ESSENTIAL KNOWLEDGE
 | KEY CONCEPTS FOR PEAK PERFORMANCEWhether 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
LESS IS BESTTo fuel successfully, less is better than more! |
1. HYDRATIONKeep fluid intake during exercise between 16-28 ounces per hour. |
2. CALORIC INTAKERestrict caloric intake to 120-180 cal/hr during exercise. Choose fuels with complex carbohydrates, not simple sugars. |
3. ELECTROLYTESReplenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions. |
4. PRE-EXERCISE FUELINGBefore workouts and races, consume 300-400 calories. Complete your meal 3 hours before exertion. |
5. RECOVERYReplenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes. |
THE TOP 10 - THE BIGGEST MISTAKES ENDURANCE ATHLETES MAKEIf you're cramping, fading, or bonking and not sure why, read this! Hammer can help you avoid the most common mistakes. |
PROTEIN - WHY IT'S IMPORTANT FOR ENDURANCE ATHLETESEndurance athletes tend to focus on carbohydrate intake and pay little, if any, attention to protein. As a result, protein deficiency appears often among endurance athletes. |
HAMMER GUIDES
FIVE SECRETS OF SUCCESS FOR ENDURANCE FUELING |
2019 PRODUCT CATALOG |
HAMMER NUTRITION COOKBOOK |
PRODUCT USAGE MANUAL |
ENDURANCE ATHLETE'S GUIDE TO SUCCESS (V. 9) |
CONSUMER EDUCATION GUIDE |
HAMMER NUTRITION FUELS & SUPPLEMENTS GUIDE | |
