HAMMER NUTRITION

Your Pre-Race Meal

Three hours before exercise starts, complete your meal of 300–500 calories of low-fiber, easy-to-digest complex carbs and a small amount of protein, and some fat.

Then, allow for digestion. Sip water, with no liquid or solid calories until shortly after the start.

The Night Before

Don’t “carbo-cram” the night before. It only fills your intestines.

If you have an early start, skip breakfast altogether.

For dinner, eat light and clean. That means no refined sugar, saturated fats, or alcohol. Eat until you’re satisfied and call it a night.

Start Fueling After the Gun

Proper fueling starts 10 minutes after the gun goes off. Consume a serving of Hammer Gel® at the beginning of your activity.

Choose Your Carbohydrates Carefully

Use complex carbohydrates for fuel to avoid erratic blood sugar levels, extra electrolyte needs and inhibited fat burning.

Include Protein for Long Events

During efforts of 2-3 hours or longer, it’s important to include protein in your fuel supply as about 10% of calories burnt will come from protein, whether from fuel or muscles.

Know Your Calorie Needs

Replenish calories hourly in proportion to your bodyweight ±20% for the most efficient energy production.

This is your magic number.

Plant Protein

Plant proteins are preferred for use during exercise because their metabolization doesn’t produce ammonia like whey protein will, which is a big factor in combatting fatigue.

Hydrate Consistently

Hydrate effectively all day, every day.

Don’t try to super-hydrate prior to exercise. You are not a camel.

During exercise, practice measured fluid consumption, adjusting intake to match temperature and sweat rate.