Essential Knowledge

KEY CONCEPTS FOR PEAK PERFORMANCE


Whether you are preparing for your first marathon or a veteran who just wants a refresher, this is the place to start. Below you will find essential information on hydration, calories, electrolytes, and much more. Under Hammer Guides, you can download FREE PDFs of our most popular publications. 

Read, use, succeed! After this, you're ready to move on to Advanced Knowledge.


ESSENTIAL ARTICLES


HYDRATION


Keep fluid intake during exercise
between 475-825 ml per hour.


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CALORIC INTAKE

Restrict caloric intake to 120-180 Kcal
(or 30-45 gram of carbohydrates) per hour
during exercise. Choose fuels with complex
carbohydrates, not simple sugars.


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ELECTROLYTES

Replenish electrolytes with a balanced
formula (not just salt!) in amounts
appropriate for conditions.


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PRE-EXERCISE FUELING

Before workouts and races, consume
300-400 Kcal. Complete your meal 3 hours
before exertion.


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RECOVERY


Replenish your body with carbohydrates
and protein as soon as possible after 
each exercise session, ideally within 
the first 30-60 minutes.


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LESS IS BEST

To fuel successfully, less is better than more!



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THE TOP 10 - THE BIGGEST MISTAKES
ENDURANCE ATHLETES MAKE


If you're cramping, fading, or bonking and
not sure why, read this! Hammer can help
you avoid the most common mistakes.


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HAMMER GUIDES


FIVE SECRETS OF SUCCESS  FOR ENDURANCE FUELING


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2017 PRODUCT CATALOG


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HAMMER NUTRITION COOKBOOK


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PRODUCT USAGE MANUAL


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ENDURANCE ATHLETE'S GUIDE TO SUCCESS (V. 9)


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CONSUMER EDUCATION GUIDE


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HAMMER NUTRITION FUELS & SUPPLEMENTS GUIDE


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