ESSENTIAL KNOWLEDGE

image

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

image

HYDRATION

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

Read More

image

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.

Read More

image

ELECTROLYTES

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

Read More

image

PRE-EXERCISE FUELING

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

Read More

image

RECOVERY

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

Read More

image

LESS IS BEST

To fuel successfully, less is better than more!

Read More

image

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.

Read More

HAMMER GUIDES

image

FIVE SECRETS OF SUCCESS FOR ENDURANCE FUELING

Download PDF

image

2019 PRODUCT CATALOG

Download PDF

image

HAMMER NUTRITION COOKBOOK

Download PDF

image

PRODUCT USAGE MANUAL

Download PDF

image

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

Download PDF

image

CONSUMER EDUCATION GUIDE

Download PDF

image

HAMMER NUTRITION FUELS & SUPPLEMENTS GUIDE

Download PDF