Hammer Nutrition Blog

Hot Tip: Hot-Weather Training/Racing Recovery Tips

May 8, 2010

Hot Weather Training Racing and Recovery TipsAs an ultra endurance rider, I usually have a low-grade fever after many events and some of my longer training rides which I have been told is due to several factors:

* Some dehydration
* An immune system that is not up to 100%
* Hours of pushing my body above its normal core temperature Continue Reading »

Hot Tip: No High-Fiber Foods as Pre-Race Meal

May 1, 2010

No High Fiber Foods as Pre-Race MealJon Berghoff at his 400 Mile Extreme Marathon to help raise funding and awareness for the Front Row Foundation Photo Courtesy: Carl Drew and Lindsay Musser

Consuming an adequate amount of fiber is, as you know, a good thing for general health purposes. However, high-fiber foods, such as oatmeal, are not ideal pre-workout/race meal choices. Quoting Dr. Bill Misner, Ph.D. – “a high fiber pre-race meal may ‘create the call for an unscheduled and undesirable bathroom break in the middle or near the end of the event.’” Continue Reading »

Hot Tip: Caffeine Reduction Prior to Racing

April 24, 2010

Caffeine Reduction Prior to RacingTolerance does develop with chronic caffeine use, even if it is only 1-2 cups per day. Caffeine stimulates adenosine receptors in your nervous system and with chronic use your body creates more of these receptors,creating the tolerance. This is called up-regulation (more of the receptors need to be stimulated for the desired effects which results in more caffeine needed). True that the half-life of caffeine is 6 hours, which means it takes 30 hours – 5 half-lives – to be completely gone from your body; however the receptors take a bit longer to downregulate. This can take anywhere from 1-5 days, differing per individual and based on the amount of routine caffeine intake. I routinely recommend people refrain from caffeine for 5 days before races for the maximal effects of caffeine if you plan to use it during your race.

Thanks to Hammer Nutrition client Dr. Michael Cohen for this information

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Hot Tip: Keeping Premixed Bottles Cold at Special Needs

April 17, 2010

Keep Premixed Bottles Cold at Special NeedsIf you’re doing an iron distance triathlon and are making a multi-hour bottle of Sustained Energy or Perpetuem for use during the second half of the bike course, the challenge you face for a hot-weather race is how to keep that second bottle cold. An ideal way to do achieve this is to wrap the bottle in a damp/wet face cloth or dish towel, and then freeze it the night before the race. Continue Reading »

Hot Tip: Race Day Boost for Cycling Stage Races

April 10, 2010

Race Day Boost for Cycling Stage RacesKevin Pawlik Jr , flies first across the finish line, winning the Cat 5 Sunny King Criterium in Anniston, AL. Photo by Teressa Pawlik

If you’re a cyclist involved in a multi-day stage race, this Race Day Boost protocol – while not having any specific scientific studies to back it – has been proven quite successful with hundreds and hundreds of cyclists over the years: Continue Reading »

Hot Tip: Concentrated Fuel Mixing Suggestions

April 3, 2010

Concentrated Fuel Mixing SuggestionsDavid Godfrey mixes fuels for Land Rover-Orbea Cycling Team during the Nature Valley Grand Prix in Minnesota.

I’ve found that mixing four scoops of Perpetuem into a flask gives a good consistency, and lasts me right around 2 hours. Any more Perpetuem and I find the paste too thick to squeeze out easily. I fill my Hammer flasks to just below line 2 with water, dump that into a large measuring cup, stir in the Perpetuem, and pour it into the flask. Continue Reading »

Hot Tip: Use Endurolytes During Bikram Yoga

March 26, 2010

Use Endurolytes During Hot YogaMy Endurolytes have been sitting in the cupboard with all the chilly weather we’ve been having as of late. However, I came across a two weeks unlimited Bikram (Hot) Yoga for $20 offer that I couldn’t pass up. For those of you unfamiliar with Bikram Yoga, it is a 90- minute class performed in a room heated to about 105 degrees and 30% humidity. If you are not soaked after the first 10 minutes of practice, something is definitely wrong with you! Continue Reading »

Hot Tip: Satisfying Hydration Requirements Prior to a Workout or Race

March 20, 2010

Satisfying Hydration Requirements Prior to a Workout or RaceJaclyn, pounding down some HEED, at the Girls Junior Olympic Volleyball Championships in Miami. Photo: Perry Barrette

Here are a couple recommendations for ensuring that you’re properly hydrated prior to the start of a workout or race: Continue Reading »

Hot Tip: You Don’t Have to Use What’s at the Aid Stations

March 13, 2010

You Don’t Have to Use What’s at the Aid StationsGo with what got you there! You don’t have to use what’s at the aid stations.

A big fallacy is the notion that you have to rely on what is at an event to get you through your event. You have to remember the 6 P’s – Proper Prior Planning Prevents Poor Performance. Continue Reading »

Hot Tip: Delayed Onset Muscle Soreness

March 6, 2010

Delayed Onset Muscle SorenessPhoto taken at Jon Berghoff’s 400 Mile Extreme Marathon to help raise funding and awareness for the Front Row Foundation. Photo Courtesy: Carl Drew and Lindsay Musser

One of the techniques I’ve used to help with DOMS (Delayed Onset Muscle Soreness) is to follow the “Hammer Whey protein before bed” protocol. It’s worked well for me on several occasions now. I also seem to sleep better too. These last few months I’ve gradually migrated from running to cycling, becoming a daily commuter. The ride is mildly hilly 14 miles each way to the office. When I first started, I was pretty much guaranteed to be sore the next day after the ride home. It’s mostly uphill, so I started with the “Hammer Whey before bedtime” protocol and found out I wasn’t as sore the next day. Within a week, I was able to ride back to back days. Personally, I’ve kept the protocol going, even though I ride 5 days a week and I’m not sore anymore. I just feel better the next day, especially towards the end of the week.

Thanks to Mark S. for this Hot Tip

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