: cool down Multiplying your body weight in pounds
or DNF. by .5 to .6 will give you the figure, in
fluid ounces, that you should aim for
Fluid intake suggestions apart from daily. Metrically, you’ll multiply your
the workout or race body weight in kilograms by about 33-39
and that’ll give you a good estimate,
Now that you have a good guide for your in milliliters, of what you should be
fluid intake during exercise, we can turn drinking daily.
For satisfying hydration requirements prior to a race,

there are several recommendations:
• 80-100 ounces (roughly 2.4 – 3 liters) of water during the four
hours prior to the start of the race; ceasing consumption about
20 minutes prior to allow the stomach to empty.
• 500 ml (about 17 ounces) of fluid about two hours before exercise.
• One liter of fluid (about 34 ounces) in the two hours prior
to the start of the race (about 17 ounces per hour), ceasing
consumption about 20 minutes prior to the start.
Each of these recommendations has at least some research backing. You need
to determine what works best for your system and the particular logistics of the
race or training session ahead.

Personalized data is the key such as a balance scale) may well

to hydration efficiency prove to be your most valuable fitness
investment. Weigh yourself before and
We offer no “one size fits all” remedies. after each outing, carefully noting the
We do offer prudent and scientifically time, exertion level, miles, weather, and
substantiated advice. We have given fluid, fuel, and electrolyte consumption.
you some guidelines to start your Another low-tech hint: make sure you
assessment and calculation of your know the capacity of your water bottles
personal hydration needs. Each athlete and hydration packs. Once you begin to
is personally responsible to include log your fluid consumption and weight
hydration, fueling, and electrolyte fluctuations, you’ll have the data to
replacement regimens into his or her accurately calculate your personal needs
training program. You must find out in this absolutely vital area.
in practice—before competition—what
works for you. Most of you will find your Dehydration and overhydration
final figures will come very close to our are common problems that plague
suggested starting points. For others, far too many athletes, some with
you might find that in certain instances severe consequences. Armed with the
your needs in a particular event will guidelines contained in this article,
require substantial modification. along with practice and testing in
training, your performance and health
If you’ve spent money on a heart-rate need not suffer. Instead, you’ll be ahead
monitor, a multi-function watch, or a of the vast majority of athletes who
body-fat measuring device, and if you use continue to make the same mistakes
those tools properly, you already have over and over again.
some serious training tools. We suggest
that a good scale (preferably one that can On the next page you’ll find a final
measure less than one pound increments, checklist and quick tips...
Rebecca Rusch followed the Hammer fueling guidelines to a win in

the 2007 24 hour solo mtb World Championship. / Photo: Nate Galpin
Final checklist and quick tips
P If you finish an event weighing the same P Use cold fluids as much as possible as your
or more than when you started, you have body absorbs them more rapidly than warm
overhydrated. If you’ve dropped 3% or more, fluids. Know where to find cold water along
dehydration has occurred. Up to 2% weight your training routes. Use frozen and insulated
loss is safe and reasonable. water bottles and hydration packs.
P For very long events, such as a double century P Urine color can indicate hydration level.
bike ride, the average rider will also lose a Dark yellow urine means low hydration.
pound or more in energy stores (glycogen, fat, Pale to light yellow is good. Don’t confuse
and muscle tissue) in addition to the water, so the bright yellow urine you get after vitamin
figure that into your weight difference. B-2 (riboflavin) supplementation for the
dark yellow urine that indicates overly
P Don’t assume that you can drink unlimited
amounts of water or fluid during exercise
concentrated urine.
and expect that all of it will be absorbed and P During exercise, avoid foods and fuels that
the excess will be lost in sweat or through contain low chain carbohydrates. These simple
the kidneys. You will instead bloat, dilute sugar fuels require more fluids and electrolytes
your blood, urinate excessively, and develop for digestive purposes. Also avoid carbonated
water intoxication. drinks, as the gas inhibits absorption.
P Train to get fit in the heat. Heat P Consider using Hammer Nutrition’s Liquid
acclimatization and fitness reduce fluid and Endurance, a glycerol-based product, in a
electrolyte losses by up to 50%. loading dose format prior to racing in the
heat. The use of glycerol will maximize your
P Wear the lightest, most evaporation-friendly fluid storage, which can be of great benefit
clothing you can afford. Cotton isn’t on the during hot weather racing. Follow the specific
list. Many fibers today provide superior instructions that come with the product.
wicking and evaporation that allow your
sweat to do the work nature intended. P Use caffeine with caution. Used properly and
sparingly, caffeine has ergogenic benefits. It
P In general, keep fluid intake between does, however, act as a diuretic, which may
20-25 oz/hr (approx 590-740 ml/hr). For deplete fluid stores more rapidly.
lighter weight athletes, or those exercising
in cooler temperatures, 16-18 oz/hr (approx
473-532 ml/hr) may be perfect. Heavier
P During the hottest weather conditions,
sponging yourself off with cold water, while
athletes or athletes competing in hotter taking a short periodic break from race
conditions may consider intakes upwards pace, will provide heat relief.
of 28 oz/hr (approx 830 ml/hr). If you feel
you need more fluids, experiment with it in
training, keeping in mind that you will require
P Know the symptoms of overhydration and
dehydration. Stop immediately if you feel
additional electrolytes. Regular fluid intake lightheaded or queasy or get the dry chills.
over 30 oz/hr (approx 890 ml/hr) increases No race or training is worth compromising
the possibility of dilutional hyponatremia. your health.

Electrolyte
Replenishment
Fundamental
Carrying electrolyte capsules allows you to maintain

proper electrolyte 29
levels at all times. / Photo: Kelly/Pris
Electrolyte Replenishment
OVERVIEW
1. Electrolyte needs vary much
more widely than any other
nutrient, among athletes in general, you must use a supplement
and also for the individual athlete that includes a full panel of
training/racing under differing electrolytes, not just salt (sodium)
conditions. and potassium.
2. You will need to determine your 4. Make sure that your overall
usage for weather conditions, dietary intake is LOW SODIUM.
duration, and intensity of exercise. Besides contributing to many health
Log your consumption and the problems, high sodium diets
variables of each training session. encourage faster sodium depletion
Soon you’ll know what works best during exercise.
for you under various conditions.
5. We recommend that as a start,
3. Whatever your consumption, you try 1-3 Endurolytes per hour,
and adjust from there.
6. For light and/or short duration

exercise, the modest electrolyte
component in HEED might be
sufficient.
7. NEVER, ever, use salt tablets.

Never.

ELECTROLYTE REPLENISHMENT
INTRODUCTION stress to prove that electrolytes are as vi-

tal to performance as your energy supply.
I’ve made some big mistakes over the
Even when it’s cold outside, and I have
years in vain attempts to resolve heat
a chorus of Nordic skiers to sing “amen”
and electrolyte problems, from indis-
here, you need electrolyte replenish-
criminately tossing down sodium tablets
ment. Sure, hot weather increases the
to guzzling almost every sports drink
likelihood of cramping, but cramping
ever created. For my all-time great-
prevention isn’t the primary reason for
est disaster, I’d choose the 1995 Race
electrolyte supplementation. No one
Across America. I was in peak physical
wants to cramp, of course, but cramping
condition, but I was not prepared for the
is a place far down the road of electrolyte
extreme heat I encountered during the
depletion. Cramping is your body’s pain-
first day through the Mojave Desert. I
ful way of saying “Hey! I’m on empty!
dehydrated, became electrolyte depleted,
Re-supply me now or I’m going to stop!”
and ended up in the hospital where they
Just as you shouldn’t wait until you
reconstituted me with eight liters of IV
bonk before you re-fuel, you shouldn’t
fluid! My Race Across America never
wait for cramps to remind you to take
made it across California. Just a few
electrolytes.
hours of inadequate electrolyte and wa-
ter intake wiped out months of training.
Electrolytes are analogous to the mo-
tor oil in your car – it doesn’t make the
You may never bike through the Mo-
engine run, but it’s absolutely necessary
jave in summer, but you will encounter
to keep everything running smoothly.
debilitating heat and humidity at some
Proper functioning of the muscular,
point in your training or competition.
digestive, nervous, and cardiac systems
However, it doesn’t take severe weather
Team Donate Life-Primo celebrates the completion of their first

RAAM, fueled by Hammer Nutrition. / Photo: Courtesy Matt Byers
depends on adequate electrolyte levels. debilitating effects of cramping, you
Cramping is like the oil light on the still need to provide your body with
dash; you never want it to get that low. a consistent and adequate supply of
When you’ve got smoke coming from the electrolytes. Why? Because the goal in
engine, as I did in the ’95 RAAM, your replenishing electrolytes is not so much
race is over and your day is done. to prevent cramping, but to maintain
specific bodily functions at optimal levels.
In this article we’ll look closely at this Cramping is your body’s way of letting
vital, but often neglected and misunder- you know that regarding electrolytes,
stood, aspect of fueling. We’ll tell you it’s “on empty.” When you’ve reached
why salt tablets don’t work, and why that point, your performance has been
Endurolytes is unquestionably the finest severely compromised for some time.
electrolyte formula you can use. Remember, you want your body to
perform smoothly, without interruption
or compromise, so just as you shouldn’t
ELECTROLYTE wait until you’re dehydrated or
bonking before you replenish fluids or
REPLENISHMENT calories, you never want to wait until
you’re cramping before replenishing
Proper fueling during exercise requires electrolytes. Consistent replenishment
more than replenishing calories and of electrolytes is just as important as the
fluids; it involves consistent and calories you consume and the water you
adequate electrolyte support as well. drink during exercise.
Electrolyte needs vary much more than
either caloric or hydration needs, so Can’t I just use salt tablets?
you will have to experiment quite a bit
in training until you have this aspect Salt tablets are an unacceptable choice
of your fueling tailored to your specific for electrolyte replenishment for two
requirements under various conditions. reasons:
What are electrolytes? 1.) They provide only two of the

Why do I need them? electrolytes your body requires—sodium
and chloride.
Electrolytes are chemicals that form
electrically charged particles (ions) 2.) They can oversupply sodium, thereby
in body fluids. These ions carry the overwhelming the body’s complex
electrical energy necessary for many mechanism for regulating sodium.
functions, including muscle contractions
and transmission of nerve impulses. Each of these issues is important, and
Many bodily functions depend on we’ll discuss both of them. Right now,
electrolytes; optimal performance let’s focus primarily on the second one.
requires a consistent and adequate
supply of these important nutrients. Far too many athletes have suffered
needlessly with swollen hands and feet
Many athletes neglect consistent from water retention due to ingestion
electrolyte replenishment because of salt tablets or electrolyte products
they’ve “never had cramping problems.” too high in sodium during prolonged
Even if you’ve been fortunate enough exercise in the heat. The body has very
to have never suffered the painful, effective mechanisms to regulate and

re-circulate sodium from body stores. blood pressure, and increased rate of
Excess sodium consumption interferes sodium excretion. All of these inhibit
with or neutralizes these complex performance. If you’ve ever finished a
mechanisms. Sweat generates large workout or race with swollen hands,
sodium losses, which is monitored wrists, feet, or ankles, or if you have
closely through hormonal receptors experienced puffiness under your eyes
throughout the body. However, rapid and around your cheeks, chances are
sodium replacement neutralizes the your sodium/salt intake was too high.
system, allowing water intake to
dilute the sodium content. Once the The truth is that the human body
body detects an increase in sodium needs only a minute amount of sodium
from exogenous sources (i.e., food, salt to function normally. We require a
tablets, or products too high in sodium), mere 250 mg of sodium each day,
the hormone aldosterone signals athletes maybe 500 mg, which is easily
the kidneys to stop filtering and re- supplied by natural, unprocessed
circulating sodium. Instead, the kidneys foods. However, the average American
will excrete sodium; another hormone, consumes approximately 6000 to 8000
vasopressin, will predominate and cause mg per day, well above the upper end
fluid retention. recommended dose of 2300-2400 mg/day.
The average athlete stores at least 8000
While taking large amounts of sodium mg of dietary sodium in tissues and has
may temporarily resolve a sodium these stores available during exercise.
deficiency, doing so substantially In other words, you already have a vast
increases the risk of a number of reservoir of sodium available in your
problems, including increased fluid body from your diet, ready to serve you
storage and thus swelling, or edema, during exercise. In addition, your body
in the distal extremities, elevated has a highly complex and efficient way
Rafael Pacheco heads to T1 to pick up some Endurolytes

before heading out on the bike. / Photo: Brian Menz
of monitoring and re-circulating sodium supports that chronic consumption
back into the blood, which it does to of more than 2300 milligrams per
maintain homeostasis. You do need day may contribute to congestive
to replenish sodium during exercise, heart failure (CHF), hypertension,
but you must do so with amounts that muscle stiffness, edema, irritability,
cooperate with, and do not override, osteoarthritis, osteoporosis, pre-
these complex body mechanisms. menstrual syndrome (PMS), liver
disorders, ulcers, and cataracts.”
High sodium health consequences
• Limit your fluid intake during
Not only are high sodium diets bad for exercise to 20-25 oz/hr (590-740 ml/
your health, but those who consume hr). Refer to the article “Hydration
high amounts of sodium in their diet - What you need to know” for more
are guaranteed greater sodium loss information on this topic.
rates and require greater sodium
intakes during exercise. Sodium, as you • Consume an appropriate amount of
probably know, drives thirst, and thirst calories during exercise. For most
drives drinking until excess results… athletes this is an intake of 240-280/
definitely not a performance-enhancing hour. Refer to the article “Proper
scenario. Over the course of several Caloric Intake During Endurance
years, we’ve repeatedly observed the Exercise” for more information on
following characteristics in endurance this topic.
athletes who reported symptoms of
severe sodium imbalance during or • Train two to three weeks in the
immediately following races/workouts: same heat or humidity as the event.
• Dietary sodium intake above 6000 Bottom line: Salty foods and/or salt
mg/day. tablets will not cut it when it comes to
• Fluid consumption in excess of 30 electrolyte replenishment. Instead, adopt
oz/hr (approx 890 ml/hr). a low-sodium approach that emphasizes
• Food consumption in excess of 300 a balance of essential minerals that
cal/hr. cooperatively enhance the body’s natural
• Failure to acclimatize to hormone and enzyme actions. You want a
hyperthermic (hot weather) product that will provide comprehensive
conditions, including at least one electrolyte support without compromising
workout of 60% or greater of the internal regulation.
event distance.
Don’t I need to replace what I
You can diminish performance- sweat out?
inhibiting problems of excess sodium
consumption by: It’s easy to formulate a product that
matches one of the many perspiration
• Reducing your dietary intake analysis studies and then sell it on
of sodium to an upper limit of the basis that athletes simply need to
2300 mg/day. This not only aids replace what they lose. Some products
performance, it’s a substantially do just that. Unfortunately, there’s a
healthier dietary procedure. Dr. Bill problem with this because individual
Misner writes, “Limiting sodium sweat-loss differences vary greatly, and
is recommended since research the human body does not and cannot

efficiently replace what it expends The closer you adhere to it, the greater
during exercise at any intensity above a your opportunity for success.
walking pace. Electrolytes lost are not
replaced by electrolytes consumed. So what is the answer?
How should I replenish electrolytes?
The body is able to replace only about
one-third of what it loses during
Proper electrolyte replenishment during
exercise; this is true for fluids, calories,
endurance exercise requires a gradual,
and electrolytes. If you try to replace
consistent approach that incorporates
all the fluids at once, you may end up
all of the electrolytes in amounts that do
with dilutional hyponatremia (overly
not override normal body mechanisms.
diluted blood sodium levels) or water-
Remember, electrolyte intake needs to
intoxication. If you attempt to replace
be below systemic detection, yet help
all the fuel you expend, your stomach
alleviate systemic depression. This
will back up in total rebellion, and
means that you need to consume enough
refueling will grind to a halt. And if
to support body functions and prevent
you try to replace in equal amounts all
heat-related issues such as cramping
the electrolytes you lose, a number of
without overwhelming your body;
hormonal triggers may create all sorts
electrolyte intake must slip under the
of problems such as gastric distress,
body’s “radar detection system” while
edema, muscle spasms, and cramping.
still providing optimal support.
As emphasized in the “Replacement
Endurolytes and Endurolytes Powder
vs. Replenishment” article, the key to
are full-spectrum electrolyte products
successful fueling (fluids, calories, and
designed to fulfill the body’s electrolyte
electrolytes) is to NOT focus on what
requirements, countering the effects of
you lose, but rather on how much your
hyperthermia, optimizing specific bodily
body can effectively accept and absorb.
functions, and enhancing endurance
Dr. Misner urges, “Give it [your body]
performance, especially beyond the
30-40%, even though it cries aloud for
two-hour mark. The electrolyte profile of
110%.” In regards to the amount of
Endurolytes balances cations (positively
fluids you drink, calories you eat, and
charged ions) and anions (negatively
electrolytes you replenish, this is an
charged ions) responsibly without
absolutely vital principle to remember.
emphasizing one electrolyte over others.
Photo: www.mattmccluskey.com
Hammer Athletes L to R: Steven Kinley; John Flynn
When a balance of electrolytes of cations chelated, but only 16 % when taken in
to anions are managed in the energy an inorganic, non-chelated form. One
producing cell—assuming the cell has nutrition scientist wrote, “Estimates
adequate fuel and fluid—such a cell will of normal mineral absorption average
produce energy at a higher rate than 10%; however, absorption of chelated
one overdosed by a single cation mixed minerals may be as high as 60%.”
with an irrational list of anions.
The Endurolytes formula
We do not formulate Endurolytes and
Endurolytes Powder to reflect the Calcium is the most abundant mineral
amounts of electrolyte loss in sweat in the human body (about 2.85 lbs/.8 kg
because each person has a unique in the average person). Normal heart
biological predisposition in terms rhythm, healthy nerve transmission,
of minerals lost via perspiration. and strong muscle contractions require
Additionally, the differences in an a constant blood calcium level. During
athlete’s size and fitness, as well as exercise, calcium-dependent enzymes
the pace of exercise, and of course the produce energy from fatty and amino
humidity and heat, can mean up to a acid conversion. Because fatty acids
1000% difference when one athlete’s are such an important fuel during
sweat rate is compared to another’s. endurance exercise, providing 60-65%
A “one size fits all” formula based of your energy needs when exercise
merely on sweat rates cannot, and will goes beyond two hours in length,
not, adequately support your specific having adequate calcium available to
electrolyte requirements. efficiently convert them into energy is
crucial. When blood calcium runs low,
In the purest sense, the Endurolytes the body extracts it from the bones, but
formula is not so much an electrolyte this process can’t keep up with your
replacement product, but is better exercise depletion rate. Serum calcium
described as an “electrolyte stress deficiency during endurance events may
support formula.” It helps the body produce high blood pressure, muscle
perform better under the demands of cramps, and weakness. Calcium intake
exercise, especially in heat, by providing at 150-300 mg/hr will optimally sustain
a full complement of minerals in the the multiple physiological functions
proper balance without interfering listed above.
with normal body control systems.
Endurolytes and Endurolytes Powder Magnesium should accompany calcium
work with your body, not against it. at a ratio of 1:2. When calcium flows
into working muscle cells, the muscle
Why Endurolytes contains contracts; when calcium leaves and
chelated minerals magnesium replaces it, the muscle
relaxes. Many enzymatic reactions
Chelation is the process of bonding a necessary for fuel conversion to
mineral to an amino acid, making the muscular energy occur in the presence
mineral more bioavailable. Chelated of adequate magnesium. Deficiency
minerals are the form most often of magnesium contributes to muscle
recommended because they provide cramps, tremors, sleep disturbances,
greater absorption than their non- and in some cases, convulsive disorders.
chelated counterparts. For example, We lose at least 100 mg/hr via sweat, in
magnesium is 87% absorbed when addition to what is depleted by muscle

use. Supplementation of 75-150 mg/ of three to four hours is necessary to
hr adequately replenishes magnesium deplete this mineral, which may result
without the laxative effect that larger in symptoms of abnormal heartbeat,
doses can produce. muscle twitching, and hypoventilation.
However, if sodium is replaced at the
Potassium is the chief cation (positively same rate as depletion, it overrides the
charged ion) within all muscle cells. It is hormonal regulating mechanisms that
necessary for maintaining the optimal enable the body to conserve electrolytes.
concentration and balance of sodium. Consumption of too much sodium will
Potassium deficiency symptoms are cause a variety of problems, the least of
nausea, vomiting, muscle weakness, which is fluid retention. Therefore, we
muscle spasms, cramping, and rapid highly recommend a more moderate,
heart rate. 75-150 mg/hr is an adequate body-cooperative replenishment of
replenishment amount. Even though 120-240 mg/hr of sodium as sodium
100-200 mg are lost in sweat alone (not chloride.
counting internal muscle and cell use),
if we try to replace it all at once, optimal Chloride is the relative anion
sodium balance is altered. In addition, (negatively charged ion) that
too much potassium is hard on the accompanies sodium. This electrolyte
stomach and can cause severe stomach is absolutely necessary in maintaining
distress. the osmotic tension in both blood and
extracellular fluids. It’s a somewhat
Sodium is the chief cation (positively complicated process, but to put it in
charged ion) outside the cell. The the simplest terms, think of osmotic
average American carries 8000 mg of tension as being the proper balance
excess sodium in extracellular tissues. and consistency of body fluids and
During endurance events, a minimum electrolytes. We believe 180-360 mg/
Sal Castro earns a top 10 overall finish at the Long Beach

Triathlon without a hint of cramps. / Photo: Zak Zakour
hr of chloride (as sodium chloride) then despondency that degenerates
adequately replenishes chloride into total despair. If any of these has
without overriding the function of the ever happened to you during a long
hormone aldosterone in regulating and training session or race, it may be due
conserving proper electrolyte levels. to low thyroid and adrenal production;
it can be easily avoided by the intake of
Note: “salt” (commonly called “sodium”) supplemental l-tyrosine at 50-100 mg/hr.
refers to sodium chloride, which is 40%
sodium and 60% chloride by weight. The Glycine is an amino acid added to
recommended amounts given above for Endurolytes Powder to help neutralize
both electrolytes, sodium and chloride, the naturally salty/bitter taste of the
when combined together equals 300-600 minerals.
mg sodium chloride, our recommended
“salt” intake for the majority of athletes. Suggested amounts of
Endurolytes to consider
Manganese is included in Endurolytes
as it is necessary in trace amounts for Electrolyte expenditure, and thus
optimal muscle cell enzyme reactions replenishment, varies tremendously
for conversion of fatty acids and between athletes, and it can also vary
protein into energy. Again, fatty acids considerably for one athlete during the
and protein are a crucial part of the course of an event. Sweat composition
endurance athlete’s fuel supply, so studies performed by Shephard, Noakes,
while manganese is not technically an Costill, Moody, and others, have shown
electrolyte, its importance cannot be in a variety of stress exercise forms
overstated. Research also shows that that an acclimatized, fit athlete loses
manganese deficiency plays a key role half of the electrolytes and fluids as
in blood sugar fluctuation, free radical an un-acclimatized, unfit athlete does.
build-up from intense exercise, and Event-specific training in both duration
nerve function disorders, especially in and intensity halve electrolyte and fluid
older athletes. Taking 5-10 mg/hr will requirements in an endurance event.
help resolve all of these issues, hence its Body weight, fitness level, weather
inclusion in Endurolytes. conditions, acclimatization level, and
biological predisposition all greatly
Pyridoxine HCL (vitamin B-6) is affect electrolyte depletion and the
a nutrient required in 60 enzymatic need for replenishment. That’s why the
reactions involving metabolism of hourly Endurolytes dose can range from
carbohydrates, fats, and protein. We 1-6 capsules/hr. That being said, a good
include this water-soluble B vitamin starting dose to consider is:
in Endurolytes, primarily because of
its active role in maintaining sodium- • Lighter weight athletes:
potassium balance. 1-2 capsules/hour
• Medium weight athletes:
L-Tyrosine is an amino acid added to 2-3 capsules/hour
protect thyroid and adrenal function. • Larger athletes:
Blood plasma deficiency during 4-6 capsules/hour
extreme endurance events will lower
thyroid and adrenal production, which Remember though, these are only
hinders the proper rate of metabolism. suggested starting doses and the
Symptoms of l-tyrosine depletion first amount you need may be different, and
appear as depression, later anger, may vary from hour to hour.

What about HEED?

HEED is Hammer Nutrition’s athletes will find that with a
complex carbohydrate powdered scoop or two of HEED in their
sports drink. One of the nice water bottle, they’re good for an
features of HEED is that it hour or more. For other athletes,
contains a complete and easily the electrolyte profile in HEED will
assimilated electrolyte profile, provide an excellent base from
not just salt and potassium, which additional Endurolytes
which is all you get in most other capsules can be consumed
sports drinks. Two scoops of (or Endurolytes Powder can be
HEED provides the electrolyte added to the mix) to completely
equivalent of approximately 1.25 satisfy electrolyte needs.
Endurolytes capsules. Some
Nick Erhardt spends the day climbing on Yosemite’s El Capitan

knowing his electrolyte needs are totally dialed. / Photo: Scott Wood
Summary
Consistent replenishment of fluids and calories is essential to maintain energy levels during
workouts and races. Providing constant replenishment of electrolytes is an equally important
component of proper fueling. Getting your fluid and caloric needs dialed in and nailed down is
fairly easy to accomplish, but fulfilling your electrolyte needs requires more attention because
you have much more variability to account for. Using Endurolytes or Endurolytes Powder in
your training will resolve that challenge. They contain the right minerals in the right balance,
and because they are independent of your caloric and hydration sources, they provide you
with the necessary dosage flexibility. Regardless of your size, sport, training intensity, fitness
level, or the weather, you can fulfill your electrolytic mineral needs accurately and precisely
hour after hour with Endurolytes or Endurolytes Powder. Start with the doses suggested on
page 38 and adjust as necessary, when necessary.
The Hammer Nutrition website has several detailed articles on electrolyte replacement. We
especially recommend:
“The Endurolytes Rationale”

(www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=770)
“Does a High Sodium Diet Inhibit Endurance Performance and Health?”

(www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=4892)
“What is the Role of Sodium During Hyperthermic Endurance Events?”

(www.hammernutrition.com/downloads/JOE/nov05.pdf)
ELECTROLYTES DONE RIGHT

• Superior cramp prevention
• Full spectrum electrolytes in a balanced formula
• Versatile dosing for a variety of conditions

Proper Caloric
Intake During
Endurance Exercise
Fundamental
Paul Romero of Team Sole feels good enough to go for style

points during an adventure race – Using Hammer products and
protocols can do that. / Photo: Bernardo Rodriges 1.800.336.1977 / www.hammernutrition.com / 41
Proper Caloric Intake During Endurance Exercise
OVERVIEW
1. During endurance exercise, you
will expend on the order of 600-900
4. Fueling and supplementation
cal/hr. Does this mean that you
strategies can increase your fats-to-
should consume that much to keep
fuels conversion capability.
your energy level up ? Absolutely
not, because your body cannot absorb
5. For races and training up
and process food at that rate.
to two hours in duration-
perhaps stretched out as far
2. The limiting factors in caloric
as three hours-you can rely on
replenishment are gastric
carbohydrates alone (Hammer Gel
emptying and liver metabolism of
or HEED) for your fuel. Anything
carbohydrates. For most athletes,
longer, and you will need to add
this is in the 240-280 cal/hr range,
some protein to your fuel, or your
and this, by and large, sets the limit
body will begin to cannibalize its own
of caloric intake. If you consume
muscle tissue for energy. Soy is the
more than that, you will only get some
protein of choice for this application.
form of stomach distress.
6. Hammer Nutrition’s Sustained
3. Is this several hundred cal/
Energy and Perpetuem are the
hr energy deficit a big problem?
premiere long-distance fuels as
No, because your body converts
they contain both complex carbs and
stored fat to energy to make up the
soy protein.
shortfall. Plus, if you are a serious
athlete who has properly managed
7. Avoid any drink or mix based on
your training, fueling, and recovery,
simple sugars as an energy source.
you will have a full supply of muscle
Your body cannot absorb adequate
glycogen, your body’s “premium” fuel,
calories in the form of simple
when you start.
sugars. Also, simple sugars are a poor
fuel source as they cause energy
spikes and crashes.
Use complex carbs only
for your fuels.

PROPER CALORIC INTAKE DURING ENDURANCE EXERCISE
INTRODUCTION Looking back, I wonder how I ever

finished those two races. Oh, if I could
do those RAAMs again, knowing what
Back in the late 80’s and early 90’s,
I know now. Only a few of the athletes
in my first two Race Across America
who read this will ever attempt a RAAM
(RAAM) appearances, there wasn’t
(though Hammer sponsored cyclists do
much in the way of information—no,
well in it every year, as they do know
let me correct that—there wasn’t ANY
now what I didn’t know then), but
reliable information regarding how to
regardless of the length of your training
fuel the body. I can remember being
and races, you’ll find important fueling
told something to the effect, “With the
information. In this article you’ll learn
amount of calories you’ll be burning,
the right way to deal with the three
you should eat as much as you can to
critical elements of endurance fueling:
avoid bonking or running out of fuel.”
what kind of fuel to consume, how much,
And that’s what I did. My support crew,
and when. The answers may surprise
adhering to my stubborn and seemingly
you, but I’ll tell you, once I adopted
unwavering advice, kept making me eat
and applied these fueling guidelines,
and eat and eat even when I was already
my performances improved each and
full. My fueling strategy was to eat as
every year. You put great effort into your
much as possible, staying just under the
training and much expense acquiring
puke zone. I felt more like a pig headed
the best equipment, so make sure your
to market than a cyclist headed to the
fueling strategy is equally top of the
finish line. I rolled along bloated, my
line. Your body will thank you, and your
swollen gut barely clearing the top tube.
performance will be the proof.
What a way to see the country!
Suzy Degazon practices proper caloric intake during the Mt.

Disappointment race. / Photo: Al Wiscovitch
PROPER CALORIC INTAKE sit undigested in your stomach, as the
osmolality will be incompatible with the
DURING ENDURANCE digestive juices. Products containing
simple sugars, typically sucrose, fructose,
EXERCISE and/or glucose (dextrose), must be
extremely dilute to match body fluid
Endurance and ultraendurance athletes osmolality (280 – 303 mOsm). This
require all three forms of fuel the human weak of a concentration presents a
body uses for energy: carbohydrate, problem to athletes because it cannot
protein, and fat. A major factor for provide sufficient calories (perhaps
optimal performance is using the right only 100 cal/hour) to working muscles.
fuel, at the right time, in the right To obtain enough calories from a weak
amount. Like every aspect of success 6-8% solution, an athlete would have
in endurance events, proper nutrition to consume two or more bottles of fuel
requires planning, practice, and training per hour, which means excess fluids,
to reap the benefits on race day. This increasing the risk of fluid intoxication.
article will give you the background Using simple sugar-based “energy drinks”
information you need about fueling, and is not a wise strategy.
concludes with some recommendations
about what and how much to use. “Well then,” you might say, “I’ll just
mix a stronger concentration.” But this
As most athletes know, “carbs are king” approach also fails. As mentioned in the
when it comes to fueling the body for any “10 Biggest Mistakes” article, making a
endurance exercise. That does not mean, double or triple strength mixture from
however, that any carbohydrate at any a simple sugar-based carbohydrate fuel
time will keep you going. Carbohydrates won’t work because the concentration
can either help or hinder performance, of that mixture will exceed 6-8%, far
depending on what kind you use, how too concentrated to match body fluid
much you use, and when you use them. osmolality. It will remain in the stomach
For example, far too many misinformed until sufficiently diluted, which may
athletes continue to use energy products cause substantial stomach distress.
loaded with simple sugars, or they use Drinking more water to dilute your over-
complex carbs, a superior choice, but concentrated concoction puts you back in
at the wrong time and in the wrong the original condition of increased risk
amounts. These practices will actually of overhydration and all the problems
impair, not help, your performance. that causes, so that’s not a good option.
But if you don’t drink more, your body
Simple sugars, maltodextrin, will draw fluids and electrolytes from
and osmolality other areas (like blood and muscle) that
are in critical need and divert them
Most dietary sugars are simple molecules to the digestive system to lower the
known as monosaccharides and osmolality of your over-concentrated
disaccharides. The shorter the chain simple sugar drink. This also will result
length of a carbohydrate source, the in a variety of stomach distresses, not to
higher it will raise a chemical measure mention increased cramping potential
known as osmolality when dissolved. In and other performance-trashing issues.
solution, simple sugars can only attain The simple fact is that using simple
about 6-8% concentration or they will sugar-based products is simply futile!

Endurance athletes who try to fulfill This “flash and crash” type of energy
calorie/energy requirements with typically results in the dreaded “bonk,”
sugar-based drinks, gels, and powder something every athlete wants to avoid.
mixes usually end up with a variety of However, complex carbs, which enter the
complaints and poor performances. bloodstream at a 15-20% solution, do not
promote this wild fluctuation in blood
Molecules that contain many sugar sugar levels. Even though a maltodextrin
units chained together are called might have a high GI (discussed later)
polysaccharides, known familiarly as and rapidly elevate blood sugar levels
complex carbs and starches. One of these, (a desirable effect), during exercise your
maltodextrin, can make up to a 20% body processes them with far less insulin
solution concentration and still match fluctuation, most likely due to the steady
digestive system osmolality. This allows release and breakdown of glucose from
very efficient passage from the digestive its polymeric source, and other hormonal
tract to the liver, which converts some factors. You never get the below-baseline
of the maltodextrin to glycogen for drop in blood glucose that simple sugars
storage and some directly to glucose for cause.
immediate use by the muscles. With
polysaccharides you get much more Some athletic nutritionists disregard
energy from stomach to liver, thus osmolality, but we do not believe its
providing maximal amounts of energy to importance can be overstated. As Bill
be produced, and in a form your body can Misner, Ph.D., states, “when osmolality
efficiently process. goes above 303 or below 280 mOsm, the
gut must pull minerals and fluids… to
Based on caloric delivery alone, complex mediate a narrow 280-303 mOsm range
carbohydrates such as maltodextrin are for immediate calorie absorption.” Both
far superior to simple carbohydrates simple sugars and complex carbohydrate
(simple sugars). But that’s not all. maltodextrins are absorbed at equal rates
Simple sugars, even in small amounts, if the solution concentration matches
can incite a condition known as “insulin body fluid osmolality (280-303 mOsm).
spike.” This sudden recruitment of As mentioned earlier, simple sugars meet
insulin causes a subsequent dramatic this criterion only when they are mixed
drop in blood sugar, which can take blood in calorically weak 6-8% concentrations;
sugar levels even below the fasting level! digestion slows down or ceases at higher
Hammer Athletes Clockwise L to R: Amy Bowen; Jason Kinley; Joe

Jensen; Owen Gue; Ben Parsons, Jason Keister, Matt Butterfield
concentrations. When athletes make a Gel, HEED, Sustained Energy,
double or triple strength simple sugar- Perpetuem, and Recoverite). They
based drink, trying to increase caloric contain no added simple sugars.
input, they usually develop problems such
as gastric distress, bloating, flatulence, Glycemic index
vomiting, and muscle cramps.
People often ask about the Glycemic
On the other hand, the maltodextrins Index (GI) of various carbohydrates and
(complex carbohydrates) used in how those figures relate to fueling for
Hammer Nutrition fuels match body endurance exercise. Here’s the scoop: GI
fluid osmolality even when mixed in rates the speed at which the body breaks
concentrations as high as 15-20%. This down a carbohydrate into glucose. The
presents a distinct advantage because lower the GI, the slower the process, and
your body is able to digest, and thus therefore the more stable the energy
convert to energy, a greater volume of release. For food eaten at times other than
calories from complex carbohydrates exercise and recovery, GI is an important
than it can from simple sugars. dietary factor, and we recommend eating
foods with a low-to-middle GI.
Simple sugars = Ineffective fuel
However, during and immediately
The bottom line is that simple sugars following exercise, a high-GI
are a very inefficient fuel source. Using carbohydrate—one that elevates blood
them to fuel your body is like trying to sugar levels rapidly—is desirable,
heat your house by burning newspapers as long as you keep caloric intake
in your stove. You get a fast heat, but within approximately 280 cal/hour, as
it burns out quickly, and you have to hormones associated with sympathetic
continually feed the fire. Not good! nervous system activity will inhibit GI
Complex carbohydrates, on the other impact on insulin release. Negative diet/
hand, are similar to putting a nice big health-specific effects associated with
log on the fire in that they burn longer consumption of high GI carbohydrates
and more evenly, with the declination in are not a concern during and
“heat” (energy levels) being much more immediately after exercise; high GI
gradual. The maltodextrins in Hammer carbs actually perform better than low
Nutrition fuels allow you to obtain the GI carbs at these times.
maximum amount of calories you need.
They provide a more consistent and Long-chain, high-GI maltodextrins have
longer lasting energy supply, without a GI value of about 130, compared to
putting you at risk for stomach distress. glucose (100) or sucrose (62). This means
that maltodextrins raise blood insulin
Some manufacturers formulate their more effectively than simple sugars, but
sports drinks with complex carbs, but without the rapid and precipitous drop
almost all of them lade their products that is a common (and deleterious) effect
with cheap, inefficient simple sugars. of simple sugars. Also, as mentioned
Read the label before you buy. If there’s earlier, maltodextrins allow you to
anything that ends in “ose” in the absorb a greater volume of calories than
ingredient list, put it back on the shelf. you can from simple sugars.
We include only complex carbohydrates
in Hammer Nutrition fuels (Hammer Some suggest that since maltodextrin

is many chains of glucose “hooked” hr. When most athletes consume more
together, it takes the body longer to than 280 cal/hr from carbohydrates during
break those chains down for conversion an event, the excess remains undigested
to glucose (which all carb sources in the stomach, or passes unused into the
eventually become in the body). bowel, where, in the unmincing words
However, it needs to be noted that the of Dr. Bill Misner, “they accumulate in
bonds that compose maltodextrin are gastric or intestinal channels in 100-degree
very weak so they are readily broken temperatures and putrefy in time.”
apart. Additionally, the amylose-
amylopectin content of maltodextrin You may be burning up to 800 cal/
is very similar in chemistry to human hr, but your body cannot replace that
stored glycogen, which is the first amount during exercise. Trying to
fuel the body recruits and uses when replenish calories at the same rate as
exercise begins. Therefore, if the body’s depletion only causes problems. Instead
first-used source of fuel is “complex” in of having more energy available, you’ll
nature, it can be safely assumed that have a bloated stomach, and perhaps
the body can break it, and endogenously even nausea and vomiting. You’ve seen
supplied complex carbohydrates, down it happen, but it’s not a necessary aspect
with remarkable ease. of intense competition; more likely it’s
the result of improper caloric intake.
How much to consume
Complex carbohydrates only or a
Now that you know what kind of combination of carbohydrate sources:
carbohydrate to use, the next question
is, “How much?” With some allowances Which is better for the endurance
provided for very large athletes, the human athlete?
body can only return (from the liver to
muscle tissue) about 4.0 - 4.6 carbohydrate Findings from research conducted
calories per minute, or about 240-280 cal/ by the Dutch sport scientist Asker
Jeukendrup has caused quite a stir. In
Lynn Smith cruises across the English Channel in record time

using Hammer fuels as explained in this guide. / Photo: Brad Smith
fact, a few companies now produce sports performance-inhibiting, stomach-related
drinks that contain the carbohydrate maladies.
formulations used in the studies. In
general, Jeukendrup found that a Lowell Greib, MSc ND, explains that
blend of carbohydrates increased gastric emptying is a key limiting step
oxidation rates, indicating higher energy in carbohydrate metabolism: “If your
production. In one study, cyclists who stomach can’t empty the product (no
ingested a 2:1 mixture of maltodextrin matter what it is) you are going to
to fructose oxidized carbohydrate up get nothing from it except a huge gut
to 1.5 grams/minute. Another study ache and possibly lots of vomiting!
used a mixture of glucose, fructose, and Unless there is new research that I am
sucrose and had rates that peaked at unaware of, gastric emptying is directly
1.7 g/min. Both those results are pretty proportional to the osmolality of the
eye opening, considering that complex solution in the stomach. Long chain
carbohydrates typically oxidize at a rate carbohydrate (maltodextrin) contributes
of about 1.0 g/min. less to increasing the osmolality than do
disaccharides (sucrose, lactose, maltose,
However, there’s more to the results etc.).”
than what first meets the eye. Most
of Jeukendrup’s subjects cycled at low Augmenting Greib’s statements, Dr.
intensity, only 50-55% maximum power Bill Misner writes, “Absorption rate and
output, which I think we’d all agree is how fast the liver can ‘kick it out’ are
very much a recovery pace, if that. limiting factors. No matter what you
eat, how much or how little, the body
To be blunt, at a leisurely 50% provides glucose to the bloodstream at
VO2 Max pace, athletes can digest a rate of about 1 gram/minute. Putting
cheeseburgers and pizza with no gastric more calories in than can generate
issues. However, if the heart rate and energy taxes gastric venues, electrolyte
core temperature are raised to only stores, and fluid levels.”
70% VO2 Max, the body must divert
core accumulated heat from central Bottom line is not whether or not
to peripheral. This reduces the blood Jeukendrup’s published studies are
volume available to absorb ingested disputable, but rather if these studies
carbohydrates or whatever the athlete apply to faster paced, longer duration
has consumed. bouts of exercise. We do not believe
this to be the case, which is why we
After two decades of experience, we do not recommend the use of multiple
have found that in the overwhelming carbohydrate sources during exercise.
majority of the athletes we’ve worked Stick with complex carbohydrate fuels,
with—athletes engaged in typical and we guarantee you’ll see better
75-85% efforts and/or in multi-hour results.
endurance events—the combination
of simple sugars and long chain Fatty acids for fuel
carbohydrates, and in amounts higher
than approximately 1.0 – 1.1 grams If we can’t replace all of the calories we
per minute (roughly 4.0 – 4.6 calories expend, then how do we keep going hour
per minute), have not yielded positive after hour? The answer is that we have
results. They did, however, increase an enormous supply of calories in body

fat. The typical athlete can count on a ailments, you will also inhibit the
reserve of up to 100,000 calories in the efficient utilization of fats for fuel. As
form of stored fatty acids—that’s enough, mentioned in “The 10 Biggest Mistakes”
if you could process it all, to fuel a run article, caloric donation from consumed
from Portland, OR to Los Angeles, CA—a fuels must cooperate with your internal
distance of almost 1000 miles! These fat-to-fuel conversion system. Do not
fatty acids are the fuel of choice when attempt to completely replace caloric
exercise goes beyond about two hours, expenditure. Your best strategy is to
providing approx 60-65% of your caloric replenish calories in amounts that
expenditure. In other words, your body support efficient energy production and
has a vast reservoir of calories available do not interfere with the use of fatty
from body fat stores, and it will use those acids for fuel. For what that means in
liberally to satisfy energy requirements real life training and racing, see the
during lengthy workouts and races. chart at the end of this article.
However, for this process to continue Protein for fuel

without compromise or interruption, you
must not consume excess calories. If you When exercise goes beyond 90-120
try to match energy losses with caloric minutes, you need to incorporate some
replacement from your fuel, you will not protein into the fuel mix. After about
only cause a variety of stomach-related 90 minutes, and continuing until you
Montana boys Matt Butterfield and Jason Keister take in the scenery
during a 136 mile loop through Glacier National Park. / Photo: Kelly Pris
stop your activity, about 5-15% of your up. Yes, glutamine does eventually
caloric utilization comes from protein. scavenge ammonia. The key word,
This process, called gluconeogenesis, is however, is “eventually.” When
unavoidable, and if you don’t supply the glutamine metabolizes, it increases
needed protein in your fuel, your body ammonia initially, then scavenges
will literally scavenge it from your own more than originally induced, but it
muscle tissue. This is called catabolism takes approximately three hours or
(muscle breakdown), known informally, so to accomplish this. You’re already
but quite accurately, as “protein producing ammonia during endurance
cannibalization.” It can cause premature exercise, and since ammonia is a
muscle fatigue (due to excess ammonia primary culprit in premature fatigue,
production from the protein breakdown it seems logical that you’d not want to
process) as well as muscle depletion increase ammonia levels even more.
and post-exercise soreness. Protein However, that’s exactly what you’ll
cannibalization also compromises your do when you consume glutamine
immune system, leading to increased supplements or glutamine-enhanced
risk for colds, flu, and other diseases. whey protein during exercise. That’s one
reason why soy protein is preferable for
For exercise and competition that use during prolonged exercise.
extends about two hours or more, your
primary fuel should incorporate protein Soy protein has a couple of other great
in a ratio of about 8:1 (by weight) carbs features, too. First, it is an easily
to protein. Both Sustained Energy and digestible protein. Second, it has an
Perpetuem meet this requirement; they excellent amino acid profile, with a
are your best choices for fueling any substantial proportion of branched
endurance activity. chain amino acids, or BCAAs, which
your body readily converts for energy.
The benefits of soy protein during During exercise, nitrogen is removed
endurance exercise from BCAAs and used in the production
of another amino acid, alanine, high
As noted earlier, it’s good to have a little amounts of which also occur naturally in
protein along with your complex carbs soy protein. The liver converts alanine
to avoid the negative effects of muscle into glucose, which the bloodstream
catabolism, but you must have the right transports to the muscles for energy.
kind of protein. The preferred protein
for use during prolonged exercise is soy, BCAAs and glutamic acid, another amino
primarily because its metabolization acid found in significant quantities in soy
does not readily produce ammonia. Whey protein, also aid in the replenishing of
protein, with its high glutamine content, glutamine within the body, without the
makes an excellent post-workout protein, risk of ammonia production caused by
but is not a good choice before or during orally ingested glutamine.
exercise. You’re already producing
ammonia during exercise, so consuming Soy’s amino acid profile has high
glutamine-enhanced whey protein will amounts of both alanine and histidine,
only exacerbate that problem. which are the amino acid components
of the dipeptide known as carnosine,
There is some confusion regarding a nutrient known for its antioxidant
the glutamine and ammonia build- and acid buffering benefits. Soy protein

also has a high level of aspartic acid, them to your own personal needs. In
which plays an important role in your training log, make sure you include
energy production via the Krebs cycle. fueling data, too. We give you “pretty
Additionally, soy protein has high levels close” numbers to start with, and you
of phenylalanine, which may aid in might end up with them, too, but we
maintaining alertness during extreme don’t offer them as a one-size-fits-all
ultra distance races. remedy. Your needs will vary with a
number of factors besides body weight,
Lastly, soy produces more uric acid such as fitness level, exercise intensity,
than whey protein. This might not weather, altitude, type of sport, and
sound good, but uric acid is actually an innate physiological differences.
antioxidant that helps neutralize the
excessive free radicals produced during When considering your basic caloric
exercise. High uric acid levels, from needs, think complex carbohydrates
soy’s naturally occurring isoflavones, are such as a maltodextrin-based product,
another strong reason for preferring soy and supplemental protein for exercise
protein during endurance exercise. over 90-120 minutes. To give you a
practical application of these numbers,
Suggested amounts to consider we’ve “translated” the data into servings
of Hammer Gel, and scoops of HEED,
If you’ve read this far, you might Sustained Energy, and Perpetuem.
be thinking, “Enough with the No matter what your sport or length
biochemistry lessons! Just tell me how of exercise, these fuels give your body
much to take!” Now we will sum up all exactly what it needs to operate at
of the info into hard numbers. Please maximum efficiency.
remember, however, the most important
point about these figures is to customize
Kathleen Vedock, Rick Velasquez, and Matt Lorenz show how good
you can feel at the end of an IM distance triathlon when you fuel
right. / Photo: Amy Velasquez 1.800.336.1977 / www.hammernutrition.com / 51
Suggested amounts by body weight*
Hammer Gel
Up to 120 lbs (approx 54.5 kg) - up to 2 servings/hr
120-155 lbs (approx 54.5-70 kg) - up to 2.5 servings/hr
155-190 lbs (approx 70-86 kg) - up to 3 servings/hr
190+ lbs (86+ kg) - up to 3.5 servings/hr
NOTES:
Hammer flask holds 5-6 servings
Espresso contains 50 mg caffeine/serving
Tropical contains 25 mg caffeine/serving
HEED
Up to 120 lbs (approx 54.5 kg) - up to 1.5 scoops/hr
120-155 lbs (approx 54.5-70 kg) - up to 2.5 scoops/hr
155-190 lbs (approx 70-86 kg) - up to 2.75 scoops/hr
190+ lbs (86+ kg) - up to 3 scoops/hr
NOTE: Each scoop of HEED contains the equivalent amount of

electrolytes as approximately 2/3 of one Endurolytes capsule. For
many athletes, under normal conditions, one or two scoops of HEED will
completely fulfill electrolyte requirements. When heat stress increases
significantly, you will need to consume additional Endurolytes.
Perpetuem
Up to 120 lbs (approx 54.5 kg) - up to 1 scoop/hr
120-155 lbs (approx 54.5-70 kg) - up to 1.5 scoops/hr
155-190 lbs (approx 70-86 kg) - up to 2 scoops/hr
190+ lbs (86+ kg) - up to 2.5 scoops/hr
Sustained Energy
Up to 120 lbs (approx 54.5 kg) - up to 1.5 scoops/hr
120-155 lbs (approx 54.5-70 kg) - up to 2 scoops/hr
155-190 lbs (approx 70-86 kg) - up to 2.5 scoops/hr
190+ lbs (86+ kg) - up to 3 scoops/hr
*These are estimated doses. Each athlete should determine in training, under a variety of conditions,
their personal optimum.

Recovery -
A crucial component for
athletic success
Fundamental
Using Hammer fuels and protocols can lead

to success – like back to back victories at the
Furnace Creek 508. Nice Job Michael. / Photo:
Chris Kostman, www.the508.com / 53
Recovery
OVERVIEW
1. A workout places physical stress
on your muscles and cardiovascular
5. In general, you want to get
system. Done right, this training
about 10-20 grams of protein and
creates just enough stress to cause
30-60 grams of complex carbs into
an adaptive reaction that results in
your body within the first 30-60
an increased level of fitness.
minutes post-workout or race -
the sooner the better. This is also
2. Training by itself, however, will
an ideal time to consume vitamins,
not yield the results you want.
minerals, and antioxidants.
Remember, when you’re done
training, you’re not done training...
6. In addition, to protect your
not until you’ve given your spent,
general health in light of the stress
depleted body the nutrition it needs
of endurance training, you need
to finish the job that your exercise
specific supplements, such as
or race has started. You need to
glutamine, that effectively bolster
supply your body with all of the
your immune system.
needed nutrients so that it has
the raw materials to build muscle,
7. Whey protein is the fastest
repair stressed tissues, and replace
absorbed of all proteins, with the
depleted energy and other nutrients.
highest levels of “recovery-specific”
amino acids, which makes it the best
3. Effective recovery addresses
choice for recovery purposes.
three general areas: carbohydrates
for energy re-supply, protein for
8. Heavy endurance training
muscle repair and rebuilding, and
greatly increases your oxygen
vitamins & minerals for micronutrient
consumption and metabolism;
replenishment.
therefore you need to incorporate a
comprehensive panel of antioxidants
4. Timing is crucial to get the
into your recovery regimen.
maximum benefit for the above
physiological work. Shortly after
9. Recovery time is re-hydration
you finish your workout, you
time, too. A drink of Hammer Nutrition’s
have a brief period of receptivity
Recoverite will provide the proper
during which your body absorbs
balance of carbohydrate and protein,
and metabolizes nutrients most
along with plenty of fluid to wash down
efficiently.
your recovery supplements.

RECOVERY - A crucial component for athletic success
INTRODUCTION in maintaining, protecting, and

strengthening your immune system and
other vital bodily functions.
As an endurance athlete, I’m sure you
can relate to the following situation:
Training causes physical stress and
You’re just finishing a thunderously
depletion. Recovery is when adaptation
hard workout, and the only thought left
to that stress occurs; it involves
in your mind is, “Am I ever going to sack
improvements not only in muscle
out after this one’s in the shed.” When
performance, but also in glycogen
the workout’s done, that’s just what you
storage. Hard training followed
do. I know I’ve done that myself far too
by timely, adequate nutritional
often.
replenishment increases your glycogen
storage, as if your body is saying,
The couch or recliner (or floor!) might
“If there’s another workout like this
feel great, but rest alone doesn’t
tomorrow, I better be prepared with a
give your body a chance to recover
good supply of available fuel.” If you
quickly and efficiently. You have a
feed your body correctly after a workout,
wide-open “window of opportunity”
you‘ll have that fuel, muscle glycogen,
immediately after a workout, the
the next day.
time when your body’s receptivity for
nutrients is at its peak. This is when
That’s why this article is so important. It
your recovery nutrition will be most
answers questions about how to enhance
readily absorbed, so before you get
your recovery, and it offers guidelines
horizontal, restore yourself with fluid
on what nutrients you need and how
to rehydrate, protein to rebuild, carbs
much of them to use. If you follow these
to restock, and vitamins, minerals, and
guidelines, you’ll give your body the
other micronutrients to perform their
support it requires to meet the demands
myriad physiological duties involved
of your next training session or race.
Brian Butler finishes 4th overall at the Sawmill National Enduro. /

Photo: Brett Butler
RECOVERY do to active exercise if you expect to reap
the benefits of hard training. In other
words, how well you recover today will
Athletes tend to focus on training and
be a huge factor in how well you perform
neglect recovery, specifically the critical
tomorrow. Exercise, done properly,
step of refueling as soon as possible after
creates enough stress on your muscles
each workout. We tend to think that a
and cardiovascular system to instigate a
hard workout deserves a nice reward.
rebuilding and strengthening program,
Do you usually first go for a shower
but without causing big-time damage.
or relaxation after a hard workout?
Your body responds by adapting to the
Are beer and pretzels your favored
stress you placed upon it. Too much
post-workout snack? I want to remind
exercise at once leads to over-training
you that a hard workout has left your
syndrome. If you train within limits,
body in a state of utter depletion and
but fail to supply your body with
physiological vulnerability. However,
adequate fuel and nutrients, you get
it’s also in a state of prime receptivity,
pretty much the same thing: over-use
ready to absorb nutrients. Taking those
symptoms such as weakening, increased
few extra minutes to properly refuel is
susceptibility to infections, and fatigue.
one of the most important things that
you can do to improve your race day
Recovery includes many factors,
results. In fact, properly refueling your
including rest, stretching, muscle
body immediately after your training
stimulation, and sleep, but we will limit
session is as important as anything you
our present discussion to the nutritional
did in the actual workout. When you
aspects. This article will cover the four
give your body what it needs as soon as
essential nutritional areas of recovery:
possible after exercise, it will respond
rehydration, the two macronutrients
wonderfully in the following ways:
(carbohydrates and protein), and
micronutrients (primarily antioxidants).
• Your body will be able to store more
and more of a premium, ready-to-
use fuel known as muscle glycogen.
Rehydration
• You will strengthen, not weaken,
Technically, of course, water has no
your immune system.
nutrient value, but it’s essential for
• You will “kick start” the rebuilding
performance and recovery, and well
of muscle tissue.
worth a couple of paragraphs here. The
normal course of recovery nutrition intake
You can really give yourself a major
will meet most hydration needs, but it
advantage come race day if you’ll take
is possible for an athlete to suffer from
the time to put some quality fuel into
chronic dehydration. In the article on
your body as soon as possible after all of
hydration (“Hydration—What You Need
your workouts.
To Know”) we caution against excess fluid
intake, a more common problem than
If you’re at all serious about performing
dehydration, especially among the mass
better in your racing and staying
of recreational and fitness athletes. Top-
healthier, then take heed to this saying:
level competitors, however, tend to under-
“When you’ve finished training,
hydrate during races.
you’re still not finished with
training!” Here’s what I mean: You
As a rule of thumb, you want to finish
must attend as much to recovery as you

a workout with no more than about replenishment, you can very effectively
2% body weight loss, and certainly no dial in your energy recovery program, so
weight gain. Weight loss in excess of let’s briefly review your energy use and
2% signals performance decline. For restoration cycle.
example, if you go out at 160 lbs (approx
72.5 kg) and return several hours later When you begin a workout or race, the
at 156 lbs (just under 71 kg), you’re primary fuel your body uses for the
probably a bit dehydrated, but that first 60-90 minutes or so is known as
would not be an unusual deficit after muscle glycogen, a glucose polymer that
a hard workout or race. (Obviously, a contains tens of thousands of glucose
steady, reliable scale is important here). units arranged in branched chains.
At a pint per pound (roughly 475 ml per As your stores of muscle glycogen
½ kilogram), four pounds (nearly two become depleted, your body switches
kilograms) lost means you need to drink over to burning fat reserves along with
at least a good half-gallon (64 ounces, carbohydrates and protein consumed
or just under two liters) of fluids in during exercise. You’ve only got so much
the next few hours. That’s fairly easy, of this premium fuel, muscle glycogen,
and much of the fluid intake will come but its importance can’t be overstated. In
in the normal course of nutritional fact, several studies have shown that the
replenishment anyway. pre-exercise muscle glycogen level is the
most important energy determinant for
Carbohydrate replenishment—The exercise performance. Needless to say,
sooner the better! to have a good race or workout, you need
to start with a full load of muscle-stored
Now let’s consider carbohydrate glycogen; athletes who have more of this
replenishment, the most obvious readily available fuel in their bodies have
nutritional issue caused by a definite advantage. The good news is
endurance exercise. When you know that you can substantially increase your
the mechanism of carbohydrate glycogen storage capacity through the
Lincoln Murdoch takes his recovery seriously. / Photo: Courtesy

Lincoln Murdoch
process of training and replenishing. as the maltodextrin we use in Recoverite)
and simple sugars (except fructose)
Here’s how your body does it: Along have a high glycemic index (GI). This
with insulin, which regulates blood allows them to raise blood sugar levels
sugar levels of ingested carbohydrates, and spike insulin rapidly, both desirable
an enzyme known as glycogen synthase functions post-exercise. However, complex
converts carbohydrates from food into carbohydrates allow for a greater volume of
glycogen and stores it in muscle cells. calories to be absorbed compared to simple
This also drives the muscle repair sugars. In other words, when you consume
and rebuilding process. However, to complex carbohydrates instead of simple
maximize the recovery process, you need sugars after exercise, your body is able
to take advantage of glycogen synthase to absorb more calories for conversion to
when it’s most active. Carbohydrate glycogen without the increased potential
replenishment as soon as possible for stomach distress that commonly occurs
after exercise, when the body is most with simple sugar fuels.
receptive to carbohydrate uptake,
maximizes both glycogen synthesis Additionally, most of us already over-
and storage. To paraphrase the late consume simple sugars from our daily
Ed Burke, a well-known nutritional diets. Numerous studies clearly show
scientist, “The sooner you do it, the that sugar consumption in America is
better.” Glycogen synthesis from outrageously high. A report from the
carbohydrate intake takes place most Berkeley Wellness Letter stated that
rapidly the first hour after exercise, each American consumes about 133
remains fairly active perhaps another pounds (60+ kg) of sugar annually…
hour, and then occurs at diminished that’s over 1/3 pound sugar every
levels for up to 4-6 hours longer. day, 365 days a year! Excess sugar
Researchers at the University of Texas consumption is implicated in a number
at Austin demonstrated that glycogen of health problems. If simple sugars
synthesis was highest when subjects don’t offer any specific post-workout
were given carbohydrates immediately benefits, then why use them?
after exercise. Depletion followed
immediately by carbohydrate intake Bottom line: Use only high glycemic
yields the maximum glycogen re-supply. complex carbohydrates (maltodextrins)
to optimally replenish glycogen stores.
Complex carbohydrates versus simple
sugars • A less-fit athlete, or one who has
not been refueling properly after
The one time where your body isn’t going exercise, has very limited muscle
to put up much of a fuss regarding complex glycogen available, perhaps as little
carbohydrates versus simple sugars is as 10-15 minutes worth.
right after a hard, glycogen-depleting
workout. At this time, your body is in • A fit athlete who has been
such dire need of replenishment that it’ll consistently refueling his or
accept just about anything. That said, her body with carbohydrates
complex carbohydrates still offer a distinct immediately after exercise can
advantage over simple sugars, which is build up a glycogen supply that will
why we strongly recommend using them. last for up to 90 minutes of intense
Here’s why: Complex carbohydrates (such exercise. For instance, a well-

trained 160 lb (72.5 kg) marathoner Carbohydrates also boost the production
packing some 2000 calories worth and release of insulin from the pancreas.
of premium fuel can cover 18 miles Insulin is an anabolic (tissue-building)
in 90 minutes at a 5 min/mile pace. hormone that has a profound positive
He’ll need to consume some carbs impact on protein synthesis in muscles,
to finish the race, but he’s in good and it also tends to suppress protein
shape fuel-wise. breakdown. A University of Texas study
found plasma insulin values three to
Which would you rather have when the eight times higher post-workout for
gun goes off, 15 minutes of on-board fuel subjects ingesting carbohydrates versus
or 90 minutes? placebo.
It should now be clear that by taking Bottom line: For replenishing glycogen
in ample amounts of carbohydrates stores and aiding in the rebuilding of
immediately after training and continuing muscle tissue, quick replenishment of
for the next few hours, you can get a head carbohydrates is a must. As soon as
start on refueling your muscles after possible after you finish your workout,
workouts. Additionally, consumption of ideally within the first 30 minutes,
carbohydrates will also tip the scales in consume 30-60 grams of high quality
the direction of protein synthesis instead complex carbohydrates.
of protein catabolism (breakdown). In
other words, ample carbohydrates are Protein—Essential component for
essential in rebuilding muscle cells as recovery
well as restoring muscle glycogen. Studies
suggest that the carbohydrate inflow gives Carbohydrate intake promotes many
the muscle cells the necessary fuel to begin aspects of post-exercise recovery, but it
the rebuilding process. Using the energy can’t do the job alone; you need protein
derived from carbohydrates, the muscles as well. Protein in your post-workout
absorb amino acids from the bloodstream, fuel provides these benefits:
helping initiate protein synthesis.
Proper recovery is the key to better race results. / Photo: Mike Muha
• Raw materials to rebuild attention later, and they rang up even
stressed muscles - Whey protein higher scores. The 154 BV of whey
is the premier protein source of the protein isolate and the 104 BV of whey
three branched chain amino acids concentrate are in comparison with the
(BCAAs - leucine, isoleucine, valine) original BV benchmark, whole eggs.)
used for muscle tissue repair.
• Enhanced glycogen storage - Other standards that evaluate protein
Numerous studies have shown that quality/effect also show whey to be a
the consumption of carbohydrates superb protein source. One of these
plus protein, versus carbohydrates methods, the Protein Efficiency Ratio
alone, is a superior way to maximize (PER), while it admittedly has limited
post-exercise muscle glycogen applications for humans (PER measures
synthesis. the weight gain of experimental growing
• Immune system maintenance rats when being fed the test protein),
- We strongly recommend whey still shows that whey protein ranks the
protein, with its high levels of highest, with a rating of 3.6 (soy protein
amino acids that spur glutathione has a rating of 2.1).
production (see next page).
Another protein measurement is the
Whey is the superior protein source Protein Digestibility Corrected Amino
for recovery Acid Score (PDCAAS). Nutritionists
who disqualify the PER method for
Of all the protein sources available, classifying protein quality (because
whey protein is considered the ideal it only references the amino acid
protein for recovery, primarily due to its requirements for lab rats) often will
high Biological Value (BV) rating. The use the PDCAAS method for evaluating
BV is an accurate indicator of biological human protein requirements. According
activity of protein, a scale used to to this method, which utilizes an amino
determine the percentage of a given acid requirement profile derived from
nutrient that the body utilizes. In other human subjects, an ideal protein is one
words, BV refers to how well and how that meets all of the essential amino
quickly your body can actually use the acid requirements of humans. An ideal
protein that you consume. protein receives a rating of 1.0. Three
protein sources—whey, soy, and egg—all
Of all protein sources, whey has the have a 1.0 PDCAAS ranking.
highest BV, with whey protein isolate
(the purest form of whey protein) having One very important point about whey
an outstanding rating of 154, and whey protein: for a supplement, make sure
protein concentrate having a 104 rating. you use whey protein isolate, not whey
Egg protein also has an outstanding protein concentrate. Whey protein
BV, with whole eggs rating 100 and egg isolate is virtually lactose and fat free;
whites (albumin) rated at 88. With a 49 many lactose-intolerant people can
rating, soy protein ranks far below whey still use whey protein isolate because
protein, making it a less desirable choice it contains only a minuscule amount
for recovery. (When the BV system was of lactose. Also, whey isolate checks in
introduced, eggs had the highest known at a sturdy 90-97+% protein, whereas
BV and thus were given a value of 100. whey concentrate contains only 70-80%
Whey proteins came to researchers’ protein. Simply put, whey protein

isolate is a purer protein, and the best Glutathione is a tripeptide consisting
protein you can put into your body after of the amino acids glutamic acid,
a hard workout. cysteine, and glycine. It is one of the
three endogenous (naturally occurring
Hammer Whey and the whey protein in the body) antioxidants, the other
used in Recoverite is a pure un- two being catalase and superoxide
denatured whey protein isolate of the dismutase. Many researchers rate
highest quality. It is 97.7% pure, and glutathione as the number one
virtually fat-free (0.5 g fat/100g), and antioxidant. Ward Dean, MD, a
carbohydrate-free (0.5 g lactose/100g). leading nutritional scientist, in his
The whey protein isolate in Hammer brilliant article Glutathione: Life-
Whey and Recoverite delivers rich Extending “Master Antioxidant” (www.
immune-enhancing beta-lactoalbumins vrp.com/art/1181.asp?c=1153774033109&k=/
and alpha-lactalbumins. Hammer vrpsearch.asp&m=/includes/vrp.css&p=no&s=0),
Whey has a unique profile of highly addresses the importance of

bioavailable protein with immune glutathione, stating that “Glutathione
factors, potent branched chain is present in nearly all living cells,
amino acids (BCAAs), lactoferrin, and without it they can’t survive…
and immunoglobulins. Independent glutathione has major effects on health
at the molecular, cellular and organ
laboratory tests show the PDCAAS
levels.”
(Protein Digestibility Corrected Amino
Acid Score) for the whey protein isolate
One of the most important steps we
in Hammer Whey and Recoverite is a
can take to improve our recovery is to
whopping 1.14, a score that exceeds
enhance/optimize body levels of this
all of those reported for egg, milk,
important antioxidant, and one of the
caseinates, and soy protein.
best ways to do that is by consuming
whey protein. Whey protein contains
Glutathione: The key to optimal excellent levels of all three of the
immune system support & recovery amino acids that comprise glutathione,
Kiwis Chris Button and Nigel Watson get ready to start their recovery
after a hot day on the bike in Kona. / Photo: Rachel Button
as well as high levels of the sulfur- valine. The term “branched chain” refers to
containing amino acid methionine. the molecular structure of these particular
The two sulfur-containing amino amino acids. Up to 75% of the body’s muscle
acids (cysteine being the other) are tissue is composed of these three amino
particularly important for proper acids, and they are directly involved in the
immune system function and the tissue repair process. BCAAs are present
body’s production of glutathione. In in all protein-containing foods, with whey
addition, the amino acid glutamine protein being the best source.
has also been shown to help raise
glutathione levels (both Hammer Hammer Whey/Recoverite vs. Hammer Soy
Nutrition whey protein products, A comparison (approximate amounts per gram of
Hammer Whey and Recoverite, contain protein) of BCAAs (branched chain amino acids)
high amounts of
glutamine).
Bottom line: AMINO ACID WHEY PROTEIN ISOLATE SOY PROTEIN

Adequate
glutathione in the Leucine 100 mg 59 mg
body will enhance Isoleucine 51 mg 35 mg
your recovery and Valine 36 mg 36 mg
support optimal
health.
Bottom line: Soy protein is certainly an
Hammer Whey/Recoverite vs. Hammer Soy excellent protein source for a variety of
health benefits. However, when it comes
A comparison (approximate amounts per gram
of protein) for glutathione production to enhancing recovery between workouts
– maximizing glycogen synthesis,
supporting
immune system
AMINO ACID WHEY PROTEIN ISOLATE SOY PROTEIN function, and
rebuilding lean
Cysteine 33 mg 9 mg muscle tissue –
Methionine 17 mg 9 mg you simply won’t
Glutamic Acid 103 mg 138 mg find a better
protein source
Glutamine 333 mg 10.5 mg
than whey protein
isolate. After
your workouts,
Branched Chain Amino Acids consume 10-20 grams of protein,
(BCAAs)—Essential for muscle repair preferably whey isolate, along with your
complex carbohydrates.
Of the nearly two-dozen different amino
acids required by humans, nine are For more information about protein, see
classified as essential because they cannot be the article “The Importance of Protein
synthesized by the body and must be derived For Endurance Athletes,” on page 95.
from external food sources. Among these
nine essential amino acids are the branched Recoverite—The perfect carb/protein
chain amino acids leucine, isoleucine, and product
If you’ve read this far, you might be Research supports the concept for
asking yourself, “That’s all fine in utilizing four parts carbohydrate
theory, but how in the world do I get all to one part protein during the
those high quality carbohydrates and [brief] window-of-opportunity
protein into my body after a workout?” in order to exogenously impact
Good question, and we have a good lean muscle mass growth and
answer, because we’ve formulated a glycogen re-storage. Shortly
premier recovery-specific product called after Ivy and Burke and several
Recoverite. Recoverite is the easy way to others specified results with a
take care of serious recovery needs for 4:1 ratio, a patented product was
serious endurance athletes, providing then marketed. Another research
the high quality complex carbohydrates paper using elderly subjects in
and whey protein isolate that you strength exercise (weights) found
need. Additionally, Recoverite supplies conclusively that when these
a generous amount of glutamine, subjects lifted weights three days
a couple of other recovery-specific per week and consumed one part
micronutrients, and a full-spectrum carbohydrate to one part protein,
electrolyte profile. It’s the ideal post- they positively achieved lean
workout fuel. muscle mass growth gains. This
later study skews the conclusion
of the former, calling for the
Why a 3:1 carbohydrate to protein question of what carbohydrate
ratio? to protein ratio best supports
lean muscle mass growth and
As mentioned earlier in the article, glycogen re-storage post-depletion
timely post-workout carbohydrate workout. In other words, research
and protein replenishment helps is inconclusively leaning toward
optimize glycogen synthesis and rebuild the 4:1 ratio, but has not excluded
muscle tissue. While other products the 3:1 or 5:1 ratios, due to not
use a 4:1 ratio of carbohydrates to having studied them as much as
protein, Recoverite supplies those two the patented 4:1 ratio. This leaves
components in a 3:1 ratio, which we me with the opinion that as far as
believe is the ideal ratio for enhanced conclusive research data goes, the
recovery. Dr. Bill Misner explains: jury is still out, waiting for more
Greg Pressler knows that refueling properly after the Badwater

Ultramarathon is crucial to his recovery. / Photo: Chris Kostman
papers to be published on other than the 4:1 higher carb patented
ratio values. formula. Altering the formula in
any direction toward more protein
An endurance exercise session or more carbohydrate should be
lasting more than three hours monitored by fat weight gain and
depletes muscle glycogen and lean muscle mass gain accordingly.
likely cannibalizes around 50-60
grams of lean muscle proteins, and Since we saw the research that
probably around 500-600 grams of showed positive lean muscle mass
glycogen, which should be replaced. growth in older subjects using 1:1
The total dietary replacement ratio carbohydrate to protein recovery
then is at least 10:1 carbohydrates: refueling, our opinion is that the
protein. Since the glycogen synthase lower carbohydrate version [3:1
enzyme released during glycogen ratio] is superior to the higher
depletion has a short half-life carbohydrate version.
effective for 90-120 minutes, but
most effectively available at 30 Protein and ancillary nutrients
minutes post exercise, it behooves
us (according to Colgan, Costill, Regarding protein, Recoverite contains
Noakes, Hawley, Ivy, etc.) to drive only whey protein isolate, which we
replacement proteins on the insulin- discussed earlier. For rebuilding lean
glycogen synthase “train” for muscle tissue and immune system
effective maximal replacement. If support, whey protein isolate has no
you try to replace all of the glycogen peer; it’s simply the purest form of whey
in one or two meals, spaced an protein available. In addition, each
hour apart with all the protein, too serving of Recoverite also supplies a
much carbohydrate in one meal will potent, recovery-boosting three grams of
produce excess adipose fatty acid l-glutamine. The benefits of l-glutamine
storage. Cutting the carbs down to are hard to overstate. It plays a crucial
small doses will produce the insulin role in preserving and rebuilding lean
and provide maximum storage rates tissue as well as supporting the immune
for the protein fraction delivery into system following intense exercise.
the muscle cell for the lean muscle In addition, l-glutamine is vital for
mass rebuilding process. gastrointestinal health.
The 3:1 carbohydrate to protein Recoverite also supplies two other

post-exercise protocol is rational for recovery-enhancing nutrients –
the endurance athlete, especially ChromeMate™ brand chromium
if lean muscle mass recovery is polynicotinate and l-carnosine.
the objective. Adding one more
part carbohydrate raises the The trace mineral chromium helps
carbohydrate component (to 4:1) regulate carbohydrate metabolism.
and may be beneficial for athletes This has profound effects on athletic
who are free from carbohydrate- performance and, especially, recovery.
induced fat weight. Of the two Studies suggest athletes who consume
ratios—3:1 or 4:1—the low-carb chromium polynicotinate (along with
Recoverite appears to be favorable ample carbohydrates) within two
for endurance lean muscle gain hours of completion of exercise will

experience a 300% increase in the rate problems including neurologic (brain),
of glycogen synthesis compared to no vascular (circulatory), and ocular (eye)
supplementation. In addition to the disorders. Carnosine has been shown to
chromium provided in a serving of help prevent glycation.
Recoverite, an additional 200-400 mcg of
ChromeMate™ form of chromium is an Recoverite also contains a full-spectrum
excellent recovery-boosting strategy. electrolyte profile, which helps replenish
depleted essential electrolytes.
L-carnosine, also known simply as
carnosine, is one of the most versatile Bottom line: Recoverite provides
and beneficial nutrients that you can unsurpassed nutritional support to
put in your body. During exercise it’s a ensure that you obtain the maximum
great lactic acid buffer, and afterwards value from your workouts and complete
it continues to offer antioxidant and recovery after each training session and
antiglycation properties. race.
Antiglycation is a process that may Micronutrient replenishment

play a substantial role in preventing
age-related physiological decline. One To enhance recovery, it’s important to
theory of aging focuses on the damage replenish basic vitamins and minerals
done to the cells by free radicals, which depleted during exercise. Additionally, it’s
antioxidants help neutralize. Another extremely important to provide the body
theory points to irreversible damage to with a variety of antioxidants. You may
the body’s proteins caused by a process have noticed that we have not mentioned
called glycation. A simple definition of Recoverite’s vitamin profile. That’s
glycation is the cross-linking of proteins because it contains none. Yes, vitamins
and sugars to form non-functioning are indeed important in recovery, but
structures in the body. Glycation is cited most, if not all, recovery products contain
as an underlying cause of age-related only a limited number of vitamins and/
Ben Greenfield is all smiles during the 2007 IM Kona because

he’s got his fueling program down pat. / Photo: Greg Gallagher
or insignificant amounts of whatever Antioxidants—Your body’s protection
vitamins they do provide. To completely against free radicals
replenish vitamins and minerals lost
during exercise, use a product that Our bodies need antioxidants to protect
provides adequate amounts of the full us from the damaging effects of free
spectrum of necessary vitamins and radicals. Free radicals (of which there
minerals. For satisfying this important are several types) are unstable atoms or
aspect of recovery, Premium Insurance molecules, usually of oxygen, containing
Caps, a potent, complete vitamin/mineral at least one unpaired electron. Left
supplement, is ideal. unchecked, free radicals seek out
and literally steal electrons from
Bottom line: While recovery drinks whole atoms or molecules, creating a
may provide some of the basic vitamins destructive chain reaction. Excess free
and minerals, they’re either lacking in radicals, in the words of one nutritional
certain ones and/or contain only token scientist, “are capable of damaging
amounts. To fulfill your basic vitamin/ virtually any biomolecule, including
mineral requirements more completely, proteins, sugars, fatty acids, and nucleic
don’t rely on what a recovery drink acids.” Dr. Bill Misner writes:
provides; use Premium Insurance Caps.
Oxygen has the capacity to be both
Antioxidant roster of Hammer Nutrition Products:

Recoverite Cysteine*, Methionine*, Glutamic Acid*,
Glutamine*, Carnosine
Premium Insurance Caps Beta Carotene, Vitamin C*, Vitamin E,
Zinc, Selenium*, Manganese
Race Caps Supreme Coenzyme Q10, Idebenone, Vitamin E,
Trimethylglycine
Mito Caps Vitamin C (as ascorbyl palmitate)*,
Vitamin E, Acetyl l-carnitine,
R-alpha Lipoic Acid*, DMAE
(Dimethylaminoethanol), PABA (Para
Amino Benzoic Acid)
Super Antioxidant Enteric Coated Super Oxide Dismutase,
Grape Seed Extract*, L-Glutathione*,
Ginkgo biloba, Gotu kola, Vinpocetine
*Glutathione precursors and/or glutathione boosting nutrients

friend and foe. When energy fuels excess free radical production and
are metabolized in the presence of accumulation, if not properly resolved,
O2, 5% of them create molecules may very well be the endurance
that contain an odd number of athlete’s worst foe. The human body can
electrons. If free radicals are not oxidize and decay, like rusting steel,
neutralized by on-site antioxidant from excess free radical production. Not
body stores immediately, tissue only can this negate everything that
damage occurs to absolutely every you’ve worked so hard to achieve in your
cell membrane touched by these training, but it can also result in severe
imbalanced molecular wrecking consequences to your overall health.
machines. Some theorize soreness
and stiffness result because free Clearly, the necessity of neutralizing
radicals and waste metabolites excess free radicals cannot be
build up during either prolonged overstated, which is why we recommend
or intense exercise. The more supplementation with a variety of
volume oxygen that passes into antioxidants. We’ll go over some
our physiology for energy fuel specifics regarding the above-mentioned
metabolism, the more increased products as well as provide suggested
free radical-fatigue symptoms may dosages in a bit, but these are the
be experienced. salient points to keep in mind:
Those words should sound the alarm • Antioxidants are a group of

bells loud and clear, because as an micronutrients that are desperately
athlete you consume huge amounts needed post-workout.
of oxygen and metabolize far greater • You need a wide spectrum of
amounts of calories than a sedentary antioxidants because prolonged
person does. This means that you’re exercise produces many different
generating free radicals on the order types of free radicals. Each
of 12-20 times more than non-athletes! antioxidant targets different
During periods of peak training and free radicals, so don’t make the
racing stress, free radical production mistake of thinking that any one
increases even more. While the benefits antioxidant, say vitamin E, will
of exercise far outweigh the potential protect you from all of the ravages
negatives caused by free radicals, of free radical production.
Hammer Athletes Clockwise L to R: Frankie McDermond; Lindsey

Pickell; Pat Arnone; Jeff Cuddeback & Scott Gaiser; Steven Schwarz
• Consuming antioxidant-rich foods and protect the immune system. Several
and taking antioxidant supplements capsules also provide a substantial dose
throughout the day – targeting of chromium polynicotinate, which, as
primary intake post-workout – is mentioned earlier, is a vital micronutrient
an ideal way to support enhanced involved in the glycogen re-supply process.
immune system health. After exceptionally difficult and/or lengthy
workouts, an additional 200-mcg capsule of
Putting it all together—Recovery Chromemate should also be considered.
nutrition recommendations
Race Caps Supreme for its three
After extensive training sessions or races, very powerful antioxidants – coenzyme
in addition to Recoverite or Hammer Whey Q10, idebenone, and vitamin E. Not
+ Carbohydrates (suggested doses listed only does it support enhanced energy
on the next page), we recommend the production during exercise (from those
following supplements and suggest the nutrients plus other key substrates), it
following doses. As always, please consider also supports enhanced recovery after
our doses as guidelines only. Each athlete your workouts. Additionally, all three
must design an individualized supplement nutrients play key roles in maintaining
program to meet his or her particular bodily optimal cardiovascular health.
demands and performance goals. Start with
these figures and adjust to your particulars. Mito Caps, arguably the most potent
supplement you can take for recovery
Premium Insurance Caps to help and overall health. The combination of
replenish the body’s stores of essential acetyl l-carnitine (ALC) and r-alpha lipoic
vitamins and minerals, including some acid (r-ALA) has many extraordinary
vital antioxidants. There’s no doubt that benefits; to list them all would fill a
your body will have depleted its stores book. These two powerful nutrients
of vitamins and minerals, and quick provide immune system support, lean
replenishment will enhance recovery muscle tissue preservation via decreased
Eric Smith paddles strong following the recovery principles

discussed in this guide. / Photo: Brian Vestyck
Dosage Suggestions 150 lbs/68 kg: 7 capsules

(same as contents of one
Days with workouts packet) after workout. Take
less than 90 minutes up to 7 additional capsules,
split into two doses, at other
Premium Insurance Caps: 2-4 times of the day with food.
capsules after workout, 1-3 with a
meal at another time during the day. Race Caps Supreme:
• Athletes weighing less than
Race Caps Supreme: 1 capsule 150 lbs/68 kg or any athlete
under the age of 20: 1 capsule
Mito Caps: 2 capsules • Athletes weighing more than
150 lbs/68 kg: 1-2 capsules
Super Antioxidant: 1 capsule
Mito Caps: 2 capsules
Recoverite: 1 serving (2 scoops)
• Alternate Choice: 30 grams Super Antioxidant: 2 capsules
of carbohydrates (fruit, frozen
fruit) + ½ scoop of Hammer Chromemate: 1 capsule
Whey (9 grams protein) mixed
with cold water in a blender Xobaline: 1 tablet dissolved
sublingually (under the tongue)
Days with workouts
90 minutes or longer Recoverite: 1-3 servings (2-6
scoops) as determined by you,
Premium Insurance Caps: based on your weight and intensity/
• Athletes weighing 150 lbs/68 duration of your training session.
kg or under, or any athlete • Alternate Choice: 30-60
under the age of 20: 4 grams of carbohydrates (fruit,
capsules after workout. Take an frozen fruit) + ½ - 1¾ scoops
additional 3 capsules with food Hammer Whey (9 – 31.5
at another time during the day. grams protein) mixed with
• Athletes weighing more than cold water in a blender.
levels of excess cortisol, and optimal provide additional recovery-enhancing
functioning of the mitochondria, your benefits via their effects on increasing
body’s energy producing “furnaces.” The circulation. Lastly, the grape seed
r-ALA component is especially beneficial extract component in Super Antioxidant,
in that it extends the usable life of in addition to providing substantial free
antioxidants such as vitamin C, vitamin radical neutralizing benefits, is believed
E, and glutathione. to aid in strengthening and repairing
connective tissue while also providing
Super Antioxidant, perhaps the anti-inflammation support.
strongest non-vitamin antioxidant
formula available. As mentioned Xobaline for its influence on the
earlier, because athletes exchange resynthesis of RNA, the basis for
several hundred times more oxygen cellular reproduction. Research suggests
than sedentary people do, free that improving RNA “status” within
radical production is a certainty. the body results in gains in lean
Left unchecked, free radicals can muscle mass, increased mitochondrial
damage cell membranes, suppress the resynthesis, and other benefits. When
immune system, and delay recovery. this occurs, the athlete may expect
To protect the body’s cells and to increased energy, improved metabolism,
promote accelerated recovery, sufficient and enhanced recovery after exercise.
antioxidant intake is critical. Super In addition, the folic acid/vitamin B12
Antioxidant perfectly complements combination is vital for healthy red
the antioxidants found in the earlier- blood cell production and cardiovascular
mentioned three products. In addition, health, via the reduction of elevated
several of the nutrients in the product homocysteine levels.
Summary
Always remember that how well you recover today greatly determines how well you’ll
perform tomorrow. The fact is that athletes who attend to the recovery process as much as
they do to active training have a distinct advantage over athletes who disregard or neglect
it. Therefore, if you want to reap the benefits out of all the time and energy you put into
your training, as soon as possible after you finish your workout—ideally within the first 30
minutes—it is crucial for you to replenish your body with:
• 30-60 grams of high quality complex carbohydrates

• 10-20 grams of protein, preferably whey isolate, along with your complex carbohydrates
• Supplementary vitamins, minerals, and a wide variety of antioxidants (recommended
products and suggested amounts listed on page 69)
If you will follow these simple recommendations consistently, you will unquestionably see
noticeable improvements in the quality of your workouts as well as better race results.
Additionally, via the nutritional support you’re providing your body, your overall health will
benefit as well.

The
Pre-Race Meal
Fundamental
Randy Profeta celebrates the completion of the 2007

1.800.336.1977 Photo: www.warriorssociety.org / 71
Vision Quest./ /www.hammernutrition.com
The Pre-Race Meal
OVERVIEW
1. The title is somewhat of misnomer,
because you don’t really need a
full-fledged meal, just a snack to top 4. Pre-exercise hunger is not a
off your liver glycogen. Your muscle sign of depleted glycogen; you
glycogen, the first fuel recruited can begin a workout or race when
when exercise begins, does not hungry. Once you get going, the
deplete overnight. hunger will stop. You do, however,
want a full load of muscle glycogen,
2. You don’t need a big meal. You and that only comes from months
don’t need much protein, if any. of endurance training and proper
You don’t need fiber. You need recovery nutrition. You will not gain
little, if any fat, and you want zero anything (except weight) by carbo-
saturated fat. This isn’t the time loading before a race.
for a fully-balanced, healthy meal.
You primarily want easy to digest 5. A good pre-race snack might
complex carbs. consist of a serving or two of
Hammer Gel, a serving of Sustained
3. Whatever you eat, finish a Energy or Perpetuem, a bagel, a
good three hours before race baked potato, or some combination
time to allow adequate time for of these.
digestion, absorption, and your
blood glucose regulation system
to normalize.

THE PRE-RACE MEAL
INTRODUCTION Eating this soon before prolonged

exercise is actually counterproductive
and will hurt your performance. In the
This is one area of proper fueling and
sometimes confusing world of sports
performance for which I don’t have a
supplementation and fueling, the
catalog of horror stories, because for
pre-race meal generates arguably the
most of my athletic career I did follow
greatest confusion, and many athletes
the guidelines set out below. I wish I
have paid a hefty performance price
could say I did so consciously, but the
for their misinformation. But really,
truth is that I did it out of habit rather
there’s no insider secret to the pre-race
than really knowing why it was the
meal, just some effective strategies and
right thing to do. Most of the athletes
guidelines. You need to know what to
I’ve worked with have been reluctant to
eat, how much, and most importantly,
adopt these plans—until they actually
when. You also need to know a bit about
try them. Then they’re convinced by their
glycogen storage, depletion, and re-
improved performance, and they never
supply, and how to use that knowledge at
go back to the conventional advice.
the practical level. This article supplies
all of the information you need, and I’ve
THE PRE-RACE MEAL also included some suggested meals,
equally appropriate for workouts as well
How many times have you had a bite as competition.
(or more) from an energy bar, taken a
swig (or more) from an energy drink, or The pre-race meal goal
eaten a meal just an hour or two before
taking your position at the starting line Assuming that your race starts in the
of a long distance race? Big mistake!
Hammer athletes compete in the 2007 Texas Dare Adventure

Race. / Photo: Lori Hazlewood
morning, the purpose of your pre-race drank a pre-race meal consisting of
meal is to top off liver glycogen stores, both carbohydrates and a small amount
which your body has expended during of protein had better performances
your night of sleep. Muscle glycogen, than when they consumed only an all-
the first fuel recruited when exercise carbohydrate sports drink. With that
commences, remains intact overnight. in mind, here are three pre-race meal
If you had a proper recovery meal after possibilities that would not only be
your last workout, you’ll have a full highly effective, they are quick and easy
load of muscle glycogen on board, which to prepare as well:
constitutes about 80% of your total
glycogen stores. If you didn’t re-supply • Sustained Energy which contains
with complex carbs and protein after your both complex carbohydrates and soy
last workout, there’s nothing you can protein
do about it now; in fact, you’ll only hurt • Perpetuem, which contains complex
yourself by trying. To repeat: during sleep, carbohydrates, soy protein, and a
your liver-stored glycogen maintains small donation of healthy fats
proper blood glucose level; you expend • A combination of Sustained Energy
nary a calorie of your muscle glycogen. + Hammer Gel or HEED
You might wake up feeling hungry, and
I’ll discuss that issue later, but you’ll have If you do feel the need for solid food,
a full supply of muscle-stored glycogen, choose high starch foods such as
your body’s first used and main energy skinless potatoes, bananas, rice, pasta,
source. Your stomach might be saying, plain bagels, low fat active culture
“I’m hungry,” but your muscles are yogurt, tapioca, and low fiber hot
saying, “Hey, we’re good to go!” cereals. You can find a few pre-race
meal recipes at the end of this article
With only your liver-stored glycogen that use these products.
to top off, you want a light pre-race
nutrition meal. Sports nutrition expert The key - allow three hours or more!
Bill Misner, Ph.D., advises that a
pre-race meal should be “an easily Equally as important as what you eat
digested, high complex carbohydrate is when you eat your pre-race meal.
meal of between 200-400 calories with Authorities such as Dr. Misner, Dr.
a minimum of fiber, simple sugar, and Michael Colgan, and Dr. David Costill
fat.” That’s hardly what most people all agree that the pre-race meal should
would call a meal, but in terms of pre- be eaten 3-4 hours prior to the event.
race fueling, it’s meal enough. According Dr. Misner suggests the athlete “leave
to Dr. Misner, fat slows digestion three hours minimum to digest foods
and has no positive influence on fuels eaten at breakfast. After breakfast,
metabolized during an event. He further drink 10-12 ounces of fluid each hour
states that a high fiber pre-race meal up to 30 minutes prior to the start
may “create the call for an unscheduled (24-30 ounces total fluid intake).” Note:
and undesirable bathroom break in the other acceptable pre-race fluid intake
middle or near the end of the event.” suggestions can be found in the article
“Hydration—What You Need To Know.”
Complex carbohydrates & protein
Three hours allows enough time for
One study found that athletes who your body to fully process the meal.

THE PRE-RACE MEAL
Colgan says it’s the digestion time our performance, which is why we can
necessary to avoid intestinal distress. continue to exercise when our caloric
Costill’s landmark study [Costill DL. intake falls far below our energy
Carbohydrates for exercise. Dietary expenditure. We want to enhance,
demand for optimal performance. Int J not impede, our stored fat utilization
Sports 1988;9:1-18] shows that complex pathways.
carbohydrates taken 3-4 hours prior to
exercise raise blood glucose and improve 3. A high insulin level will induce blood
performance. But it’s Misner’s argument sugar into muscle cells, which increases
that has proved most compelling to me. the rate of carbohydrate metabolism,
hence rapid carbohydrate fuel depletion.
Dr. Misner’s rationale - In simple terms: high insulin means
it’s all in the timing faster muscle glycogen depletion.
If you consume high glycemic You must complete your pre-race fueling
carbohydrates such as simple sugars three or more hours prior to the start
(or even the preferred complex to allow adequate time for insulin and
carbohydrates such as starches and blood glucose to normalize. After three
maltodextrins) within three hours of hours, hormonal balance is restored,
exercise, you can expect the following, and you won’t be at risk for increased
with possible negative effects on glycogen depletion. Eating within three
performance: hours of a race promotes faster release/
depletion of both liver and muscle
1. Rapidly elevated blood sugar causes glycogen and inhibits fat utilization.
excess insulin release, leading to The combination of accelerated glycogen
hypoglycemia, an abnormally low level depletion and disruption of your
of glucose in the blood. primary long-distance fuel availability
can devastate your performance.
2. High insulin levels inhibit lipid
mobilization during aerobic exercise, But I’m hungry!
which means reduced fats-to-fuels
conversion. Our ability to utilize stored Recall that I mentioned earlier that
fatty acids as energy largely determines muscle glycogen, the main fuel recruited
Hammer Athletes Clockwise L to R: Chris Foster; Jason

Goyanko; Doug Augustine; Ashely Keith; Dayna Deuter
for the first 60-90 minutes of exercise, or two servings of Hammer Gel or a
remains unaffected by a nightlong fast. generous drink from a premixed bottle
When you awaken in the morning, you of Sustained Energy or Perpetuem. This
haven’t lost your primary fuel supply, strategy is especially appropriate for
and can’t add to it by eating within triathletes who will hit the water first
an hour or two of exercise. That’s and not have a chance to eat right away.
absolutely correct, and believe it or not, Small amounts of nutrient-dense fuels,
being hungry before an event won’t such as those named above, go a long
inhibit performance. way to stanching hunger pangs.
However, hard-training athletes often Sleep or eat?

do wake up very hungry and feel they
need to eat something before their Should you get up during the wee
workout or race. This is especially morning hours just to get in a meal
true for half and full iron-distance three hours before your race or
triathletes, who start very early in the workout? My answer is NO—rest
morning in the water, swimming for up will help you more. Much restorative
to an hour or more where consuming physiology occurs during sleep, so
food is not possible. don’t sacrifice sleep just to eat. If
you’re a fit athlete, one who has been
What to do? Try either of the following replenishing carbohydrates immediately
suggestions to help with this problem: after each exercise session, you
have approximately 60-90 minutes
1. Just start anyway, realizing that of muscle glycogen, your premium
hunger is not a performance inhibitor, fuel, available. As long as you begin
and begin fueling shortly after you start, fueling shortly after the race begins,
when you get into a comfortable rhythm. perhaps 10-20 minutes after the start,
The hunger sensation will diminish your performance will not be affected
almost as soon as you begin to exercise, negatively. If you start fueling shortly
and you’ll actually be benefiting, not after your race begins, it’s actually
hurting, your performance by following OK to start your race a little on the
this procedure. You can safely use hungry side. Topping off liver glycogen
Sustained Energy, Perpetuem, HEED stores is always a good idea, but not
or Hammer Gel, or any combination at the expense of sacrificing sleep, and
thereof, as soon as you want after certainly not at the expense of depleting
exercise commences. For details muscle glycogen stores too quickly (by
regarding appropriate amounts, please eating too soon before exercise).
refer to the article “Proper Caloric
Intake During Endurance Exercise.” Are there any exceptions to the
2. If you feel that you absolutely must
three-hour rule?
eat, consume 100-200 calories about
When you’re competing in races in the
five minutes before start time. By the
90-minute range or shorter (personally,
time these calories are digested and
I prefer an hour limit), fasting three
blood sugar levels are elevated, you’ll
hours prior to the start of the race is
be well into your race, and glycogen
not necessary. Consuming some easily
depletion will not be negatively affected.
digested fuel an hour or two prior to
In this regard, good choices are one
the start will not negatively affect

THE PRE-RACE MEAL
performance, and may actually enhance During shorter distance races, however,
it. Here’s why: accelerated rates of glycogen depletion/
utilization are not problematic. You
As we’ve discussed earlier, when you don’t need the calories for energy, but
consume calories sooner than three the presence of carbohydrates will
hours prior to the start of a race, you elevate glycogen utilization. In a short
accelerate the rate at which your body race, that’s what you want.
burns its finite amounts of muscle
glycogen. In events lasting longer than Dr. Misner explains that prior to
60-90 minutes, refraining from calorie shorter-duration races, “… consuming
consumption for the three-hour period a few easily digested carbohydrates
prior to the start is crucial because [such as a serving or two of HEED or
you want to preserve your glycogen Hammer Gel] will advance performance,
stores, not accelerate their depletion. because carbohydrates consumed prior
Remember that muscle glycogen is the to exercise make the body super-expend
first fuel that the body will use when its glycogen stores like a flood gate
exercise commences, and your body only wide open.” In other words, if you eat
has a limited supply of this premium something 1-2 hours prior to the start
fuel. If your workout or race goes beyond of a short-duration race, thus causing
the 60-90 minute mark, you don’t want the insulin “flood gates” to open, yes,
to do anything that will accelerate you will be depleting your glycogen
muscle glycogen utilization. However, stores at maximum rates. However, at
when you consume calories within three this distance it’s a beneficial effect, as
hours of a race, that’s exactly what will glycogen depletion is not an issue when
happen; you’ll increase the rate at which the race is over within, at most 90,
your glycogen is burned. minutes.
Paul Moir rounds the corner at Daisy Hills in Brisbane, Australia. /

Photo: Brett Moir
This advice assumes that you have been (60-90+ minutes). For shorter events,
effectively refueling your body after each consuming a small amount of fuel
workout, as this is the primary way to an hour to two prior to the start may
increase muscle glycogen (see the article enhance performance.
“Recovery—A Crucial Component of
Athletic Success” for details).
Bottom line: Fast three hours prior

to the start of a longer-duration event
Summary & pre-race meal suggestions

You work so hard throughout your training, making sure you tune your diet, supplement program,
training, and recovery to exactly fit your personal needs. Following these steps regarding your
pre-race meal will put the final touches on all of your hard work, giving you the best advantage for
your important race.
Eat a pre-race meal of 200-400 calories at least three hours before exercise.
Focus on complex carbs, starches, and a little protein for your pre-race meal.
Avoid high fiber, simple sugars, and high fat in your pre-race meal.
If you must, consume a small amount of your supplemental fuel (Hammer Gel, etc.) about five
minutes before exercise.
Make sure that you re-supply your muscle glycogen by eating a good recovery meal after your
workouts.
Any of these pre-race meal suggestions will keep you in the preferred 200-400 calorie range:
• Three scoops of Sustained Energy
• Two scoops of Sustained Energy flavored with one serving of Hammer Gel or one scoop of HEED
• Two to three servings of Hammer Gel or two to three scoops of HEED fortified with one scoop
of Sustained Energy
• Two to two and a half scoops of Perpetuem
• One white flour bagel and a half cup of active yogurt
• A banana and a cup of active yogurt
• Cream of Wheat or Rice, sweetened with a serving of Hammer Gel
• One soy protein-enhanced pancake, sweetened with a serving of Hammer Gel
• Half of a skinless baked potato topped with a half cup of plain active yogurt
For more detailed and scientifically referenced information regarding this topic, please read Dr.
Misner’s article “The Science Behind The Hammer Nutrition Pre-Race Meal Protocol,” found in the
KNOWLEDGE section on the Hammer Nutrition website - www.hammernutrition.com.

The 10 Biggest
Mistakes
Endurance
Athletes Make
Fundamental
Suzy Degazon makes no mistakes in

completing her 10th Ultraman, relying
solely on Hammer Fuels. / Photo: Eve
1.800.336.1977 /Kuhlmann
www.hammernutrition.com / 79
The 10 Biggest Mistakes
OVERVIEW
1. If you take all of the years of
personal experience we’ve gained,
the hundreds of research papers experts in the field. Our fueling
we’ve consulted, and the tens of philosophy often goes against the
thousands of endurance athletes grain, but not against physiology
we’ve coached, and then ignore or successful results.
every bit of that accumulated
wisdom, you’ll get the drift of this 4. The 10 biggest mistakes are:
article. Excess Hydration, Simple Sugar
Consumption, Improper Amounts
2. The mistakes that plague Of Calories, Inconsistent Electrolyte
endurance athletes are all Supplementation, No Protein During
easily correctable with proper Prolonged Exercise, Too Much
information and a little diligence in Solid Food During Exercise, Using
preparing your fueling strategy. Something New In A Race Without
Trying It In Training, Sticking With
3. Many, if not all, of these mistakes Your Game Plan When It’s Not
come from conventionally accepted Working, Inadequate Post-Workout
practices and advice given by alleged Nutrition, Improper Pre-Race Fueling.

THE 10 BIGGEST MISTAKES ENDURANCE ATHLETES MAKE
INTRODUCTION with the marvelous machine that is the

human body. In our efforts to help our
body, we often overcompensate, and don’t
There are obviously more than ten
realize until it’s too late that we’ve done
mistakes that an athlete can make, but
more harm than good. Our body is our
those listed in this article represent the
primary reservoir of all nutrients; ignore
most common performance-ruining gaffes
that concept and you will absolutely
(I know I sure have made them!). Some
suffer the consequences.
of these may seem basic and obvious, but
you’d be amazed at how many athletes
As you read through each of these
keep making the same ones over and over,
mistakes, at least some of them will
and then wonder why their performance
sound painfully familiar. However,
isn’t as good as it could be.
we just don’t tell you what you’re doing
wrong; each of the ten sections also
Most of these “Bottom Ten” violate
provides the appropriate corrective
the most fundamental law of fueling
action. Follow this advice and you’ll
physiology: we must consume each
quickly see significant improvement in
component of fueling in cooperation
your overall performance.
Suzuki factory rider Austin Politelli pins it while avoiding the usual
mistakes so many athletes make when it comes to nutrition. /
Photo: Courtesy Austin Politelli 1.800.336.1977 / www.hammernutrition.com / 81
Mistake #1: Excess Hydration
Optimal nutritional support for Unfortunately, endurance athletes too
endurance athletics means consuming often adopt the “if a little is good, a lot
the right amount of the right is better” approach. This can lead to
nutrients at the right time. You can significant problems when you’re trying
neither overload nor undersupply to meet your hydration requirements.
your body without compromising All it takes is one poor performance or
athletic performance and incurring DNF due to cramping and you start
detrimental results. The principle of thinking, “Hmm, maybe I didn’t drink
avoiding both too much and too little enough.” Next thing you know, you’re
especially applies to hydration, where drinking so much water and fluids that
serious consequences occur from either your thirst is quenched but your belly
mistake. If you don’t drink enough, is sloshing and you’re still cramping.
you’ll suffer from unpleasant and Remember, both undersupply and
performance-ruining dehydration. oversupply of fluid intake will get you
Drink too much, however, and you’ll in trouble.
not only end up with impaired athletic
performance, you may even be flirting How much should one drink? One
with potentially life-threatening water expert, Dr. Ian Rogers, suggests that
intoxication. between 500-750 milliliters/hr (about
17-25 fluid ounces/hr) will fulfill
One of the most respected researchers the majority of athletes’ hydration
on hydration, Dr. Tim Noakes, studied requirements under most conditions.
the effects of thousands of endurance I believe all athletes would benefit
athletes and noted that the front- from what Dr. Rogers says: “Like most
runners typically tend to dehydrate, things in life, balance is the key and
while overhydration occurs most the balance is likely to be at a fluid
often among middle to back-of-the- intake not much above 500 milliliters
pack athletes. Both conditions lead to (about 17 ounces) per hour in most
hyponatremia (low blood sodium), but situations, unless predicted losses
through different processes. Excess are very substantial.” [“Fluid and
water consumption causes what is Electrolyte Balance and Endurance
known as “dilutional hyponatremia,” Exercise: What can we learn from
or an overly diluted level of sodium recent research?” by Ian Rogers http://
and electrolytes in the blood. This www.wms.org/education/Hyponatremia.
is as bad as under-hydrating in htm]
regards to increased potential for
muscular cramping, but has the Recommendation
added disadvantages of stomach
discomfort, bloating, and extra urine We at Hammer Nutrition have found
output. And, as mentioned earlier, that most athletes do very well under
in some unfortunate circumstances, most conditions with a fluid intake
excess hydration can lead to severe of 20-25 ounces (approx 590-750
physiological circumstances, including milliliters) per hour. Sometimes you
death. may not need that much fluid—16-18
ounces (approx 437-532 ml) per hour

may be quite acceptable—sometimes for example) proceed cautiously and
you might need somewhat more, remember to increase electrolyte intake
perhaps up to 28 ounces (approx 830 as well to match your increased fluid
ml) hourly. Our position, however, is intake. You can easily accomplish
that the risk of dilutional hyponatremia this by consuming a few additional
increases substantially when an Endurolytes capsules.
athlete repeatedly consumes more than
28-30 fluid ounces (approx 830-870
ml) per hour. If more fluid intake is
necessary (under very hot conditions,
Pro triathlete Matthew Seymour limits his fluid intake to one

bottle per hour. / Photo: Joe Aspatore
Mistake #2: Simple Sugar
Consumption
We believe that fructose, sucrose, with more water and electrolytes,
glucose, and other simple sugars your body will recruit these from other
(mono- and disaccharides) are poor areas that critically need them and
carbohydrate sources for fueling your divert them to the digestive system
body during exercise. Also, for optimal to deal with the concentrated simple
general health you should restrict your sugar mix. This can result in a variety
intake of these simple sugars (see the of stomach-related distresses, not to
article “113 Ways Sugar Can Ruin Your mention increased cramping potential.
Health” in the “Knowledge” section at
www.hammernutrition.com). Bottom line is that simple sugar-
based drinks or gels have to be mixed
For endurance athletes, the primary and consumed at very dilute and
problem with fuels containing simple calorically weak concentrations in
sugars is that they must be mixed order to be digested with any efficiency.
in weak 6-8% solutions in order to A simple sugar-based product used
match body fluid osmolality and at a properly mixed concentration
thus be digested with any efficiency. cannot provide adequate calories to
Unfortunately, solutions mixed and sustain energy production. Any way
consumed at this concentration only you look at it, fuels containing simple
provide about 100 calories per hour, sugars are inefficient and therefore
inadequate for maintaining energy not recommended during prolonged
production on an hourly basis. Using exercise.
a 6-8% solution to obtain adequate
calories means your fluid intake Complex carbohydrates
becomes so high that it causes (polysaccharides) are the best choice
discomfort and bloating, and you may for endurance athletes, as they allow
possibly overhydrate to the point of your digestive system to rapidly and
fluid intoxication. efficiently process a greater volume
of calories, providing steady energy.
You can’t make a “double or triple Unlike simple sugars, which match
strength” mixture from a simple sugar- body fluid osmolality at 6-8% solutions,
based carbohydrate fuel in the hopes of complex carbohydrates match body
obtaining adequate calories because the fluid osmolality at substantially more
concentration of that mixture, now far concentrated 15-20% solutions. Even
beyond the 6-8% mark, will remain in at this seemingly high concentration,
your stomach until sufficiently diluted, complex carbohydrates (such as
which may cause substantial stomach maltodextrins and glucose polymers)
distress. You can drink more fluids in will empty the stomach at the same
the hopes of “self diluting” the overly efficient rate as normal body fluids
concentrated mixture, but remember and provide up to three times more
that you’ll increase the risk of over- energy than simple sugar mixtures,
hydration. However, if you don’t dilute which means you can fulfill your caloric

requirements without running the risk (maltodextrins or glucose polymers)
of over-hydration or other stomach only, with no added simple sugar as
related maladies. their carbohydrate source. Hammer
Gel and HEED are ideal for workouts
Recommendation and races of up to two hours. For longer
workouts and races, select Perpetuem
To get the proper amount of easily or Sustained Energy as your primary
digested calories, rely on fuels fuel choice.
that use complex carbohydrates
Kris Lunning refuels with Hammer Gel. / Photo: Kelly Glasscock
Mistake #3: Improper Amounts Of
Calories
Too many endurance athletes fuel their you from maintaining that desired hourly
bodies under the premise, “If I burn average. DO NOT try to “make up lost
500-800 calories an hour, I must consume ground” by consuming additional calories;
that much or I’ll bonk.” However, it’s not only unnecessary, it may very well
repeating what Dr. Bill Misner stated cause a lot of stomach distress, which will
earlier in The Guide, “To suggest that hurt your performance. Remember, during
fluids, sodium, and fuels-induced glycogen periods where fuel consumption may be
replenishment can happen at the same less than your original hourly plan, body
rate as it is spent during exercise is fat stores will effectively fill in the gap, thus
simply not true. Endurance exercise eliminating the need to overcompensate
beyond 1-2 hours is a deficit spending with calories.
entity, with proportionate return or
replenishment always in arrears. The Recommendation
endurance exercise outcome is to postpone
fatigue, not to replace all the fuel, fluids, Intake of 240-280 calories per hour, on
and electrolytes lost during the event. It average, is sufficient for most endurance
can’t be done, though many of us have athletes. Lighter weight athletes
tried.” In other words, your body can’t (<120-125 pounds/approx 54.5-57 kg) may
replenish calories as fast at it expends need less, while heavier athletes (>190
them (ditto for fluids and electrolytes). pounds/approx 86 kg) may need upwards
Athletes who try to replace “calories up 300/hour, perhaps slightly more.
out” with an equal amount of “calories Experiment in training to determine
in” usually suffer digestive maladies, your specific requirements, using 240-280
with the inevitable poorer-than-expected calories/hour as a base to work from. If
outcome, and possibly the dreaded DNF you fall behind on your average calorie
(“Did Not Finish”). Body fat and glycogen intake, do not consume excess calories to
stores easily fill the gap between energy bring your average back up.
output and fuel intake, so it’s
detrimental overkill to attempt
calorie-for-calorie replacement.
Keep this in mind if you’re

doing ultra-endurance events,
especially if you’ve had to “alter
the game plan” and are unable
to stick to your planned hourly
caloric intake. For example,
let’s say you’ve been consuming
an average of 280 calories an
hour, but the heat or other
circumstances (such as climbing
a very long hill) prevented
Many competitors in the Race Across America rely on
Hammer products to get them from San Diego to Atlantic City.
Mistake #4: Inconsistent Electrolyte

Supplementation
Consuming sufficient calories and fluids tablets alone cannot sufficiently satisfy
during workouts and races is an obvious electrolyte requirements, and excess salt
necessity. Consistent electrolyte supply will cause more problems than it resolves.
is equally important. Just as your car’s
engine requires sufficient oil to keep Remember also that electrolyte
its many parts running smoothly, your replenishment is important even
body requires electrolytic minerals to when it’s not hot outside. Sure, you
maintain smooth performance of vital may not need as much as you would
functions such as muscle contraction. in hotter weather, but your body still
Athletes who neglect this important requires consistent replenishment of
component of fueling will impair their these minerals to maintain the optimal
performance, and may incur painful and performance of many important bodily
debilitating cramping and spasms, a functions. You don’t wait until you
sure way to ruin a workout or race. dehydrate before you drink fluids, or until
you bonk before you put some calories
However, this doesn’t mean that athletes back in your body, do you? Of course not.
should indiscriminately ingest copious You fulfill those fueling requirements
amounts of one or more electrolytes; before the consequences of inadequate
sodium chloride (salt) is usually the most replenishment strike. The same principle
misused. Supplementing with only one applies to electrolyte replenishment.
electrolyte or consuming too much of one Going back to the engine/oil analogy, you
or more electrolytic minerals overrides don’t wait until the engine seizes before
the complex and precise mechanisms refilling the oil reservoir. The same is true
that regulate proper electrolyte balance. for electrolytes, the body’s “motor oil,”
The solution is to provide the body with in that you don’t want to wait until you
a balanced blend of these important start cramping before you replenish these
minerals and in a dose that cooperates important minerals.
with and enhances body mechanisms. Salt
Recommendation
Endurolytes, in either
capsule or powder
form, is an inexpensive,
easy to dose, and
easy to consume
way to get your
necessary electrolytes.
Use Endurolytes
consistently during
workouts and races
to fulfill this crucial
fueling need.
Hammer Athletes Clockwise L to R: Allen Larsen; Texas Water
Safari; Bob Chambers; Joe Arnone
Mistake #5: No Protein During
Prolonged Exercise
When exercise extends beyond about two beta-alanyl l-histidine dipeptide known
hours, your body begins to utilize some as carnosine, which has antioxidant/
protein to fulfill its energy requirements acid buffering benefits. Finally, soy
as you begin to derive glucose from protein has higher levels of aspartic acid,
amino acids. This metabolic process which plays an important role in energy
helps to satisfy anywhere from 5-15% of production via the Krebs cycle.
your energy needs. If you fail to include
protein in your fuel, your body has only Dr. Bill Misner writes, “Soy’s remarkable
one other choice: your own muscle! donation to endurance performance is
Called “lean muscle tissue catabolism” deserving of our review. Soy has been
or “muscle cannibalization,” this process observed to produce a higher degree of
devastates performance through muscle uric acid content than whey proteins.
deterioration and increased fatigue- Uric acid is reduced by excessive free
causing ammonia accumulation, and also radicals produced during exercise. When
negatively affects the immune system uric acid levels are higher, that is an
and recovery. The longer your workout indication of less free radical release due
or race, the greater these problems are to antioxidant influence of the isoflavones
compounded. So while carbohydrates found exclusively in soy. This is one
are still the primary component of your reason why soy may be the preferred
fuel, it should include a small amount of dietary protein application during
protein when training sessions or races endurance exercise.”
last longer than two to three hours.
Recommendation
Soy protein’s amino acid profile is ideal
for use during exercise, which is why Using Perpetuem or Sustained Energy
Hammer Nutrition’s Perpetuem and as your primary fuel during workouts
Sustained Energy contain soy as the and races longer than two to three hours
protein source. For instance, compared will satisfy energy requirements from a
to whey protein (which is ideal for precise ratio of complex carbohydrates
recovery), soy protein has higher levels and soy protein, the latter of which
of phenylalanine, which may aid in helps protect against excess muscle
maintaining alertness during ultra- breakdown. You stay healthier, reduce
distance races. Soy protein has higher soreness, and decrease recovery time.
amounts of histidine, which is part of the
Hammer Athletes L to R: Devin Bodony-Johnson; Deanna Frank; Ben Parsons

Mistake #6: Too Much Solid Food

During Exercise
In the 1985 Race Across America (RAAM), these two recommendations:
Jonathan Boyer rode to victory using a
liquid diet as his primary fuel source. • Choose foods that have little or no
Since then, it has become the norm for refined sugar or saturated fats. Don’t
endurance and ultra-endurance athletes. think, “I’m a calorie burning machine
Liquid nutrition is the easiest, most so I can eat anything I want…
convenient, and most easily digested way calories are calories.” Remember,
to get a calorie and nutrient-dense fuel. what you put in your body greatly
Solid food, for the most part, cannot match determines what you get out of it.
the precision or nutrient density of the best The well-known phrase “Garbage in,
liquid fuels. In addition, too much solid garbage out,” fully applies here.
food consumption will divert blood from • Use solid food sparingly, and only as
working muscles for the digestive process. an exception or diversion. Maintain
This, along with the amount of digestive your primary intake through liquid/
enzymes, fluids, and time required in gel sources.
breaking down the constituents of solid
food, can cause bloating, nausea, and/ In summary, exercise diminishes digestive
or lethargy. Lastly, some of the calories system function, so regular solid food
ingested from solid foods are used up intake should be limited in your fueling
simply to break down and digest them; in strategy. Solid foods increase the likelihood
essence, these calories are wasted. of lethargy and performance-inhibiting
stomach discomforts such as bloating,
Occasional solid food intake provides stomach cramps, nausea, and vomiting.
a welcome diversion during ultra-
endurance efforts, but we don’t Recommendation
recommend it as your primary fuel
source. In fact, our position is that NO Use Hammer Gel, HEED, Sustained
solid food is necessary (even food as Energy, and/or Perpetuem as your
healthy as the Hammer Bar) during primary fuel source during exercise.
workouts or races in the 12-hour-or- These provide precise amounts of
under range. If, however, you choose to specific nutrients and are designed
consume solid food during your workouts for easy digestion, rapid nutrient
or races, even during ultra distance utilization, and less chance of stomach
events, we suggest that you take heed to distress. Also, the numerous flavors and
mixing options give
you plenty of variety.
If you do decide to
consume solid food,
use it sparingly and
select high quality
foods, such as the
Hammer Bar.
Hammer Athletes L to R: Reto Waeffler; Scott Mulleary; Kay Uibel
Mistake #7: Using Something New In
A Race Without Testing It In Training
The title is pretty self-explanatory; well alone or in combination), you have
it’s one of THE cardinal rules for all all the flexibility you need to ensure
athletes, yet you’d be amazed at how that you can tailor a fueling program
many break it. Are you guilty as well? for any length of race, regardless of
Unless you’re absolutely desperate and conditions. You’ll never have to guess or
willing to accept the consequences, do grab something off the aid station table
not try anything new in competition, be in hopes of trying to keep going another
it equipment, fuel, or tactics. These all hour. Use Hammer fuels, try all sorts
must be tested and refined in training. of combinations in training, and keep
a log of what works best for you. If you
Recommendation expand your training log to include fuel
intake also, you’ll have the data you
Because all of the Hammer Nutrition need to prepare a fueling protocol for
fuels are complementary (they all work your next event.
Athletes attending Hammer Camps in Tucson learn how to put it all

together for successful training and racing. / Photo: Brian Frank
Mistake #8: Sticking With Your

Game Plan When It’s Not Working
Endurance athletes tend to be strong- intervals of fuel consumption. During
willed and uncompromising. Most strive the heat, fueling is still important, but
to have a “game plan” in place for their the focus shifts towards maintaining
training program, which is, of course, hydration and proper electrolyte levels.
an excellent idea. Smart athletes also Resume regular caloric intake when you
have a game plan for their supplements start feeling better and your stomach has
and fueling. Having this nutritional had some time to assimilate the fuel that
game plan that you’ve honed during it already has.
training is a big step toward success
on race day, but don’t slavishly adhere In a similar, but non-fueling vein,
to it during the race if it’s not working. another time when it’s not a wise idea
What does fine in terms of fueling—your to stick to your training plan is after
hourly intake of fluids, calories, and you’ve had a poorer-than-expected
electrolytes—during training at a slower race. Many athletes think that the cure
pace and lower overall energy output, for a poor race is to train harder and
might fail during competition. Athletes longer. Instead of recuperating, many
who stubbornly maintain the same fuel athletes will train themselves into
intake hour after hour, even when it’s the ground, oftentimes ending up not
clearly not working, end up with poorer fitter, but over-trained, with a poorly
results, if they finish at all. functioning immune system. A better
tactic is to recuperate completely after
Yes, it’s important to maintain consistent your race, evaluating what went right
caloric intake during a workout or and what went wrong during the race,
race, but if the weather gets hot, the and adapting your training accordingly;
body’s ability to process fuel becomes training harder and longer isn’t
compromised. It’s important to recognize necessarily your best option. Remember
this and to listen to your body. Continuing that recovery is as important a part of
to force down “X” amount of calories an your training and the achievement of
hour (the original “game plan”), especially your athletic goals as the actual training
under extreme conditions when your body session. Make sure that you take your
cannot properly assimilate them, puts a recovery as seriously as your training.
burden on your stomach and can cause
any number of stomach-related maladies, Recommendation
which will certainly hinder or ruin
performance. During the heat, it becomes It’s a good practice to have a game plan
more important to stay hydrated and that includes a fueling protocol that you
maintain adequate electrolyte levels, so be have refined during training, but you
willing to cut back on calorie consumption. need to be flexible. Evaluate and adjust
Body fat stores, which satisfy up to two- accordingly as race pace and weather
thirds of energy requirements during dictate. Have a game plan, but write it
exercise, will accommodate energy needs in pencil, not in ink.
during occasional breaks from regular
Mistake #9: Inadequate
Post-Workout Nutrition
Performance improvement depends on with a full spectrum vitamin/mineral
a program of exercise that stimulates supplement, along with any additional
muscular and cardiovascular adaptation antioxidants, boosts and maintains the
followed by a recovery period in which immune system and reduces recovery
the body rebuilds itself slightly more time.
fit than before. Thus, the real gain of
exercise occurs during recovery, but The bottom line is that post-workout
only in the presence of adequate rest nutrition is an important component of
and nutritional support. Athletes who your training, and properly done, allows
fail to replenish carbohydrates and you to obtain maximum benefit from your
protein shortly after workouts will never training. For more detailed information
obtain full value from their efforts. on this extremely important topic, please
So even though all you may want to refer to the article, “Recovery—A Crucial
do after a hard workout or race is get Component For Athletic Success” found
horizontal and not move for several on page 53 in this booklet.
hours, you must first take care of what
might be the most important part of Recommendation
your workout: the replenishment of
carbohydrates and protein. Depending on a number of factors (such
as body size and length/intensity of
Carbohydrate replenishment as soon the workout), consume 30-60 grams of
as possible upon completion of the complex carbohydrates and 10-20 grams
workout (ideally within the first 30 of protein (a 3:1 ratio of carbohydrates to
minutes) takes advantage of high protein) immediately after workouts. This
glycogen synthase activity, imperative is easily accomplished with Recoverite,
to maximizing muscle glycogen, the the all-in-one, complex carbohydrate/
first fuel the body uses when exercise glutamine-fortified whey protein isolate
commences. Protein supplies the amino recovery drink. You can also prepare
acids necessary to (a) maximize glycogen a variety of different flavored, easily
storage potential, (b) rebuild and repair made, and rapidly assimilated post-
muscle tissue, and (c) support optimal workout drinks using Hammer Gel or
immune system function. HEED for your carbohydrate source and
Hammer Whey for protein. Or try this
This is also an ideal time to provide the delicious/nutritious combination: 2-3
body with cellular protection support scoops of Sustained Energy plus 1-1½
in the form of antioxidants. Because scoops of Hammer Whey in orange juice.
athletes use several times more oxygen Supplements to consider for providing
than sedentary people, they are more antioxidants and supporting enhanced
prone to oxidative damage, which recovery are the Hammer Nutrition
not only impairs recovery but is also products Premium Insurance Caps,
considered a main cause of degenerative Race Caps Supreme, Mito Caps, Super
diseases. Consistent supplementation Antioxidant, and Xobaline.

Hammer Athletes Clockwise L to R: Team Waste Management;

Eddie Whittemore; Bill Nicolai; Lawrence Crane; Team Phoenix
St. Anthony’s Triathlon / Photo: Courtesy Frankie McDermond
Mistake #10: Improper Pre-Race
Fueling
Far too often, athletes put themselves at a pre-race meal is to top off your liver
“metabolic disadvantage” during a race by glycogen, which has been depleted
fueling improperly prior to the race. The during your sleep. Believe it or not,
article, “The Pre-Race Meal” (which you will to accomplish this you don’t need to
find on page 71 of this booklet), discusses eat a mega-calorie meal (600, 800,
this in greater detail, but we mention it 1000 calories or more), as some would
here as well because it’s definitely one of the have you believe. A pre-race meal of
biggest fueling errors that athletes make. 200-400 calories—comprised of complex
It’s also one that is easy to remedy. Let’s carbohydrates, perhaps a small amount
look at the three primary factors: of soy or rice protein, little or no fiber or
fat, and consumed three or more hours
1.) Over-consuming food the night prior to the start of the race—is quite
before the race in the hopes of sufficient. You can’t add anything to
“carbo loading” – It would be nice if muscle glycogen stores at this time so
you could maximize muscle glycogen stuffing yourself is counterproductive,
stores the night before the race; especially if you’ve got an early morning
unfortunately, human physiology race start.
doesn’t work that way. Increasing and
maximizing muscle glycogen stores takes Recommendation
many weeks of consistent training and
post-workout fuel replenishment. Excess Don’t go overboard with your food
consumed carbohydrates the night before consumption the night before the race.
the race will only be eliminated or stored First rule: eat clean, which means no
as body fat (dead weight). refined sugar (skip dessert, or eat fruit),
low or no saturated fats, and no alcohol.
2.) Eating a pre-race meal at the Second rule: eat until you’re satisfied,
wrong time – Let’s assume that you’ve but not more.
been really good – you’ve been training
hard (yet wisely) and replenishing your If you’re going to have a pre-race meal
body with adequate amounts of high- the morning of your race, you need to
quality calories as soon as possible after eat an appropriate amount of calories
every workout. As a result, you’ve now (don’t overdo it), and finish your meal at
built up a nice 60-90 minute reservoir of least three hours prior to the start of the
muscle glycogen, the first fuel your body race. If that’s not logistically feasible,
will use when the race begins. A sure way have a small amount (100-200 calories)
to deplete those hard-earned glycogen of easily digested complex carbohydrates
stores too rapidly is to eat a meal (or an 5-10 minutes prior to the start. Either
energy bar, gel, or sports drink) an hour of these strategies will help top off liver
or two prior to the start of the race. glycogen stores (which again, is the goal
of the pre-race meal) without negatively
3.) Over-consuming calories in affecting how your body burns its
your pre-race meal – The goal of the muscle glycogen.

The Importance
Of Protein For
Endurance
Athletes
Bonus
Amy Rappaport knows the importance of proper

protein / 95
intake. / Photo: www.brightroom.com
The Importance Of Protein For Endurance Athletes
OVERVIEW
1. Endurance athletes often focus
on carb intake, and leave protein
considerations for the weight lifters with inadequate protein intake
and bodybuilders. Differences in are susceptible to over-training
goals and body type aside, the fact is syndrome, overuse injuries, slow
that endurance athletes also need healing of injuries, and catching
a considerable amount of protein. colds and other ailments.
5. Whey protein, because of

2. Endurance exercise creates
its fast absorption, is the ideal
two protein demands. One is to
recovery protein for post-exercise
repair and rebuild muscle tissue;
use. Soy is best during exercise, as
the other is to protect and enhance
it is least likely to produce ammonia,
immune system functioning.
which in turn contributes to muscle
fatigue.
3. Lean muscle mass can be lost
at a considerable rate during
6. To determine your optimal protein
exercise, especially if protein is
intake (in grams), multiply your body
deficient in the fueling.
weight in kilograms (pounds divided
by 2.2) by 1.4 to 1.7, depending on
4. Lengthy training sessions greatly
the intensity of your exercise.
stress the immune system. Athletes

THE IMPORTANCE OF PROTEIN FOR ENDURANCE ATHLETES
INTRODUCTION lengths to acquire the best possible

equipment. We make sure that this
equipment is always dialed in and work-
When I first became intrigued by the
ing properly. We take great care to uti-
possible benefits that supplements and
lize the best possible training program.
fuels might have on my performance and
And if we’re smart, we also take care
health, I thought I’d check out the local
of the third piece of the performance
health food store to see what was avail-
puzzle, nutrition and supplementation.
able. Pretty much what I remember after
This article will focus on how to obtain
walking up and down the aisles of the
adequate amounts of the proper protein
store was that most of what lined the
at the right time to satisfy the specific
shelves were industrial size containers of
needs of endurance athletes.
protein powders. A good majority of the
products I saw had labels that were large-
ly taken up by photos of monstrously huge Endurance athletes need more than
bodybuilders. A long time passed before I just carbohydrates
realized that protein isn’t just for body-
builders. In fact, hard training endurance Endurance athletes tend to focus on
athletes need a substantial amount of carbohydrate intake and pay little, if
protein in their daily diets. If you’re one of any, attention to protein. As a result,
the athletes who still thinks protein is just protein deficiency appears often among
for the muscle heads, I hope this article endurance athletes, with its attendant
will convince you otherwise. negative effects on performance and
health. Serious endurance athletes do
need considerable amounts of protein,
THE IMPORTANCE OF far above the normal adult RDA, be-
PROTEIN FOR ENDURANCE cause maintenance, repair, and growth
of lean muscle mass all depend on it,
ATHLETES as well as optimum immune system
function. Low dietary protein lengthens
As endurance athletes, we go to great recovery time, causes muscle weakness,
Troy DeLong uses a protein fortified energy drink for an 8 hour day
on the bike. / Photo: Angela Nock
and suppresses the immune system. most important fuel for exercise,” is the
Chronic protein deficiency will cancel third most commonly expressed belief.
the beneficial effects of your workouts; While carbohydrates are indeed the
instead, you will become susceptible to body’s preferred source of fuel, protein
fatigue, lethargy, anemia, and possibly plays an important part in the energy
even more severe disorders. Athletes and muscle preservation needs of endur-
with over-training syndrome usually ance athletes. Protein is mainly known
have protein deficiency. for its role in the repair, maintenance,
and growth of body tissues, but it also
Questions, concerns, & answers has a role in energy supply. After about
60-90 minutes of exercise in well-trained
In addition to the usual information athletes, muscle glycogen stores become
we offer concerning all of our fuels and nearly depleted, and the body will look
supplements, the issue of protein intake for alternative fuel sources. Your own
also requires dealing with some mis- muscle tissue becomes a target for a pro-
perceptions. Endurance athletes have cess called gluconeogenesis, which is the
certain oft-spoken beliefs about protein synthesis of glucose from the fatty and
intake, and in this section we’ll look at amino acids of lean muscle tissue. The
the three most commonly voiced. degree of soreness and stiffness after a
long, intense workout is a good indicator
The first is something to the effect of, “I of just how much muscle cannibalization
thought only bodybuilders needed high you have incurred. Adding protein to
protein diets.” When you get down to it, your fuel mix provides amino acids and
we are body builders in some respects, thus reduces tissue cannibalization.
building our bodies to do what we want
them to. The truth is that endurance Protein use during exercise
athletes and bodybuilders have protein
requirements, but the way in which the As discussed in the article “Proper
body uses the protein differs. Bodybuild- Caloric Intake During Endurance Ex-
ers need protein primarily to increase ercise,” it’s important that the workout
muscle tissue; endurance athletes need fuel contain a small amount of protein
protein primarily to repair existing mus- when exercise gets into the second
cle tissue that is undergoing constant hour and beyond. Research [Lemon,
breakdown from day-to-day training. PWR “Protein and Exercise Update”
1987, Medicine and Science in Sports
Another concern often heard is that and Exercise. 1987;19 (Suppl): S 179-S
“eating a high protein diet will cause un- 190.] has shown that exercise burns up
wanted weight gain and muscle growth.” to 15% of the total amount of calories
Actually, the type of training you engage from protein by extracting particular
in determines whether you bulk up or amino acids from muscle tissues. If the
not. High volume endurance training endurance athlete does not provide this
does not produce muscle bulk, regard- protein as part of the fuel mixture, more
less of protein intake, whereas relatively lean muscle tissue will be sacrificed
low volumes of strength training will. through gluconeogenesis to provide
Either way, the muscle tissue requires fuel and preserve biochemical balance.
protein. Simply put, when you exercise beyond
2-3 hours, you need to provide protein
“But I thought carbohydrates were the from a dietary source or your body will

“borrow” amino acids from your muscle boosting than whey protein, in particu-
tissue. The longer you exercise, the lar whey protein isolate. For exercise-
more muscle tissue is sacrificed. This specific benefits it’s hard to top soy,
creates performance problems both dur- which is the main reason we use it in
ing exercise (due to increased levels of both Sustained Energy and Perpetuem.
fatigue-causing ammonia) and during
your post-exercise recovery (due to lean The benefits of soy protein
muscle tissue damage).
Because it has less potential than
Bottom line: During exercise, the whey protein for producing ammonia,
wise endurance athlete will make sure a primary cause of muscle fatigue, soy
that complex carbohydrate and protein protein is best used prior to and during
intake are both adequate to delay and exercise. That alone would make soy the
offset this cannibalization process. preferential choice for use during exer-
cise, but soy has yet more benefits.
What kind to use
As mentioned in the “Proper Caloric
Which protein is best for use before, Intake During Endurance Exercise”
during, and after exercise has been a article, soy protein has a unique amino
subject of much debate. We recommend acid profile. This composition adds to its
a combination of both soy and whey pro- attractiveness as the ideal protein to use
tein, used at separate times, to provide during endurance exercise. Although not
the most comprehensive support for an as high in concentration as whey protein,
endurance athlete’s diet. We believe soy protein still provides a substantial
that whey protein is the premier protein amount of branched chain amino acids
for recovery and enhanced immune (BCAAs), which your body readily con-
system function, while soy protein is verts for energy production. BCAAs and
ideal for fulfilling protein requirements glutamic acid, another amino acid found
prior to and during endurance exercise. in significant quantity in soy protein,
That doesn’t mean using soy protein also aid in the replenishing of glutamine
for recovery purposes would be “wrong” within the body, and without the risk of
or in any way harmful. For optimal ammonia production caused by orally
benefits, though, you’ll not find a better ingested glutamine, an amino acid usu-
protein for recovery and immune system ally added to whey protein. Soy has high
Hammer Athletes L to R: Debbie and Bill Riley; Paul Moir
amounts of both alanine and histidine, a 50% reduction in the incidence of lung
which is part of the beta-alanyl l-histidine cancer.
dipeptide known as carnosine, renowned
for its antioxidant and acid buffering Soy protein - friend or foe?
benefits. Soy protein also has a high level
of aspartic acid, which plays an important Even though the aforementioned ben-
role in energy production via the Krebs efits attributed to soy protein are gener-
cycle. Lastly, soy protein has higher levels ally accepted by the majority, there is
of phenylalanine than does whey, which an ongoing debate as to whether or not
may aid in maintaining alertness during soy protein is truly beneficial. Some tout
extreme ultra distance races. soy as being a super-healthy protein
source, while others decry it as being
Soy Protein vs. Whey Protein responsible for a variety of undesirable
effects. Perhaps the most highly debated
A comparison (approximate amounts per topic is in regards to soy’s naturally
gram of protein) of “during exercise”- occurring phytoestrogens and whether
specific amino acids: or not they negatively affect hormone
levels (particularly in males), causing an
imbalance leading to increased estrogen
AMINO ACID SOY WHEY levels. Dr. Bill Misner comments, noting
that there are those who do not agree
Glutamic Acid 138 mg 103 mg with his position:
Alanine 31 mg 9 mg
Histidine 19 mg 16 mg Phytoestrogens from plant lignans
or isoflavonoids from at least 15
Aspartic Acid 84 mg 78 mg plants behave within the body like
Phenylalnine 38 mg 32 mg weak estrogens. Phytoestrogens
are so chemically similar to estro-
gen that they bind to the estrogen
In addition, for general health benefits receptors on the cells within the
it’s hard to beat soy. Soy protein body. It should be emphasized that
contains multitudes of health-enhancing they do not initiate the same bio-
phytochemicals. Scientific research has logical effects that true estrogens
established many connections between exert.
soy consumption and lower rates of
certain cancers, notably breast, prostate, Phytoestrogens paradoxically act
stomach, lung, and colon. Comparing as anti-estrogens, effectively dilut-
cancer rates for the U.S. with those ing the impact of the body’s own
of Asian countries (which have soy production of estrogen, because
rich diets) shows some remarkable they occupy the same receptor sites
differences. For instance, Japan has (estradiol receptor sites) that would
one-fourth the rate of breast cancer and otherwise be occupied by endoge-
one-fifth the rate of prostate cancer. In nous estrogen. Therefore plant phy-
China, medical researchers linked the toestrogens protect the body from
consumption of soy milk to a 50% risk the detrimental effects of excessive
reduction for stomach cancer. Studies estrogen. The healthy foods and
done in Hong Kong suggest that daily supplements that introduce phytoe-
soy consumption was a primary factor in strogens into the diet are Mexican

wild yam, black cohosh, red clover, defendable rationale.
licorice, sage, unicorn root, soy, flax
seeds, and even tiny sesame seeds. Hammer Soy
None of these foods are associated
with behavioral change or hormon- Each scoop of Hammer Soy provides 25
al modification. grams of the highest quality, 100% GMO
(genetically modified organism)-free soy
Consuming GMO-free soy protein protein, without any fillers, added sugar,
generates anabolic sequences or artificial sweeteners or flavoring. Ham-
desirable for the health-conscious mer Soy’s highly concentrated nature
male and female endurance makes it a hunger-satisfying addition
athlete, especially the 40-and over anytime, helping you to easily fulfill your
athletes. If allergenic, thyroid, daily protein requirements. Add Ham-
or digestion issues are present, mer Soy to juices, smoothies, or other
then another protein should be soy-based drinks to make a satisfying and
selected. Soy’s phyto-estrogen healthy meal. It’s also a great addition
properties block the effects of when making pancake or muffin batter,
potent endogenous estrogens, with adding high quality, all-vegetable protein
no known gender effects to males to the mixture.
or females as reported from the
literature. The net result from soy The benefits of whey protein
protein consumption is anabolic
lean muscle mass gain. While I For enhancing the recovery process,
regard soy as an excellent dietary whey protein has no peer. As mentioned
protein, alternating soy with in the article, “Recovery—A Crucial
other lean dietary proteins during Component For Athletic Success,” whey
training presents a responsible and protein has the highest biological value
Dave Rasmussen filming on Mt. Everest. / Photo: Dave Pearce

(BV) of any protein source. BV rates the recovery and immune system function.
availability of the protein once ingested, Glutamine is the most abundant amino
and whey is arguably the most rapidly acid in your muscles. Intense exercise
absorbed protein, exactly what you want severely depletes glutamine, which
post-workout. Whey protein’s amino acid makes supplementation so important.
profile contains the highest percentage Glutamine plays a significant role in the
of essential amino acids, 25% of which glycogen synthesis process, and along
are the BCAAs leucine, isoleucine, and with the branched chain amino acids,
valine, the most important for muscle glutamine helps repair and rebuild
tissue repair. Whey is also a rich source muscle tissue. In addition, glutamine
of two other important amino acids, me- has also been shown to help raise en-
thionine and cysteine, which stimulate dogenous levels of glutathione, which is
the natural production of glutathione, intimately involved in immune system
one of the body’s most powerful antioxi- health. Glutamine contributes to growth
dants and a major player in maintaining hormone release and is a key component
a strong immune system. Glutathione for intestinal health. For more detailed
also supports healthy liver function. and referenced information, please read
Dr. Bill Misner’s article (on the Hammer
Hammer Whey Nutrition website), “Glutamine: A Con-
ditionally Essential Amino Acid with
Each scoop of Hammer Whey contains Remarkable Implications for Health and
18 grams of 100% micro-filtered whey Performance.”
protein isolate, with no added fill-
ers, sugar, or artificial sweeteners or How much do you need?
flavoring. The key word here is isolate.
Manufacturers supply two forms of How much protein do endurance
whey, isolate and concentrate. Whey athletes need to consume? Numerous
protein concentrate contains anywhere studies have demonstrated that endur-
from 70% to 80% actual protein, the ance athletes in heavy training need
remainder being fat and lactose. Isolate, more protein than recreational athletes
on the other hand, contains 90% - 97+% do. Once it was believed that 1/2 gram
protein, with little, if any, lactose or of protein per pound (about .5 kilogram)
fat, making it the purest form of whey of body weight—75 grams for a 150-lb
protein available. Because isolate (68 kg) person—per day was sufficient.
contains almost no lactose, even those Today’s standards, however, would
with lactose intolerance find it an easily increase that figure to about 100-112
digestible protein source. We use only grams (2/3 to 3/4 grams of protein per
isolate in our whey-containing products, pound of body weight).
Hammer Whey and Recoverite.
To find out how much you require, multi-
In addition, each scoop of Hammer ply your weight in kilograms by 1.4 to 1.7,
Whey contains a whopping six grams depending on your exercise intensity. This
of glutamine, a remarkable amino acid. gives you the amount of protein (in grams)
Space limits all that could be written that you should consume on a daily basis.
regarding the benefits of this extraordi- (To convert from pounds to kilograms,
nary, multi-beneficial amino acid, but divide by 2.2). Thus, a 165-pound (75 kg)
needless to say, it’s essential for endur- athlete in high training mode should con-
ance athletes in supporting enhanced sume about 128 grams of protein daily.

HAMMER PROTEIN TIPS

Suggested Uses for Before and After Workouts
RECOVERY FORMULAS PRE-WORKOUT/RACE MEALS
• 1 scoop of HAMMER WHEY • 1/2 scoop of HAMMER

with 3-4 servings (6-8 SOY with 2-3 servings (4-6
tablespoons) of HAMMER tablespoons) of Hammer Gel in
GEL in 8-10 ounces of water water. This yields approximately
immediately after workouts. 46-70 grams of carbohydrates
This provides nearly 348-440 and approximately 12.5 grams
calories from 18 grams of of protein equaling roughly
protein and approximately 235-330 calories.
69-92 grams of carbohydrates.
• 1/3 scoop HAMMER SOY with
• 3-4 scoops of SUSTAINED 2-2.5 scoops of Sustained
ENERGY with 1/2 scoop of Energy in water. This yields
HAMMER WHEY in 16 ounces approximately 49-61 grams
of water. This provides of carbohydrates and approx
roughly 379-495 calories 15-17 grams of protein equaling
from approximately 19.5-23 roughly 255-320 calories.
grams of protein and 73-97
grams of carbohydrates. With 25 grams of protein per
serving, HAMMER SOY’S highly
• 2-3 scoops of SUSTAINED concentrated nature makes it a
ENERGY with 1 scoop of hunger satisfying addition anytime.
HAMMER WHEY in 8 ounces Add it to juices, smoothies, or
of orange juice. This provides other soy-based drinks to make
approximately 410-525 a satisfying and healthy meal. It’s
calories from 25-28.5 also a perfectly suitable ingredient
grams of protein and when making pancake or muffin
approximately 76-100 grams batter, adding high quality, all
of carbohydrates. vegetable protein to the mixture.

In real-life amounts, to obtain 128 wheat bread every day? Track and re-
grams of protein you would need to con- cord your diet and do some calculating.
sume a quart of skim milk (32 grams), It takes quite a bit of effort to ensure
3 oz. of tuna (15 grams), 7 oz. of lean adequate protein intake, especially for
chicken breast (62 grams), 4 slices of vegetarians and those who avoid dairy
whole wheat bread (16 grams), and a products. Remember to include protein
few bananas (one gram each). intake from Sustained Energy, Perpetu-
em, and Recoverite in your calculations.
Of course, we get protein in some If you still come up short, consider ad-
amounts from a variety of foods. But ditional applications of Hammer Whey
how many of us down the equivalent of and/or Hammer Soy. If you’re serious
a quart of milk, a half-can of tuna, two about your performance and also your
chicken breasts, and four slices of whole health, then respect the importance of
providing adequate protein in your diet.
POWERFUL PROTEIN
• Protect lean muscle
tissue
• Superb immune
system support
• Minimize post-
exercise muscular
soreness
• 6 grams of glutamine
per serving
PREMIUM VEGETABLE PROTEIN

• 100% GMo-free
• Convenient way to
increase your protein
intake
• Multiple health
benefits

The Hammer
Nutrition Fuels -
What they are and how to use
them
Bonus
Jason Dunlop is all smiles after spending 5 days at the

Highline Hammer learning all about the Hammer fuels and
1.800.336.1977
how best to use /them.
www.hammernutrition.com
/ Photo: Matt Wingate / 105
Hammer Nutrition Fuels
OVERVIEW
1. We at Hammer Nutrition are
exceptionally pleased to market to
endurance athletes around the globe a food in the convenience of an energy
complete line of the finest fuels available. bar, ideal for use as a pre-exercise meal,
Our fuels contain only ingredients post workout/race recovery food, or
that promote healthy, steady energy healthy snack any time.
production. None of our products contain
any added simple sugars, artificial flavors 7. Hammer Soy is a superb all-
or colorings, or any questionable, fad, or purpose, GMO-free, all-vegetable
unproven ingredients. protein that has many health benefits
and helps athletes to fulfill their daily
2. Hammer Gel currently is available in protein requirements.
nine flavors and is the gold standard of
pure carbohydrate energy. The complex 8. Hammer Whey is 100% whey
carb maltodextrins in Hammer Gel protein isolate, the highest quality,
provide smooth, clean energy. most bioavailable form of protein,
not the more commonly found, lower
3. HEED is our all-purpose sports quality whey protein concentrate.
drink mix that provides complex For recovery purposes, whey protein
carbs and some electrolytes, too. It is isolate has no peer. Each scoop of
ideal for shorter duration exercise, or for Hammer Whey also contains six grams of
activities where a sports drink is ideal. glutamine, an amino acid that provides a
plethora of benefits.
4. Sustained Energy and Perpetuem
contain soy protein and other 9. Recoverite is a delicious all-in-
necessary metabolites in addition to one recovery drink. Each two-scoop
complex carbs. Either of these two are serving providing 30 grams of complex
your choice for training/races that last carbohydrates, 10 grams of whey protein
beyond two hours or so. isolate, and three grams of glutamine.
5. Endurolytes is a full-spectrum, easily 10. All Hammer Nutrition products are

assimilated electrolyte supplement. If the flexible, easy-to-use, and complement
above-listed fuels can be thought of as each other perfectly. You can make a
the body’s gasoline, Endurolytes are the great variety of flavor and concentration
body’s motor oil, helping to maintain the mixes. You can alternate fuels during
optimal performance of many important very long events. You can make ultra-
bodily functions, thus vitally fulfilling a concentrated pastes or toss a scoopful
crucial aspect of athletic fueling. in a water bottle. Hammer fuels will
satisfy anyone’s energy needs,
6. Hammer Bars are a super healthy regardless of the length or type of
athletic event or personal taste.

THE HAMMER NUTRITION FUELS
INTRODUCTION HEED, have only maltodextrins (complex

carbs) as their energy source. Choose
them for events lasting up to two hours,
Whether your workouts or races last an
especially when the pace is fast and
hour or two, or a week or two, Hammer
intense (75-85%+ MHR). The other two on
Nutrition has the fuels that your body
the list, Sustained Energy and Perpetuem,
craves. You can completely and perfectly
also contain protein and other components
fulfill your pre-, during-, and post-
for fueling longer exercise sessions.
workout requirements from our line of
fuels. However, with so many choices
and combinations of choices, how do you All-carb fuels
know which to choose?
Hammer Gel – A rapidly absorbed and
This article describes our fuels in assimilated source of complex carbohydrates
detail and tells you how to best use in an easy to consume gel form (actually, a
them. For ease of comparison and for liquid of syrup-like consistency), providing
systematically sorting out your needs, smooth, consistent energy. Use Hammer
we divide our fuels into four categories: Gel in the following ways:
Calorie/Energy Sources, Electrolytes,
Protein Powders, and Recovery Drink. • As all or part of a pre-race meal
• To allay hunger immediately before
an event
THE HAMMER NUTRITION • As your sole source of calories in
workouts/races lasting up to two
FUELS hours
• As a part-time fuel during longer
Calorie/energy sources workouts and races (to supplement
We have four products in this category. Hammer Nutrition’s protein-
The first two listed, Hammer Gel and fortified fuels)
Kim Reuter and her team fuel right with Hammer products on
their way to 1st overall and a new course record at the 2007 Race
Across Oregon. / Photo: Derwyn Harris 1.800.336.1977 / www.hammernutrition.com / 107
• As part of your post-workout DE, the quicker it will exit the GI tract
recovery nutrition and cross the stomach lining, allowing it
• To add to Sustained Energy or to be more readily available for energy
Perpetuem for flavor production. The maltodextrin used in
Hammer Gel has a DE of 18, whereas
You can use Hammer Gel in your water sucrose (table sugar), a sweetener
bottle (it mixes completely in solution), found in many sports gels and drinks,
in the Hammer Flask, in a one-serving has a DE of 100. Hammer Gel is highly
pouch, or to flavor other products and absorbable, and readily available for
foods. You can keep an extra pouch the demands of both endurance and
or flask in your pocket in case your strength events.
planned fuel outlay in a race or training
event comes up a bit short. To coin an The other carbohydrate source is the
oft-used phrase, “Don’t leave home patented natural sweetener Energy
without it!” As with all of the Hammer Smart™, a combination of naturally
Nutrition fuels, Hammer Gel is made occurring fruit based mono- and
without added simple sugars or artificial disaccharides plus specially developed
colors, flavors, or sweeteners. medium and long chain dextrins derived
from grain. The process of creating
The unique carbohydrate makeup of Energy Smart™ maintains the integrity
Hammer Gel of the fruit, grain dextrin enzymes,
and naturally occurring vitamins and
Hammer Gel contains two sources minerals. Energy Smart™ is NOT a
of carbohydrates. The first one is simple sugar or an artificial sweetener.
a specific maltodextrin containing The unique biochemistry of Energy
a unique saccharide profile that Smart™ raises blood glucose as fast as
consists of an unusually large amount sucrose and faster than fructose.
of pentasaccharides, (5-sugar chain
complex carbohydrate). This particular HEED – For athletes who prefer a
pentasaccharide has unique properties sports drink over gels, HEED, with its
that allow for maximal conversion to pleasantly mild taste (unlike the typical
energy. In addition, this maltodextrin sports drink), fits the bill perfectly and
is relatively low on the Dextrose does so without resorting to refined
Equivalent (DE) scale. The lower the sugars or artificial colors, flavors, or
COMPARING HAMMER GEL AND HEED
Hammer Gel is a concentrated complex aids in carbohydrate metabolism. HEED does

carbohydrate gel with the consistency of not contain any BCAAs or l-alanine.
syrup. HEED is a powdered sports drink mix.
HEED contains a full spectrum amino acid-
Hammer Gel contains a small amount of the chelated electrolyte profile; two servings
amino acids l-leucine, l-isoleucine, l-valine (scoops) equal approximately 1.25 capsules of
(known as branched chained amino acids, or Endurolytes. Hammer Gel contains negligible
BCAAs), and l-alanine. BCAAs help prevent the amounts of sodium chloride and potassium for
cannibalizing of lean muscle tissue. L-alanine digestive and preservative purposes.
sweeteners. You won’t find any of these Xylitol – If there’s such a thing as a
unwanted ingredients in HEED, but perfect sweetener, xylitol is at or near
you will find a full-spectrum electrolyte the top of the list. Xylitol is a natural
profile and key auxiliary nutrients such substance that can be found in a variety
as l-carnosine for lactic acid buffering of fibrous fruits and vegetables. It is
and antioxidant support, and chromium also known as birch sugar, primarily
polynicotinate for maintaining stable because it is usually extracted/produced
blood glucose levels. For events up to from birch trees (though it can also be
two hours, a bottle or two of HEED extracted/produced from corn cobs). The
can cover all of your calorie and fluid human body naturally produces over
requirements, plus at least a portion of 15 grams of xylitol every day by way
your electrolyte requirements. To add of normal metabolic processes. Xylitol
variety to your menu, use HEED as is used as a sweetener in HEED; it
a part-time fuel during long distance contributes less than 5% of the calories.
events.
Xylitol also promotes oral health, as
HEED’s unique & healthy sweeteners it does not ferment and support the
acid-producing bacteria that cause tooth
One of the first things people notice decay. That’s why you’ll find this unique
when trying HEED for the first time is sweetener in gum, toothpaste, and
that it is noticeably less sweet than the mouthwash, and it’s one of the reasons
typical sports drink. We designed HEED why we include it in HEED.
that way because the overwhelming
majority of the athletes we talked to Stevia – Another ideal natural
told us that they were sick and tired of sweetener is the extract (steviosides)
trying to choke down an overly sweet, from the leaves of Stevia rebaudiana, a
syrupy tasting drink. The secret to how plant native to subtropical and tropical
we’re able to make a drink that’s short Central and South America. Stevia’s
on overt sweetness but not deprived
of calories is in the sweeteners we use
– Xylitol and Stevia, both undeniably
healthier alternatives to the simple
sugars and/or artificial sweeteners
contained in most sports drinks.
HEED contains ChromeMate™ brand

chromium polynicotinate for stabilizing blood
glucose levels, and l-carnosine for lactic acid
buffering. Hammer Gel does not have these.
raspberry, apple cinnamon, chocolate, vanilla,
HEED comes in two subtle citrus flavors— plain, espresso, and tropical. The latter two are
lemon lime and mandarin orange—and in the only caffeinated flavors; espresso contains
an unflavored version. Hammer Gel currently 50 mg of caffeine per serving, tropical contains
comes in nine flavors: orange, banana, 25 mg of caffeine per serving.
sweet taste, considered to be up to primarily the addition of lyso-lecithin and
300 times sweeter than sugar, means sodium phosphate in Perpetuem, they are
that minimal amounts are necessary essentially interchangeable and intended
to sweeten a product. Stevia is non- to be used as your primary or sole fuel
caloric and does not affect blood sugar when exercise goes beyond two hours.
levels, therefore it is safe for diabetics. Many ultra endurance athletes use both
Stevia may help to lower elevated blood fuels during extreme races, alternating to
pressure while not affecting people with provide variety in their fueling menu.
normal blood pressure. Like xylitol,
stevia does not support acid-producing Sustained Energy – This is our time-tested
bacteria responsible for tooth decay. standard fuel for extended exercise, first
introduced in the early 90’s. Sustained
Carb/protein fuels Energy contains about 87% carbohydrates
(from maltodextrin and glucose
As explained in other articles in The polymers—no added simple sugars, of
Guide, any exercise beyond about two course), and about 13 % isolated soy
hours requires a protein component protein (7:1 ratio). “SE,” as it’s commonly
in the fuel to satisfy the 5-15% of your referred to, remains a fueling staple for
energy requirements. During these thousands of endurance athletes.
times, if your fuel doesn’t include some
protein, your body has only one other Perpetuem – This product, introduced in
source to obtain the amino acids it early 2003, takes the concept of long-
needs: your lean muscle tissue. You distance fueling to the max. Though
don’t want your body to digest its own many athletes use Perpetuem for shorter
muscle just to make fuel—you’d be distance events (which is perfectly
burning up your own engine! However, acceptable), we designed it primarily for
if your fuel doesn’t contain some protein, extreme endurance events lasting several
that will happen, leading to negative hours to many days. Perpetuem contains
consequences both during and after your 75% carbohydrates (from long-chain
training session or race. maltodextrins—no added simple sugars),
13% fatty acids from a specially made
The Hammer line features two carb/ long-chain lyso-lecithin, and nearly 10%
protein long-distance fuels, Sustained soy protein. A small portion of fat seems
Energy and Perpetuem. Though the two to cue your body to more liberally release
have somewhat different formulations, its fatty acids stores, which account for up
COMPARING SUSTAINED ENERGY AND PERPETUEM
Sustained Energy is neutrally (a.k.a. “plain”) Perpetuem contains tribasic sodium

flavored. Perpetuem is available in two phosphate, which is a tremendous lactic acid
options: an orange-vanilla “Dreamsicle” flavor buffer. Sustained Energy does not contain this
and in an unflavored version. nutrient.
Perpetuem contains lyso-lecithin fat, whereas Both fuels contain l-carnosine (an antioxidant
Sustained Energy does not. that also buffers lactic acid), l-carnitine (to
to two-thirds of one’s energy requirements into ammonia products, and the
in long bouts of exercise. A little fat in the pH rises. The odor or taste of
fuel also slightly slows the rate of digestion spoiled milk is apparent once this
and thus promotes “caloric satisfaction,” has happened. We have observed
another attractive plus during primarily this phenomenon in our soy-based
aerobic ultra distance events. products, Sustained Energy and
Perpetuem, if the product is mixed
Important FAQ’s regarding Sustained prior to an event, then not kept cold
or consumed within 3-5 hours.
Energy and Perpetuem
Athletes should be encouraged to
Q: How soon after I make Sustained
keep pre-mixed protein-enhanced or
Energy or Perpetuem do I have to
lipid-containing carbohydrate drinks
drink it?
under 59° F (15° C) or ideally at a
cooler 40-45° F (approx 4.5 – 7.25°
A: Ideally, it should be within 3-5 hours,
C) in order to keep fermentation
with up to perhaps 6-8 hours (depending
of environmental bacteria from
on the temperature) being the longest we
proliferating in the drink mixture.
recommend. Dr. Bill Misner explains:
Freezing the drink the night before
an event may result in keeping the
Energy drink powders (such as
macronutrient contents intact and
Sustained Energy and Perpetuem)
inhibit bacterial growth potential.
contain no preservatives and
Once the drink is soured to taste
are predisposed to change when
or has become noxious to olfactory
in solution. Time, temperature,
sensed odor, then it is advised that
humidity, environmental airborne
the drink not be consumed.
or endogenous microbes, and/
or oxidation factors may cause
Q: If I mix Sustained Energy or
fatty acids to turn rancid or
Perpetuem and keep it in the
proteins to “sour” in the presence
refrigerator for a day or two, will
of long chain or short chain
it break down any of the desired
carbohydrates. A prime example
is found in pasteurized milk. Milk
typically sours in stages as one
type of bacteria is replaced by
another. Bacilli convert protein
promote fatty acid utilization), and chromium

polynicotinate (to stabilize blood sugar levels).
Bottom line: With Sustained Energy

and Perpetuem you have two great long product as your primary or sole fuel, in any
distance fuel choices. When exercise goes combination with each other or any other
beyond about two hours, you can use either Hammer Nutrition fuel.
properties due to sitting for a while testing in training) that two scoops
and not being used right away? of Perpetuem will provide an hour’s
fuel, put six scoops in and make a
A: The effectual benefits (“desired 3-hour bottle, fulfilling your hydration
properties”) are not lost, but the l-carnitine requirements with plain water (approx
in both products may deteriorate 16-28 fluid ounces/approx 475-830
somewhat, forming crystals within the mix milliliters per hour) from another bottle
since it is very hygroscopic (has an affinity or hydration system. Make two 6-scoop
for water). The deterioration, if any, is bottles and you’ve got your six hours
minimal in 48 hours post-mix, refrigerated. worth of fuel taken care of.
However, for best results we recommend
using Sustained Energy or Perpetuem as Mix the bottles the night before the race
soon as possible after mixing. and freeze them. That will keep them
cold and palatable as they thaw during
Q: Can I use Sustained Energy or the bike portion of the race. If, however,
Perpetuem in a hydration pack? the weather on race day is going to be
very hot, or you don’t have a way to keep
A: You could, but we don’t recommend the bottles cold until the bike leg, then
this practice. First, neither Sustained try this method: mix and freeze one
Energy nor Perpetuem contain any bottle as above, but in the other put only
preservatives, and as a result, the the six scoops of Perpetuem, and add no
protein component tends to separate water. When you finish your first 3-hour
after awhile and may settle on the bottle you will need to stop and take a
bottom if the mixture is not agitated on few moments to add cold water to the
occasion. Keeping a carbohydrate/protein second bottle. It just takes a few seconds,
fuel thoroughly mixed can be difficult to but now you have a fresh, cold bottle of
do when using a hydration pack. Also, fuel for the second half of the bike ride.
when you mix the product in a water Using insulated bottles also helps, if you
bottle, you’re better able to see exactly don’t mind the slight extra weight.
how much you’re consuming. Lastly,
cleaning the bladder of any hydration One athlete who completed a hot-weather
pack is substantially easier when you Ironman Australia used this method
use it for drinking water only. Our and wrote to us saying, “I did as you
recommendation is to use water bottles recommended – had the second bottle of
to mix Sustained Energy and Perpetuem dry Perpetuem powder in my bike Special
and hydration packs for water only. Needs bag, and just added cool water.
It only took 30 seconds or so and I was
Q: I’m doing a full iron-distance underway with a bidon of cold Perpetuem
triathlon, and the weather is going for the second half of the bike. Great
to be hot. I want to use Perpetuem suggestion, it works like a treat!”
for the bike portion. How do you
suggest I mix it so that it doesn’t get Energy/meal replacement bar
warm and unpalatable?
Hammer Bar – For a pre-exercise meal, post
A: Let’s say that the bike portion will workout/race recovery food, or healthy
take you six hours. You can make all snack any time, you’d be hard pressed
six hours of fuel in two bottles. For to find a healthier, yet more convenient
example, if you have found (through food than the Hammer Bar. Additionally,

when solid food is desired on occasion reducing the acidity in the body that
during extended workouts and races, comes from sustained energy output.
the Hammer Bar is an ideal choice, one This translates into potentially
that complements the other Hammer greater endurance and is achieved
Nutrition fuels perfectly. At 220 calories by using whole food sources, which
per bar, the suggested use for most are naturally healthier.
athletes is one bar/hour (as an occasional
replacement for your liquid fuel mixes). • Healthy carbohydrates for
consistent, reliable, and long-lasting
Hammer Bars, available in chocolate energy. Furthermore, the Hammer
chip and almond raisin flavors, are Bar is sweetened only with whole-
moist, and easy to chew and digest. food sweeteners, including organic
More importantly, they’re gluten-free, dates, organic raisins, and low
USDA Certified Organic, and non-dairy Glycemic Index organic agave nectar
Certified Kosher. The almond raisin to support stable blood sugar levels.
Hammer Bar is also Certified Vegan.
• Essential Fatty Acids (EFAs). Rich
Hammer Bars are an extraordinarily in ultra-healthy EFAs, phytosterols,
healthy food, not just a mere energy and sterolins, the Hammer Bar is
bar. This is partly because of what the a deliciously easy way to supply
Hammer Bar does not contain: refined your body with these all-important
sugar, saturated fats, and artificial nutrients.
sweeteners or preservatives, which
many other energy bars are loaded • Nature’s super foods, in the forms of
with. As to what the Hammer Bar does sprouted flax and quinoa, Hawaiian
contain, here are a few components that spirulina, and wheat and barley
let you know you’re consuming an ultra- grass juice, to provide phyto-
healthy food that just happens to come nutrients to support overall health,
in the convenience of a bar: immunity, and resistance to disease.
• Alkalizing protein, crucial for • Enzymes, which help the body digest
Paige Youngman fueling up with a Hammer Bar before the 2007

Highline Hammer. / Photo: Kelly Pris
the Hammer Bar and utilize its important to your fueling as the fluids you
nutrients at a cellular level. In fact, the drink and the calories you eat. While the
Hammer Bar is made fresh in small earlier-listed fuels provide the calories
lots and stored at room temperature that your body needs to make energy
to preserve the natural qualities and (the body’s “gasoline”), electrolytes can
enzyme activity of the ingredients. be thought of as the “motor oil” for the
body, providing it with the essential
Each Hammer Bar contains 220 calories minerals it needs to maintain the optimal
from 26 grams of carbohydrates (none performance of many important functions,
from refined sugar), 9 grams of organic such as muscular contraction.
brown rice protein, and 9 grams of healthy
fats. When a solid food choice is desired, Far too many athletes forget to replenish
Hammer Bar satisfies your hunger in electrolytes consistently, or they mistake
ideal fashion without excess calories. sodium or salt intake for true electrolyte
replenishment. Sodium chloride (salt)
After workouts or races, if solid food is is indeed an important component of
desired, or when the use of Recoverite electrolyte replenishment, but it does
is not practical, the Hammer Bar is a not fulfill the entire requirement. A
superb post-workout/race food, providing satisfactory electrolyte replenishment
high quality carbohydrates and protein product needs to include sodium,
in an ideal 3:1 ratio. chloride, calcium, magnesium, and
potassium, as all of these minerals play
Electrolytes key roles in the maintenance of these
important body functions. Endurolytes is
Endurolytes – A full-spectrum, rapidly that product, and you will search in vain
assimilated electrolyte supplement is as to find another one like it on the market.
COMPARING HAMMER WHEY AND HAMMER SOY
We believe you’ll not find a better protein receive the amino acid support it urgently
for recovery and immune system boosting needs. Rapid assimilation is but one area
than whey protein (Hammer Whey), and for where whey protein shines.
cardiovascular/general health benefits it’s
hard to top soy protein (Hammer Soy). That Whey protein has the highest BV (Biological
doesn’t mean using Hammer Soy for recovery Value, a rating system that ranks
purposes would be “wrong” or in any way bioavailability) of any protein source.
harmful, or that Hammer Whey must be used
solely for recovery (but we don’t recommend Whey protein’s amino acid profile (particularly
using it within three hours of a workout or the high amounts of BCAAs) is superb for
race). preventing catabolism (lean muscle tissue
breakdown) and thus reducing post-workout
Whey protein is arguably the most rapidly muscular soreness. The amino acids cysteine,
absorbed protein source. After exercise, methionine, and glutamine, also found in
you want the protein to get into your abundance in whey, increase endogenous
system immediately so that your body can levels of glutathione, which is arguably
Many variables—body weight, level of Replenishment” for more information
fitness, weather conditions, acclimatization regarding this important aspect of fueling.
level, and biological predisposition—come
into play in regards to optimally fulfilling Protein Powders
one’s personal electrolyte requirements.
That’s why you want to meet most You will not use these two products
or all of your electrolyte needs from a during your workouts, but as part
source independent of your fuel. These of your pre-workout meals and post-
many variables are also why the hourly workout recovery refueling. Hammer
Endurolytes dose can range from 1-6 Nutrition offers two choices, each
capsules an hour. All of this said, a good with its own set of benefits. Both
starting dose to consider is: products come in pure protein form;
they are made from the finest quality
• Lighter weight athletes: preparations, and have no added
1-2 capsules/hour artificial flavorings or sweeteners.
• Medium weight athletes:
2-3 capsules/hour Hammer Soy – A great all-purpose, all-
• Larger athletes: vegetable protein that has many health
4-6 capsules/hour benefits. Believe it or not, most endurance
athletes have woefully inadequate protein
Remember though, these are only
suggested starting doses and the
amount you need may be different, and
may vary from hour to hour.
Note: Refer to the article “Electrolyte
the strongest endogenous antioxidant and

provides both immune system and liver
support. Soy has higher amounts of histidine (half of
the dipeptide carnosine), which provides both
Soy protein is a purely vegan source that has antioxidant and acid buffering benefits.
an amino acid profile as complete as any
animal protein. Soy protein has higher levels of aspartic
acid, which plays an important role in energy
Scientific research has established many production via the Krebs cycle.
connections between soy consumption
and lower rates of certain cancers, notably Soy protein’s isoflavone component may
breast, prostate, stomach, lung, and colon. impart exceptional cardiovascular benefits.
Soy has more phenylalanine than whey. Note: See the article “The Importance of
This may aid in maintaining alertness during Protein for Endurance Athletes” for more
extreme ultra-distance races. information about protein supplementation.
intakes from their daily diet. Soy protein, in isolate. Whey protein isolate is 90-97+%
addition to the health benefits it provides, protein by volume whereas whey protein
is a concentrated protein source, which concentrate (which is what many companies
helps athletes to fulfill their daily protein use) is only 70-80% protein by weight. Whey
requirements. Each scoop of Hammer Soy protein isolate is a purer protein, and the
contains 25 grams of isolated soy protein best protein that you can put into your body
and absolutely no GMO (genetically after a hard workout.
modified organism) soy protein.
Recoverite contains complex
Note: Soy is the preferred protein for use carbohydrates, no simple sugars.
during exercise, as it minimizes ammonia Granted, the one time when your body
build-up. Sustained Energy and Perpetuem isn’t going to put up much of a fight
contain an adequate amount of soy protein about what kind of carbs you consume
for your needs during prolonged exercise. is right after a workout; it’s so starving
Hammer Soy is formulated for meal for replenishment that it’ll take pretty
supplementation; it is far too concentrated much anything. That being said, complex
for use during exercise. carbohydrates are still preferable to
simple sugars for two primary reasons:
Hammer Whey – The standard for
promoting rapid recovery. For rebuilding • While some companies may use
lean muscle tissue and optimal immune monosaccharides and disaccharides
system functioning between workouts (simple sugars) such as glucose or
and races, whey protein has no peer. It dextrose in their recovery drinks, due
is the most bioavailable form of protein to their high glycemic index (GI) (and
with the highest amount of branched thus fast elevation of blood sugar),
chain amino acids (BCAAs) of any the maltodextrin used in Recoverite
protein. One scoop of Hammer Whey has a GI that’s even higher than
provides 18 grams of whey protein these simple sugars, so it also
isolate. Each scoop also contains a huge elevates blood sugar levels rapidly.
six grams of glutamine, providing even
more muscle rebuilding and immune • Complex carbohydrate
system enhancing benefits. maltodextrins allow for a greater
volume of calories to be absorbed
Recovery Drink compared to simple sugars. This
is vital for preventing stomach
Recoverite – The delicious all-in-one distress and also ensuring that your
recovery drink with each serving (two body quickly and efficiently obtains
scoops) providing 30 grams of complex the full amount of calories it needs.
carbohydrates, 10 grams of whey protein
isolate, and three grams of glutamine. Recoverite contains high amounts of
While the standard 4:1 carbohydrate to glutamine. Taking straight glutamine
protein ratio is certainly acceptable for isn’t recommended during exercise due
recovery, a 3:1 ratio may be even more to the ammonia that is produced during
beneficial for hard training athletes. digestion. After exercise, however, it’s
a powerfully beneficial nutrient for
Special features of Recoverite immune system support and glycogen
replenishment. Each 2-scoop serving of
Recoverite contains whey protein Recoverite gives you a superb 3-gram

(3000 mg) dose of this vital amino acid. so you can use them interchangeably as
desired. This is especially beneficial in
Mild taste. If you’re like most athletes, ultra endurance events as it provides a
the last thing that you want after a long greater variety of quality fuels to choose
workout is a syrupy textured, coat-your- from. For example, you can use Perpetuem
mouth-with-sweetness drink. Recoverite and/or Sustained Energy from start to
provides the nutrition that your body finish, or you can occasionally switch to
craves, with the additional benefit of a HEED and/or Hammer Gel to add variety.
substantially milder taste. However, you should meet at least two-
thirds of your fueling requirements from
Note: See the article “Recovery—A Perpetuem or Sustained Energy.
Crucial Component For Athletic Success”
for more details on Recoverite and the 3. When you use Hammer Gel and HEED
importance of proper recovery between for events longer than two hours, you do not
workout sessions/races. need to start with them and then switch
to Sustained Energy or Perpetuem at the
Fueling notes 90-120 minute mark, when protein plays a
more predominant role in satisfying your
1. The fuel guidelines that follow are fueling requirements. You can use Hammer
just that; they’re guidelines only, and Gel and/or HEED at any time during your
what may be ideal for some athletes workout. An extra flask of Hammer Gel in
under specific conditions may not your pocket can save the day if you have
work for others in identical situations. already drained your Sustained Energy or
For example, though Perpetuem was Perpetuem mix and you begin to flag with
designed for more aerobic paced, longer several miles still to go. It will give you a
distance efforts, we receive positive quick pick-up just when you need it, even if
reports daily from athletes who use it’s many hours into your event.
Perpetuem in much shorter races.
Let’s get started with the fueling
2. All Hammer Nutrition fuels are guidelines and suggested uses on the
completely compatible with one another, next page.
2004 Furnace Creek 508 champion, Marko Baloh, fuels himself with
Hammer products to a 2nd place finish in the Enduro division of the
2006 Race Across America. / Photo: Courtesy Marko Baloh 1.800.336.1977 / www.hammernutrition.com / 117
Hammer Gel HEED
Suggested Doses by Body Weight* Suggested Doses by Body Weight*
Up to 120 lbs (approx 54.5 kg) - Up to 120 lbs (approx 54.5 kg) -
up to 2 servings/hr up to 1.5 scoops/hr
120-155 lbs (approx 54.5-70 kg) - 120-155 lbs (approx 54.5-70 kg) -
up to 2.5 servings/hr up to 2.5 scoops/hr
155-190 lbs (approx 70-86 kg) - 155-190 lbs (approx 70-86 kg) -
up to 3 servings/hr up to 2.75 scoops/hr
190+ lbs (86+ kg) - 190+ lbs (86+ kg) -
up to 3.5 servings/hr up to 3 scoops/hr
*These are estimated doses. Each athlete *These are estimated doses. Each athlete
should determine in training, under a variety should determine in training, under a variety
of conditions, their personal optimum. of conditions, their personal optimum.
Usage Suggestions & Notes Usage Suggestions & Notes
Hammer Gel may be used as your sole energy HEED may be used as the sole source of
source during workouts and races up to two calories during workouts and races up to two
hours. When training sessions or races go hours. When training sessions or races go
longer than that, select either Perpetuem or longer than that, select either Perpetuem or
Sustained Energy as your primary fuel. Sustained Energy as your primary fuel source.
Hammer Gel is perfectly compatible with
HEED is perfectly compatible with all Hammer
all Hammer Nutrition fuels, so during ultra
Nutrition fuels, so during ultra distance events,
distance events, while Hammer Gel cannot
while it cannot be your sole source of calories,
be your sole source of calories, you can use it
you can use it occasionally to provide a little
occasionally to provide a little variety.
variety.
The Hammer flask holds 5-6 servings.
Espresso Hammer Gel contains 50 mg Two scoops of HEED contain electrolytes
caffeine per serving. Tropical Hammer Gel equivalent to approximately 1.25 Endurolytes
contains 25 mg caffeine per serving. capsules. For many athletes, one or two
scoops of HEED will completely fulfill
Hammer Gel flavors can be mixed for a variety electrolyte requirements; others may need
of tastes. Try these combinations: to consume additional Endurolytes during
Banana + Chocolate or Espresso = Banana Split training sessions and races.
Orange + Vanilla = Orange Creamsicle
Raspberry + Orange + Banana = Fruit Punch To make a high quality, easily digested, and
Raspberry + Espresso = Raspberry Mocha great tasting recovery drink, mix 2-3 scoops
Plain can be mixed with any other flavor to of HEED with 1-1.5 scoops of Hammer Whey
make it milder tasting for long-term use. in 12-16 oz (approx 355-475 ml) of cold
water.
To make a super high quality, easily digested, and
great tasting recovery drink, mix 2-3 servings of
Hammer Gel with 1-1.5 scoops of Hammer Whey
in 6-8 oz (approx 175-235 ml) of cold water.

Sustained Energy Perpetuem

Suggested Doses by Body Weight* Suggested Doses by Body Weight*
Up to 120 lbs (approx 54.5 kg) - Up to 120 lbs (approx 54.5 kg) -
up to 1.5 scoops/hr up to 1 scoop/hr
120-155 lbs (approx 54.5-70 kg) - 120-155 lbs (approx 54.5-70 kg) -
up to 2 scoops/hr up to 1.5 scoops/hr
155-190 lbs (approx 70-86 kg) - 155-190 lbs (approx 70-86 kg) -
up to 2.5 scoops/hr up to 2 scoops/hr
190+ lbs (86+ kg) - 190+ lbs (86+ kg) -
up to 3 scoops/hr up to 2.5 scoops/hr
*These are estimated doses. Each athlete *These are estimated doses. Each athlete
should determine in training, under a variety of should determine in training, under a variety
conditions, their personal optimum. of conditions, their personal optimum.
NOTE: See mixing options below NOTE: See mixing options below
Sustained Energy/Perpetuem Mixing Options the numbers from the dosage charts. Let’s say you’ve
determined through testing that two scoops of Sustained
You can mix and consume Sustained Energy or Energy or Perpetuem per hour is your ideal caloric
Perpetuem three different ways depending on intake. For a four-hour workout, you’ll need eight scoops
individual preference and logistical concerns. in a bottle, then filled with water and shaken well. You
Please experiment with the following options to may need to add a few scoops at a time to get it all to
determine which works best for you. mix well. You then “nurse” this bottle, taking small sips
every 15-20 minutes.
The One-Hour Bottle - Mix the suggested amount of
Sustained Energy or Perpetuem for your bodyweight At this concentration, the water in the mixed bottle
(refer to dosage charts) in a 21-24 oz (approx 520-710 does not contribute much at all to your hourly fluid
ml) water bottle. Consume one bottle hourly. This intake needs. To meet your fluid requirements,
method is ideal when training or racing with a support you can carry a second and possibly even a third
crew and vehicle. If you’re without a support crew but bottle of plain water, use a hydration system, or
still want to use this option for mixing, keep in mind know where you can refill along your route. Drink
that it’s obviously less convenient as you’ll have to stop according to the temperature/humidity and your
more frequently to mix your fuel drink. Also, because exertion level so that you consume in the range of
you are trying to fulfill both hydration and caloric 16-28 oz (approx 475-830 ml) of plain water per
requirements from one source, you have limited ability hour. This way, as long as you can obtain water
to adjust one without affecting the other; you may along the way, you’re set for hours of hard training.
need to consume additional water to satisfy hydration
requirements. Gel or Paste - If you want to carry the highest volume
of calories in the least amount of space, making a
The Multi-Hour Bottle - This is by far the most thick mix is your best option. Sustained Energy or
convenient method of fueling because it allows you to be Perpetuem can be made into a super-concentrated,
self-sufficient for many hours, requiring only additional near paste-like consistency and dispensed from
plain water along the way. The only limitation is how a Hammer Gel flask. Using a blender or bowl and
many scoops you can fit into a bottle. Determine your spoon, mix scoops of powder with a small amount
proper hourly intake of scoops by experimenting with of water, gradually adding water as necessary to

create the consistency desired. If you’re using the Suggested Recovery Formulas*:
orange-vanilla flavor of Perpetuem, remember that
the heavier and more concentrated you mix it, the • 1 to 2 servings (2-4 scoops) of Recoverite in
sweeter and stronger the flavor will become. You 8-16 ounces/approx 235-475 ml (or more, if
can also add Hammer Gel for flavor. Depending on desired) of cold water is the most convenient
how many scoops per hour you require, and how way to refuel, providing 30-60 grams of
concentrated the mix is, each flask of Sustained complex carbohydrates, 10-20 grams of
Energy or Perpetuem can supply you with 2-4 hours whey protein isolate, plus ample amounts of
of fuel. As with the multi-hour bottle, you must carry glutamine.
additional bottles of plain water or use a hydration
system to meet your fluid requirements. • 1 to 1.5 scoops of Hammer Whey plus 3-4
servings of your favorite flavor of Hammer
Note: Please refer to the article “Hydration—What Gel in 6-8 ounces (approx 175-235 ml) of
You Need to Know” for more detailed information cold water. You can, of course, use more
on hydration requirements. water than is suggested. However, both the
Hammer Whey and Hammer Gel components
Post-Workout Fueling will all mix quite easily in very little water,
which may be desirable if you don’t want to
Recovery begins as soon as the workout ends. The eat or drink much after a hard workout.
sooner you refill the tank, the quicker your recovery
and the better prepped your body will be for the next • 1 to 1.5 scoops of Hammer Whey and 2-3
workout. In other words, how well you recover today scoops of Sustained Energy in 12-24 ounces
greatly determines how well you perform tomorrow. (approx 355-710 ml) of orange juice.
To put the finishing touches on your workouts, and to
get the full value out of every minute of your training, *Body size and length and intensity of the workout
make sure that you consume adequate amounts determine the amount you need. Obviously, a
of high quality and easily digested carbohydrates 110-lb/50-kg athlete requires far less after an
and protein as soon as possible after each of your easy two-hour run than a 190-lb (approx 86 kg)
training sessions. For more detailed information on athlete who just crunched an Ironman-length
the importance of post-workout fueling, please refer event. You will need to find the right combinations
to the article “Recovery – A Crucial Component For and amounts to best suit your own body.
Athletic Success.”
Summary
You’re already investing heavily into your sport; make sure that your fuel allows you to reap the full
benefits of all that you’re investing. Aside from water, which of course you will need to supply, Ham-
mer Nutrition has everything that you need to cover your fueling requirements prior to, during, and
after exercise. With Hammer Nutrition’s line of fuels, you can focus on your training and racing and
NOT have to worry about whether or not your fuel is going to come up short energy-wise, or literally
come back up. You’ve got better things to think about than that and we guarantee that with Hammer
Nutrition fuels you won’t have to worry about fuel-related problems any more. In fact, we guarantee
that when you use Hammer fuels you’ll experience better quality workouts and race performances.
Give Hammer Nutrition fuels a try today—starting with our recommendations on the preceding pages
and fine tuning them in your training—and see how good you’ll feel when you fuel your body right.

Supplementation -
A necessity for athletes
Bonus
Amanda McIntosh fresh off a first place

finish at the Q50 Trail Run in Patagonia. /
1.800.336.1977Photo:
/ www.hammernutrition.com / 121
Marcos Ferro, www.marcosferro.com
Supplementation
OVERVIEW
1. Despite some medical claims
and much popular sentiment to the
contrary, even a healthy, balanced sequence. This means that your first
diet cannot supply anyone, let alone supplement priority is a comprehensive
an endurance athlete, with a full multivitamin that addresses general
complement of all of the nutrients health needs.
necessary for optimal health.
4. Other vital supplements address the
2. The RDI (Recommended Daily need for increased energy production.
Intake) standard is not very useful Because of the complexity of our
for an endurance athlete, whose energy production pathways,
nutrient needs are far greater than we need to take a variety of
someone of the same age and supplements to address a great
sex in the “normal” population. number of metabolic processes,
Instead, we recommend thinking in such as oxygen utilization, glucose
terms of Optimal Daily Intake (ODI). An transport, and mitochondrial activity.
endurance athlete does not want to
merely prevent disease, they want to 5. Some supplements you should take
obtain the highest level of health and every day, such as Hammer Nutrition’s
fitness. Premium Insurance Caps multivitamin/
mineral/antioxidant/micronutrient
3. An endurance athlete is a healthy product, Race Caps Supreme, your first
person first, an athlete second, choice for energy production, and Mito
and an endurance athlete third. Caps, for optimizing cellular function
Your overall health must support your and overall health. Other supplements
athletic training, and your general address specific needs, such as soft-
training must support your specific tissue damage control or intestinal flora
training. Your supplement strategy regeneration. These are typically taken
should recognize and parallel this as needed.

SUPPLEMENTATION - A necessity for athletes
INTRODUCTION requirements, especially when I’m

training and/or stressed from
work/personal obligations.
I’ve been labeled a “supplement junkie”
for longer than I care to remember,
• Along with diet, exercise, stress
most likely because I’ve been taking
management, spirituality, and
supplements—and quite a few of them—
other components, I believe that
for 20+ years. I often get teased about how
supplementation contributes
many of them I take, with more than a
significantly to my overall well being,
few people over the years having asked
so that I can achieve the healthiest,
questions such as, “Why do you take so
most productive life possible.
many supplements? You’re eventually
going to die someday anyway, so isn’t
• Sure, I’m going to die some day, but I
taking all those pills kind of a waste?”
want to postpone that day for as long
Honestly, if I had a nickel for every time
as possible. Also, when I reach old
I heard that question… but I digress.
age, I still want to be mentally and
Seriously though, I am a big believer
physically active. When I hit my 60’s,
in the consistent use of an intelligently
70’s, and beyond, I don’t want to be
thought out supplement program and
incapacitated by sickness or disease;
my response to my naysayers is usually
I still want to be able to ride my bike,
something to this effect:
go skiing, and do other activities, and
I definitely want my mental faculties
• Yes, as much as possible, I try
intact as well. I don’t want to just
to consume the best diet I can.
exist when I get older; I want to live!
However, like you and everyone else,
I don’t eat an ideal diet all the time,
These are the primary reasons why I’ve
or at least as much as I should (such
been an admitted supplement junkie
as when I travel).
for all of these years. Sure, I’ve made
some mistakes over the years in my
• No matter how well I eat, no matter
supplement purchases (I’ve wasted a lot
how high quality my diet may be,
of money on supplements that over-
the nutrient density in the foods
promised and greatly under-delivered),
I consume won’t meet my body’s
Shanna Armstrong on her way to the 2006 Furnace Creek 508 women’s solo
division championship. / Photo: courtesy Chris Kostman, www.the508.com
but I remain a firm believer that, in • Even if we could obtain all of the
addition to a high quality diet, the nutrients we need from our diet, it’s
consistent use of the right supplements highly unlikely that any of us eats
has and will continue to pay significant an ideal diet as consistently as we
and noticeable benefits. As a result, I think we do.
have absolutely no regrets and offer no
apologies for the amount of supplements All of this said, please understand that
I’ve taken and will continue to take. I’m not suggesting that you can neglect
your diet, take scads of pills, and have
Now it’s my turn to ask you a question: all of your nutrient needs covered. By
Do you think that your diet provides the no means is that the message I’m trying
optimum amount of all nutrients, and to get across. No supplement program
thus you take no supplements? If you can or should take priority over the
answered, “Yes,” then this is a “must consumption of a healthy diet—that’s a
read” article for you, one that I hope no-brainer. Supplementation means just
will convince you of the importance of a what the word implies, supplementary.
supplement program. The pills we take do not substitute for a
healthy diet; I cannot emphasize enough
that your primary nutritional goal is to
SUPPLEMENTATION consistently consume a healthy diet.
One of the main reasons I recommend What does this entail? It means eating
the consistent use of an intelligently whole grains and locally grown organic
designed supplement program is fruits and vegetables as much as possible,
because, quite frankly, the “balanced and avoiding packaged, processed foods
diet will provide all you need” notion and junk foods at all times. It means a
is a myth. You cannot obtain all of the low-sodium diet. It means consuming a
nutrients your body requires from your variety of foods. It means avoiding foods
diet, and here’s why: containing artificial sweeteners, colors,
flavors, and preservatives. It means that
• There has never been a single you want to avoid added simple sugars
clinical study that documents what (sucrose, fructose, glucose, etc.) in both
comprises a balanced diet, nor one your daily diet and in your sports fuels.
that has demonstrated one’s ability It means many other things as well, but
to meet basic nutrient requirements you get the picture. At Hammer Nutrition
through whole foods alone. we emphasize both quality nutrition and
supplementation. As company founder
• New studies show that food Brian Frank is fond of saying, “the quality
alone does not supply all of the of the calories you consume always
micronutrients we need to prevent matters.” That’s a message you need to
deficiency, let alone achieve optimal take to heart!
health.
Supplementation fills in where diets fall
• Very few of us have routine access to short, and fall short they will, especially
fresh, locally grown foods. Much of given the high nutrient demands of
our diet comes from foods grown far endurance athletes. So where exactly
away, picked when unripe, and then does regular food consumption fall short?
sent packing. Nutritional content is
questionable and usually depleted. • Usually not in calories, except during

and right after endurance exercise. “Athletes today ingest only 11% of the
• Never in salt! organic nutrients from their food sources
• Often in protein for hard-training that the athletes of the 1940’s enjoyed.”
athletes.
• Seldom in fat, though Omega 3s can Even more sobering is the ever-
be an issue for some. increasing body of research that suggests
• Almost always in micronutrients, that many people’s diets are insufficient
and that’s the focus of this article. in supplying enough nutrients to prevent
a deficiency disease.
As mentioned earlier, regular diets simply
can’t cover the entire range of vitamins, Did you get that? Forget about
minerals, phytochemicals, antioxidants, providing enough nutrients to promote
and other micronutrients necessary to optimal health, many people do not
maintain optimal health and peak athletic eat enough quality food to meet the
performance. If you want to achieve your minimal Reference Daily Intake
best performances in your workouts and (RDI) micronutrient requirements for
races—and, even more importantly, enjoy preventing deficiency-related disorders.
optimal health (not minimal, optimal!)— Misner’s hallmark paper, “Food May
then daily supplementation is a necessity, Not Provide Sufficient Micronutrients to
not an option. Avoid Deficiency” (Townsend Letter
for Doctors and Patients 261:49-52,
Even the best of diets is not enough April 2005, available at http://www.
hammernutrition.com/downloads/diet_
deficiencies.pdf) is but one effort to point
Eating whole foods is by far the best way to
out this startling problem.
supply your body with the myriad plant-
derived, health-benefiting phytochemicals,
And Dr. Misner is not the only one
but today’s food supply can’t provide all of
who suggests that diet alone does not
the basic vitamins and minerals. Our food
provide adequate disease-preventative
simply won’t even meet the nutrient needs
micronutrients at the current RDI-
of average people, let alone athletes. Dr.
level. The research of the distinguished
Bill Misner wrote this many years ago, and
nutritional scientist Bruce Ames,
it’s something I’ve never forgotten (and
professor of biochemistry and molecular
neither should you):
biology at the University of California,
Hammer Athletes Clockwise L to R: Jared Browne; Troy

DeLong; Kip Koelsch; Reed Melton; Kim Helgans & Lito Nicolai
Berkeley, also presents a hypothesis that Recommended for what?
implies micronutrient deficiency may
eventually deteriorate the quality of whole The Reference Daily Intake standard
human cell health. A portion of Professor (formerly known as the Recommended
Ames’ abstract reads as follows: Daily Allowance, or RDA) doesn’t take into
account the higher needs of endurance
Inadequate dietary intakes athletes. Dr. Misner states, “Researchers
of vitamins and minerals are have established… that athletes tend
widespread, most likely due to to deplete vitamins, minerals, enzymes,
excessive consumption of energy- coenzymes, and other substrates more
rich, micronutrient-poor, refined than sedentary people do.” It’s not just
food. Inadequate intakes may result more calories that endurance athletes
in chronic metabolic disruption, need; it’s the whole nutritional bag.
including mitochondrial decay.
Deficiencies in many micronutrients Moreover, conventional standards are
cause DNA damage, such as tuned to deficiency avoidance rather
chromosome breaks, in cultured than optimal health, so it’s questionable
human cells or in vivo. Some whether anyone should rely on them.
of these deficiencies also cause In The Real Vitamin & Mineral
mitochondrial decay with oxidant Book: Using supplements for
leakage and cellular aging and are optimum health, 4th ed. (New York:
associated with late onset diseases Avery Publishing Group, 2007), Shari
such as cancer. Lieberman, Ph.D., and Nancy Bruning
Reference: Ames BN, Low micronutrient intake may devote a chapter to outlining the benefits
accelerate the degenerative diseases of aging through allocation of using a higher-dose vitamin/mineral
of scarce micronutrients by triage, Proc Natl Acad Sci USA,
2006; 103 (47): 17589-94. (Address: Nutrition and Metabolism supplementation regimen. I think the title
Center, Children’s Hospital of Oakland Research Institute, of this particular chapter, “The RDIs – The
Oakland, CA 94609, USA). http://www.ncbi.nlm.nih.gov/entrez/
query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&li Minimum Wages of Nutrition,” pretty
st_uids=17101959&query_hl=1&itool=pubmed_docsum much says it all. No one spells it out better
than Lieberman and Bruning in their
The bottom line is that our diets, no matter book, one that I highly recommend:
how good we think they may be, may not
provide enough of the micronutrients Just like the RDAs, the RDIs have
needed to prevent a deficiency. That’s three basic problems: (1) you cannot
why taking supplements, especially a get all of the nutrients you need
multivitamin/mineral supplement, is a from today’s food; (2) the RDIs
wise strategy to employ; it helps bridge the reflect amounts that are adequate
gap between what you should be receiving to prevent nutrient-deficiency
and what you’re actually getting from your diseases, and are not tailored
diet. Consuming the best possible diet as for individual needs; and (3) the
consistently as possible, and augmenting RDIs do not address or consider
that with a multivitamin/mineral optimum health or the prevention
supplement plus additional antioxidants of degenerative diseases such as
and auxiliary/complementary nutrients, cancer and heart disease.
is the best way to cover your nutritional
bases. In another chapter, “The Optimum
Daily Intakes (ODIs),” they write:
The Recommended Daily Intake:
In order to attain a state of optimum

health and disease prevention, we Are you convinced yet that you need to
must take into our bodies optimum— supplement? Remember, Dr. Lieberman
not minimum—amounts of vitamins has regular human welfare in mind,
and minerals. To distinguish and not the even higher demands of
them from the lesser amounts endurance athletes.
characteristic of the RDIs, I have
called these amounts the Optimum Supplements are dangerous?
Daily Intakes, or ODIs. The need for
Antioxidants shorten life span?
ODIs is based on six factors:
Be careful what you read!
1. The RDIs are generally based on
an amount that simply prevents Every once in a while you’ll come across
overt deficiency diseases. a media article lambasting, or at least
2. The RDIs do not take into questioning, the use of supplements. It’s
account preventative or usually not bad science, but misapplied
therapeutic levels of nutrients. research in the hands of story-seeking
3. We cannot meet the RDIs even media. Studies that apply only to very
if we eat the “perfect” diet. limited conditions, or that have only
4. Because of many factors, mildly suggestive findings don’t stop
including the loss of nutrients circulation-hungry editors from printing
through shipping, storage, and these results with sensational headlines
processing, the foods available to that make sweeping generalizations.
us do not contain the amounts Sometimes the studies themselves seem
of vitamins and minerals they to be questionable, and this makes what
should contain. the public finally reads even more suspect.
5. Owing to the constant
bombardment of stress factors, Perhaps you remember the vitamin E
from pollution to emotional “studies” from not so long ago, the ones
stress, we require higher levels that suggested that high doses of vitamin
of vitamins and minerals than E were not only unsafe, but they also
originally thought. contributed to potentially shortened
6. We do not absorb 100% of the life span. As it turns out, this wasn’t
vitamins and minerals in foods new research at all, but rather a meta-
and supplements. analysis, a mathematical study that
Michigan’s Triathlon & Duathlon Championship at Pontiac Lake. /

Photo: Mike Muha
combines data from different trials in overwhelmingly positive results.
an attempt to draw statistically valid
conclusions from the larger, combined set
A recent study: Just one of many
of data. Bottom line was that the findings
of the meta-analysis were inappropriately
While “scare tactic studies,” as I like to
applied to the general population.
refer to them, often make the headlines,
seldom are positive study results
Not too long after that, another attack
promoted. As an example, the safety
on supplements hit the front pages.
and efficacy of beta-carotene has come
Australia’s Sydney Morning Herald
into question quite a bit in recent years.
announced “Vitamins Raise Death Risk.”
However, because it’s a study/article
Now if that’s not enough to get you at least
that shows positive benefits (and yes,
a little concerned about taking vitamins,
I’m being cynical here), I’m betting you
you’re not easily frightened! Now, the
haven’t heard of one of the most recent
studies weren’t necessarily targeting
beta-carotene studies. Check this out:
vitamins per se, but antioxidants in
general. Well, guess why the subjects in
Beta-carotene supplementation
these studies died: over two-thirds of the
associated with reduced cognitive
people involved in them were already
decline
sick with heart disease, cancer, or other
The November 12, 2007 issue of the
ailments. Taking antioxidants didn’t
AMA journal Archives of Internal
prevent these already very sick people from
Medicine reported on a study that found
dying! Of course, that really shouldn’t come
that taking beta-carotene supplements
as a surprise because they (antioxidants)
for 15 years or more might confer a
are intended to help prevent disease, not
protective effect against cognitive
cure already existing conditions. Research
decline in older men.
has already established that antioxidants
don’t work in disease treatment. Taking
The research involved 5,956 men
vitamin E (or whatever) didn’t prevent a
over the age of 65 who participated
person already afflicted with cancer from
in the Physicians’ Health Study II,
dying of cancer.
a randomized trial of beta-carotene
and other nutritional supplements
Now, when the playing field isn’t
for the prevention of chronic disease.
anywhere near being level—in this case
The Physician’s Health Study II is a
meaning that when over two-thirds of
continuation of the Physicians’ Health
the people involved in the studies were
Study, which tested the effect of 50
already very sick—how can you not
milligrams beta-carotene every other
have negative results? This is really
day and low dose aspirin on male
an inappropriate application of limited
participants. For the current study,
research. Call it sensationalism or flawed
Francine Grodstein, ScD, of Brigham
science or both, but the fact remains that
and Women’s Hospital and Harvard
we already have an enormous amount
Medical School and her associates
of research (including one listed just
administered cognitive function tests
following this paragraph) that has shown
to 4,052 men who participated in the
the overwhelming benefits of antioxidant
original study since 1982, and 1,904
supplementation for reducing free radicals
newer recruits enrolled between 1998
and improving health. The bottom line
and 2001.
is that the sensible use of antioxidant
supplements yields numerous and
The team found that those who received

beta-carotene for an average of 18 their commentary. They conclude that,
years had significantly higher scores “the public health value of beta carotene
on several tests of cognitive function supplementation merits careful evaluation.
compared with those who received a Moreover, as these data support the
placebo. Among men who had received possibility of successful interventions
short-term treatment with beta-carotene at early stages of brain aging in well-
there was no improvement observed. functioning subjects, investigations of
additional agents that might also provide
“The results support the hypothesis such neuroprotection should be initiated.”
that long-term supplementation may be
Source: http://www.lef.org/newsletter/2007/2007_11_13.htm
necessary to achieve cognitive benefits,” the (reprinted with permission)
authors remark. They note that the Nurses’
Health Study found that a decade or more of
vitamin E supplementation was associated
A comprehensive supplement
with improved cognition, while failing to program—A necessity, not an option!
find the same result with shorter-term
use. Similarly, the Honolulu-Asia Aging To optimize athletic performance and
Study found improvements in cognitive overall health, you need to consistently
impairment associated with vitamin C and consume the best possible diet and
E supplementation only after 10 years. In augment that diet with a high quality,
animals, brain aging starts early in adult comprehensive supplement regimen.
life, and long-term nutrient exposure may You need to tailor your supplement
be required for neuroprotection. program to the specifics of your
particular training, health, and personal
“In this generally healthy population, the factors. A 64 year-old male Nordic skier
extent of protection conferred by long-term has different requirements than a 22
treatment appeared modest; nonetheless, year-old female triathlete. That’s where
studies have established that very modest the Hammer Nutrition supplements
differences in cognition, especially verbal come in. As with our fuels, we have
memory, predict substantial differences in designed our supplement line for
eventual risk of dementia; thus, the public maximum flexibility and integration.
health impact of long-term beta carotene Whatever your personal needs require,
use could be large,” the authors write in we have products available to keep your
Jeff Olson from Billings, Montana rides around the smoke during
the 2007 Highline Hammer. / Photo: Kelly Pris
body in the best possible condition. places equal emphasis on recovery.
To make your supplement selection easy 3. The consistent use of high
and effective, we’ve divided our line quality nutritional supplements
into four categories: Essential, Very and fuels, and a sensible
Important, Important, and Specific supplement/fueling program –
Support. This classification derives As an athlete, you place enormous
from a basic, but oft forgotten maxim of physiological demands on your
endurance sports nutrition: body. Your nutrient requirements—
just to maintain health—are much
YOU MUST BE A HEALTHY greater than the average person.
PERSON FIRST, AN ATHLETE But your goal isn’t to just maintain
SECOND, AND AN ENDURANCE health at a minimally acceptable
ATHLETE THIRD. standard; your goal is to achieve
supreme health. In addition, you
Unless you take care of the basics, you want to get the absolute most out
can’t succeed with your downstream of your body so that it can do what
goals. That’s why our most basic you want it to in your workouts and
products address overall health races, while you have more fun and
issues, not the specifics of endurance achieve more success in the process.
exercise. Many athletes think that a
daily vitamin is expendable because All three of these areas are important, and
they’re looking for the “secret formula” if one is lacking, the others can’t pick up
that will give them extraordinary the slack. I hope that you’re now convinced
endurance. Your body knows better! of the importance of an intelligent
Our supplement program will keep supplement program and the key role
your body healthy so that it can train at it plays in helping you achieve optimal
higher levels and thus produce better athletic performance and overall health.
race results. Don’t look for magic in a
bottle. Look for health support so In addition to the information provided
that your hard training will give in this article, you’ll find more useful
you the maximum benefit. articles about supplementation in
general, as well as information on all
Putting It All Together of the Hammer Nutrition supplements,
at www.hammernutrition.com. Our
Product Usage Manual is an easy-to-
I’ve often said that athletic success
read guide that will help you with your
depends on three key factors:
supplement purchase decisions, as well
as providing suggested doses for each
1. The use of high quality
of the Hammer Nutrition supplements.
equipment – You don’t need
Download your free copy at www.
the “limited edition, gold plated”
hammernutrition.com/downloads/PUM.
model, but you do need to use good
pdf. Of course, if you need assistance
equipment.
in putting together a supplement
2. The incorporation of an
program or to help fine-tune your
intelligent training and recovery
current program, our knowledgeable
program – You can’t just ad lib a
client service staff is ready to assist you.
training regimen and hope that the
Please don’t hesitate to call or email us!
pieces will fall into place. You need a
systematic, incremental, personally
adapted training program that

The Daily Essentials

This category includes the three primary
products in the Hammer Nutrition line:
Premium Insurance Caps, Race Caps
Supreme, and Mito Caps. These three form
the foundation of your supplement program,
as they provide the widest range of benefits
for enhancing both athletic performance and
overall health. You should take these three
daily, throughout the year. Because they
provide tremendous general health benefits,
we also recommend them for daily use by
non-athletes.
Benefits of the Daily Essentials

• Provide basic vitamins and mineral and ensure efficient production of
replenishment to optimize overall energy.
health.
• Provide support for mitochondrial
• Provide enhanced immune system health. In our view, the longer you
and cardiovascular system support can stimulate the number, lifespan,
by supplying a wide range of and health of the mitochondria, the
antioxidants to neutralize free longer you will live and the better
radicals produced by increased you will perform in endurance
physical activity. Unchecked, free events. The athlete who has the
radicals cause cell damage and lead most healthy/efficient active
to many disease states. mitochondria is the athlete who
performs at their best.
• Provide key substrates to enhance
Chris Cooke rounds the corner at the Togoparts 11-hour MTB

Enduro in Singapore. / Photo: Denise Moir
Very Important
These products provide additional
support and benefits by adding
additional nutrients that
complement the Daily Essentials.
They address several different
physiological functions. You can use
these products daily or as needed.
Super Antioxidant – An ultra REM Caps – A natural sleep formula

potent, non-vitamin antioxidant to help you accrue more quality REM
formula. Enhances recovery by time, and wake up in the morning
reducing soreness and fatigue, feeling refreshed. Better sleep =
improving circulation, and helping higher HGH levels = better recovery.
to maintain optimal immune system For anyone with sleep deficits; also
functioning. Provides additional has antioxidant properties.
antioxidant coverage to Premium
Insurance Caps. Use after lengthy or Tissue Rejuvenator – Four active
very strenuous aerobic workouts. ingredients and a multi-nutrient,
anti-inflammatory pain relieving
Phytomax – A live, green, Super component make this supplement
Food supplement containing ample ideal for protecting and maintaining
amounts of easily assimilated organic healthy joints and connective tissue,
minerals, as well as enzymes and and aiding in recovery from joint
phytochemicals. Makes sense as a injuries.
dietary supplement, especially in
winter when fresh produce is scarce,
or when traveling.
Hammer athletes take a bike tour of the Flathead Valley before the
2007 Highline Hammer. / Photo: Matt Wingate
Important
These products provide additional
benefits beyond the nutrient strength
of the products in the previous two
categories. Mostly, these are taken as
needed at various times throughout
the year. If you’re seeking the ultimate
supplement program, then you should
consider products in this category.
Xobaline – Use after workouts to improve intestinal health, immune

optimize production of red blood cells, and digestive system function, and
reduce fatigue and related symptoms, nutrient absorption.
and enhance muscle repair and
regeneration. Ideal for athletes Boron – Safely and naturally
concerned about anemia. restores normal hormone levels,
which are depressed as a result of
Chromemate – This trace mineral endurance training. Normalizing your
helps ensure proper insulin function, hormone levels dramatically enhances
maintains healthy cholesterol levels, recovery, workload tolerance, and
enhances recovery, and curbs sugar libido. Strongly recommended for
cravings. anyone over 40.
Digest Caps – Aids in maintaining

proper levels of healthy bacteria
in the digestive system. This helps
Elizabeth Moore of Team Nemo displays her Hammer supplements. /

Photo: Jennifer Johnson
Specific Support
Not usually taken
regularly; however, they
may become essential
for certain athletes
and/or under specific
conditions.
Anti-Fatigue Caps – Helps remove Energy Surge – Use as needed for a

excess, fatigue-causing, performance- quick energy boost during interval or
robbing ammonia from cell pathways. speed workouts, just prior to increased
Especially effective in reducing efforts during training or competition
fatigue in extended endurance events (such as a big climb or an attack), or for
while also providing electrolytic a perk during ultra distance events.
mineral support.
Appestat – The sensible, healthy
Race Day Boost – Enhances the approach to weight loss. Use to
functions and performance of your control cravings and support your
body’s three energy production weight loss program. Very helpful in
pathways, and effectively buffers the off-season.
lactic acid. Use for four days prior to a
major event and enjoy up to an 8-10% PSA Caps – Effective, non-
improvement in performance time. prescription nutrient support for
male prostate health.
Andrew Fisher of Team Hagens Berman celebrates his victory at

the Walla Walla road race. / Photo: Mike Hone
About the Author
Steve Born
SENIOR ADVISOR
Steve’s decade-plus of involvement in the
sports nutrition industry, as well as nearly 15
years of independent research in nutritional
fueling and supplementation, has given
him unmatched familiarity with the myriad
product choices available to athletes. As a
senior staff member at Hammer Nutrition,
Steve provides individual consultations
to athletes of every level - beginner to
professional - and in every discipline of
endurance sports, helping them to achieve
optimal performance in their training and
racing. Steve says, “I derive just as much
pleasure from helping other people reach
their goals as I do my own; it’s the best part
of the job.”
Steve’s competitive athletic career spanned

15 years. Among his accomplishments he is
a three-time Race Across America finisher,
the 1994 Furnace Creek 508 Champion and
1999 runner-up, the only cyclist in history to
complete a Double Furnace Creek 508, and
is the holder of two ultramarathon cycling
records. Most recently, Steve was inducted
into the Ultramarathon Cycling Hall of Fame,
the fifth person to receive this recognition.
In addition to cycling, Steve is also an avid
nordic skier, having competed in several
marathon races in the past decade.
*None of the statements in this guide have been evaluated by the FDA. The contents of this
guide and the products mentioned herein are not intended to diagnose, prevent, treat or cure
any disease. Consult your physician before starting any exercise or weight-loss program. 1.800.336.1977 / www.hammernutrition.com / 135
$4.95
The Endurance Athlete’s GUIDE to SUCCESS

For too long, endurance athletes have been bombarded, and probably confused by, the plethora of
concepts (including some pretty bizarre ones) regarding the proper fueling of their bodies prior to,
during, and after exercise. To the rescue comes The Endurance Athlete’s Guide To Success, which
cuts through all the hoopla and provides a primer regarding these important issues. While finding
the solution to properly fueling the body is a very individualized endeavor, requiring consistent
practice in training, this handbook provides the basic guidelines. It serves as the rationale behind
the HAMMER NUTRITION line of endurance supplements and fuels which have been successfully
used in nearly every conceivable endurance and ultra endurance contest on the planet.
Above: Michael Emde celebrates his second consecutive win at the 2007
Furnace Creek 508. / Photo: Chris Kostman, www.the508.com
Whitefish, Montana
1.800.336.1977
136 / The Endurance Athlete’s Guide Towww.hammernutrition.com
Success

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8th EDITION

The Endurance Athlete’s

Everything you need to know about optimum caloric,

More than 500,000 copies in circulation!

Replacement vs. Replenishment........................................................... 7

Hydration - What you need to know.................................................... 15

Proper Caloric Intake During Endurance Exercise................................ 41

Recovery - A crucial component for athletic success........................... 53

The Pre-Race Meal............................................................................. 71

The 10 Biggest Mistakes Endurance Athletes Make ........................... 79

The Importance Of Protein For Endurance Athletes.............................. 95

Supplementation - A necessity for athletes....................................... 121

‘Guide To Success’ Layout / Design: Angela Nock & Kelly Pris

6 / The Endurance Athlete’s Guide To Success

Hammer Ambassador Mike Freeman has

8 / The Endurance Athlete’s Guide To Success

INTRODUCTION directly to our pores to provide sweat to

10 / The Endurance Athlete’s Guide To Success

Hammer Athletes L to R Clockwise: Eric Marquard; Bruce

12 / The Endurance Athlete’s Guide To Success

What does research show regarding is utilized (“burned”) can be efficiently

14 / The Endurance Athlete’s Guide To Success

Proper hydration entails more than drinking as

16 / The Endurance Athlete’s Guide To Success

INTRODUCTION has in human physiology, we’ll focus on

Steve Born and Cassie Lowe enjoying a ride in Glacier Park. /

18 / The Endurance Athlete’s Guide To Success

Symptoms by percent body weight water loss:

Barb Watson stays properly hydrated on a training ride in New

20 / The Endurance Athlete’s Guide To Success

John Spurgeon fuels right with Hammer products during the

22 / The Endurance Athlete’s Guide To Success

Hydrating properly is easy with the right amounts of fluids. / Photo:

24 / The Endurance Athlete’s Guide To Success

Hammer Athletes L to R Clockwise: Bill Anders; Richard McAfee;

For satisfying hydration requirements prior to a race,

26 / The Endurance Athlete’s Guide To Success

Personalized data is the key such as a balance scale) may well

Rebecca Rusch followed the Hammer fueling guidelines to a win in

28 / The Endurance Athlete’s Guide To Success

Carrying electrolyte capsules allows you to maintain

6. For light and/or short duration

7. NEVER, ever, use salt tablets.

30 / The Endurance Athlete’s Guide To Success

INTRODUCTION stress to prove that electrolytes are as vi-

Team Donate Life-Primo celebrates the completion of their first

What are electrolytes? 1.) They provide only two of the

32 / The Endurance Athlete’s Guide To Success

Rafael Pacheco heads to T1 to pick up some Endurolytes

34 / The Endurance Athlete’s Guide To Success

36 / The Endurance Athlete’s Guide To Success

Sal Castro earns a top 10 overall finish at the Long Beach

38 / The Endurance Athlete’s Guide To Success

What about HEED?

Nick Erhardt spends the day climbing on Yosemite’s El Capitan

“The Endurolytes Rationale”

“Does a High Sodium Diet Inhibit Endurance Performance and Health?”

“What is the Role of Sodium During Hyperthermic Endurance Events?”

ELECTROLYTES DONE RIGHT

40 / The Endurance Athlete’s Guide To Success

Paul Romero of Team Sole feels good enough to go for style

42 / The Endurance Athlete’s Guide To Success

INTRODUCTION Looking back, I wonder how I ever