Clearing up the Confusion
BY BRIAN FRANK
The variety of fuels that Hammer offers and how we explain their best use has inadvertently caused much confusion. Hopefully, this article and accompanying video will clarify this for you and everyone else.
Back in 1992, when I introduced Sustained Energy, it was intended for our Clients engaging in long-distance, mega-endurance efforts. In the late 80s and early 90s, ultra, distance events were increasing, and there were no products designed or intended for long periods. The only available fuels were the usual sugar, citric acid, and salt combo, and they did not work for ultra distances.
However, shortly after introducing Sustained Energy, giving athletes a real ultra fuel, I realized there was a lack of carb fuels for higher intensity, shorter duration exercise. It turns out the products of the day were not working for many athletes even in these shorter durations. This led me to develop Hammer Gel and then HEED.
The introduction of Hammer Gel in 1995 and HEED in 2004 created the need to differentiate the products and their best uses. To help facilitate this, we started talking about exercise periods lasting less than or more than three hours so you would know which fuel is best based on the duration of your exercise. The introduction of Perpetuem in 2002 increased this need.
Since then, we've been suggesting that athletes think about fueling for their exercise bouts with a hard dividing line of under three hours or over three hours. If you exercise for 1-3 hours, use Hammer Gel if you are a water drinker, and HEED if you are a drink drinker (see my other article/video on this subject): Both are complex carb-only fuels that provide a quick boost for these durations.
However, if you plan to exercise for longer than 3 hours, Perpetuem or possibly Sustained Energy should be your primary source of calories. They contain protein, and Perpetuem even has some fat in it.
The above instructions confused many clients and even some of our staff. No one is confused about exercise lasting less than 3 hours – use Hammer Gel or HEED, and you'll be golden. It's the 3 + hours fueling where things get confusing. Even today, I regularly hear clients asking:
“Does that mean for my long events, I start with HEED or Gel for the first three hours, THEN switch to Perpetuem or Sustained Energy?”
NOPE. This is absolutely not what I am trying to convey.
The big idea here is that when you exercise for 3 + hours, you forego the Gel/Heed and start immediately with your protein-fortified fuel. This is super key and the big takeaway here.
After many hours, to avoid flavor fatigue, to change things up, or for more energy towards the end.
Sustained Energy and Perpetuem
Either or both, this magical combo is for the long days.
We’re talking about 3, 6, 12, 24, 36 hours, and beyond.
The difference is both Sustained Energy and Perpetuem contain protein. Heed and Gel do not.
This is especially important because, after about 1.5 hours, your body will begin burning some protein in the gluconeogenesis process.
In fact, roughly 10% of calories converted to glycogen will come from protein.
That said, if you're not consuming a steady protein source during these long activities, it has to come from somewhere.
By using a carb-only fuel source, after a while, your body will have to start robbing protein from… you guessed it - your hard-earned muscle mass.
This will cannibalize your precious muscle and accelerate fatigue – both of which we want to avoid.
Sustained Energy and Perpetuem are here to fill the void and help offset what you are burning.
Furthermore, Perpetuem has the Bonus advantage of having some fat to help with fat metabolism. (Read more here on ENW, all about the many benefits of some Good Fat!)
Cheat Sheet
Jot this down…
Under 3 hours: HEED and/or Hammer Gel alone is fine.
3 hours or more: Use Sustained Energy and/or Perpetuem from the start.
Start sipping away 10-15 in and continuously throughout your activity.
After 6-12 hours or more, to break up the flavor fatigue, go ahead and have a little HEED or Gel for a palette perk and to get up that next hill.
26 comments
Are either of the 3+ hour fuels available in a non liquid form? My stomach tends to object to any liquids that aren’t water, but I can tolerate mild solids and gels.
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Hammer Nutrition replied:
Hello Krysten, Thank you for your questions. The short answer is yes. We do make Perpetuem in solid form (Perpetuem SOLIDS), but not Sustained Energy. However, it’s important to differentiate Hammer liquid fuels from all other brands. Most or all other brands feature a lot of sugar, fructose being worst, along with plenty of citric acid for flavor “tartness” – Unfortunately, these are also the ingredients that cause the stomach problems you and most other athletes experience. Neither Perpetuem or Sustained Energy contain any of these ingredients and are usually well tolerated by athletes with the most sensitive stomach, as long as they don’t over consume. BDF
Thank you Brian for the clarifications.
However, I still have a question..as a Marathon runner aiming for a 3:15 PB what mix of Fuel would you advise? I see this time duration falls in a grey area.
Regards,
Anirudha
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Hammer Nutrition replied:
Hello Anirudha, thank you for your comment and question. You are correct that ET gives you choices. In this instance, most opt for Hammer Gel in pouches or flask due to the fast pace you’ll be running. Alternatively, I’ve worked with runners who preferred a flask of Perpetuem paste for the first 20, whatever is on course to get to the finish. However, I would say the most important factors are avoiding loading in the 24/48 hours before start time and nailing your pre-race meal 3 hours prior to start. Once under way, 120-150 calories per hour should get you to at least mile 20. 2-3 endurolytes at hour 1 and hour 2. Keep that going to the finish, or switch to sugar (coke or g) for the last 10K if you want. BDF
Hi Brian, Thanks for your clarification and fantastic products. I used them exclusively for Ultraman in Noosa Australia in 2018. I used Hammer products solely for the 9 months training prior so my body was well and truly use to them. Each day started with Fully charged 30 min prior. 15 minutes prior my first dose of Race Caps Supreme, Anti Fatigue Caps, & Endurolytes Extreme. 5 minutes before start I consumed one Espresso Gel. Through each hour I consumed one drink bottle which contained 1 hr of Perpetuem fuel to my weight as per the guide lines you provided in 5 SOS pamphlet (printed a few of those to hand out to mates). Every hour on the hour I took Race Caps Supreme, Anti Fatigue Cap and 2 x Endurolytes Extreme and was handed a fresh mixed bottle of Perpetuem (mixed between chocolate and latte flavour). Throughout the day I only had the occasional sip of extra clean water. Within 15 minutes of completion each day I had a glass of recoverite and usual meal at night. Day 1 was 10hrs, Day 2 was 11 hours and Day 3 was 9hrs 40min. Day 3 was quite warm for the double marathon and at about the fifth hour I requested my crew to up the Endurolyte Extreme to 3 tabs per hour. Having training exclusively with the product and knowing how my body responded work an absolute treat. Overall, I felt completely energised throughout the entire event and I couldn’t speak more highly about a product. After a gruelling three days I pulled up better than previous Ironman events. I put a very large part of this down to Hammer Product use. As a result my team captain now uses Hammer exclusively and a number of other mates. I found the guidance provided in 5 SOS very detailed. Thanks again for a brilliant product and the detailed guidance in the brochures. Regards, Graham.
PS- It would be great if I could purchase ‘Premium Insurance Caps’ in Australia direct.
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Hammer Nutrition replied:
Hi Graham, WOW! WOW! Thank you so much for sharing this amazing testimonial with us! I mean, I know our fuels + our protocols work, but this is super human stuff, but going sub 10 on day three is astonishing. We’ll be following up with you separately so we can tell this story proper. I hope David (Our AUS distributor) is taking great care of you! It would be an honor to meet you and shake your hand. If you ever travel to the states, let me know so we can meet up. You’ll always be welcome at HQ in MT. I too wish PIC’s, and so many of our other supplements could be exported, but alas not possible due to extremely restrictive supplement regulations in your country. Thank you again for your support and encouragement! BDF
Hi there. I really appreciate the hammer products, and have just begun using them this summer as i prepare for the Hawaii Ironman. I would like some recommendations on how I could best use the products. I live and train in MIchigan and it’s not nearly the hot temperatures that I’ll experience in Hawaii. I use perpetuem on the bike, and use about 5 scoops per 4 hours. I also use Heed or another electrolyte drink. I weigh 135 lbs and am female. Am I using the right amount of perpetuem or should it be adjusted? What else should I be using- especially for the hot Hawaii temperatures? Any input you have would be appreciated!
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Hammer Nutrition replied:
Hello Renee, Thank you for your comments and questions! I love questions and have decades of experience helping athletes excel in Kona. You are on the right track. I’ve always said – doing the IM distance is one thing, doing it in Kona is something entirely different. First thing to accept is that the weather will dictate your pace and fueling needs. This usually comes down to wind on the bike and heat on the run. Michigan in July is good Kona training weather September, not so much. So, know going in that you won’t be ideally acclimatized, which will necessitate special consideration for electrolytes. It would take 6-8 weeks of training in those temps to achieve a good level of acclimatization. Unless you are able to go over now and train there, accept this fact and address it. Next, avoid the tendency to “load” anything in the 72 hours prior to race start and actually taper – let everyone else go for long rides and runs while you rest with your feet up. Next, it’s critical not to over hydrate on the bike and run. Limit fluids consumed to 20-24 oz/hour. You can pour water over your head, etc. but drinking more than this for long doesn’t help at all. Eventually, I get to fueling – The Perpetuem is giving you about 112 calories per hour and the HEED/other drink (if it’s a sugar/salt/citric acid drink mix, it’s not benign and should be dropped completely) give you another 50-100 calories (not sure about this and would like to know), so you may be in the ballpark for your optimum MCPH (Minimum Calories Per Hour), but not sure. knowing this number is super important and something every athlete should know but doesn’t (I smell another video to support my previous article on the subject.). So, figuring around 150 calories per hour, you could easily get all of this from Perpetuem on the bike (back up flask of Hammer Gel, just in case need a pick me up or change of flavor during later part of the bike), Perpetuem/Hammer Gel and Endurolytes on the run can work quite well. To get more granular and address logistical concerns, I’d need to ask about 12 more questions. Steve or I would be happy to help you create a personalized fueling plan for you for Kona, just give us a call or email. BDF
Thanks for your insight. I’ve been using my camelbak for straight water and my water bottles for my Heed or Heed/Perpetuem mixtures. Works great!