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
Thanks for these clarifications, Brian. I have been training for a 90 mile kayak race spread over 3 days (25-35 miles and 4 6 hours per day) scheduled for Sept 8. 9. 10. I have been using Perpetuem 2.0 mixed with water in a 3 liter bladder (a few gulps every mile) and also consuming a Gel every hour or so. In my last long training paddles yesterday and the day before, I tried adding in a few Perpetuem Solids, Energy Surge, Race Day Boost, and Anti-Fatigue Caps. I did Ok the first day but bonked at 19 miles on the second day. Am I trying too many things at once? Should I just stick with Perpetuem 2.0 and mix it stronger (currently 4 level scoops per liter – temps upper 60s). I know you guys advocate keeping water and Perpetuem separate but with multiple long portages, no team support, and minimal room in the surfski, I need to keep things as simple as possible.
I bonked on a long training paddle a few weeks ago using just using Perpetuem 2.0 and Gels but the Perpetuem was mixed at 2 level scoops per liter. That is why i went to 4.
All this has me pretty worried. I’d appreciate your input. Unfortunately no more long paddles between now and the race.
Thanks, E. H.
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Hammer Nutrition replied:
Hello E.H., thank you for reaching out to us, I can help, not to worry. Not knowing how much you weigh, I see a lot of calories, so many that bonking doesn’t really make sense. You’ve also go a lot going on with all of the other products. I’m not able to track your total calories per hour from all sources and if you are consuming anywhere near a liter per hour of water, that’s too much, especially in those cool temps. When athletes report “bonking” it’s almost never from insufficient calories consumed, and usually the opposite. If you weigh around 165 (if not, adjust these numbers for your weight), the goal in those temps is about 16 ounces of water(1/2 liter), 150-200 calories and 300-400mg of sodium PER HOUR. RDB is only used for loading 3-4 days before the event, so no worries there. Energy Surge (Pure ATP in a tablet) is great for late in the day pick me up. Anti Fatigue Caps can be taken before and after each leg if you’d rather not take them along the way. Also, recovery after day 1 and 2 is super key. I’d bring a couple of single servings of Whey Pro or Recoverite to have as soon as you finish. The above hopefully provides a bit of clarity, but what would be most helpful is if we could get on a call and go over everything (I ask a lot of questions!) and get your plan all sorted. Let’s talk soon! BDF
Thank for sharing this information. By laying down recipes in terms of activity time really helps to simplify one’s decision making process. Why complicate the matter. Personally by understanding this more clearly now, I will need to add the HEED product to my shelf of Hammer products.
thank-you, Matt
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Hammer Nutrition replied:
Hi Matt, Thank you for your comment. I just want to point out that HEED may be a good idea if 1) you are a drink drinker and 2) your sub 3 hour workouts/events are high intensity. IF on the other hand, you are a water drinker, HEED may not be necessary. Being a water drinker, I prefer Hammer Gel, Endurolyes capsules and water for my sub 3 hour efforts. Likewise, if these efforts are 80% or less, Perpetuem can certainly be used for these efforts as well as the long one. Having multiple options to suit each athlete’s preferences and needs can seem confusing at first, but hopefully leads to individualized plans that suit each athlete best. As opposed to one size fits all products. BDF
Very helpful thanks. I ride from 5 to 7 hours and I use Perpetuem. I dedicate one 16 oz water bottle to Perpetuem. In a 5 or 7 hour ride how many bottles should I be prepared to mix. I usually bring a sandwich with me to eat after 3 hours. Does that change how much Perpetuem I need?
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Hammer Nutrition replied:
Hi Kevin, thank you for the great questions. There are a number of different ways you could do this. Hopefully, you have a 2nd bottle that you can refill along with way. Assuming that, this how I would do it at 165 pounds: Mix a 4 hour bottle with 7 scoops of Perp (630 calories/ 4 hours = 157.5 calories per hour – my MCPH – article and video on that coming!). Be drinking 16-20 ounces per hour of plain water, taking Endurolytes and Anti Fatigue caps along the way. Next, bring a zip loc bag with 4-6 more scoops of Perp to make a second bottle en route. The sandwich is optional and you should just be mindful to make room in your stomach for it by ceasing caloric intake from Perp for 30-45 minutes before you eat the sandwich and waiting another 30-45 minutes after you finish it before you start on the Perp again. BDF
I understand the protein piece, but what about electrolytes? HEED provides electrolytes whereas Perpetuem does not. So how do you tackle that piece of the puzzle for 3+ hour events? Can you mix electrolyte powder with Perpetuem, or take an electrolyte drink separately (thus requiring multiple bottles), or what?
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Hammer Nutrition replied:
Hello Fred, thank you for your astute questions. I designed HEED as a 1:1 replacement for that sports drink you see on every street corner. It has much limitations besides not containing protein. Being an “all in one” product, it attempts to provide you with all three things you need – fluid, calories and electrolytes. However, it also has the same limitations of every other all in one product – it’s only going to supply what you need in a limited range of conditions – if you are exercising in 50 degree temps, the electrolytes in it are probably more than you need. On the other hand, if it’s 90 degrees, the electrolytes existent are no nearly enough and supplemental electrolytes would be needed. When I was developing Perpetuem, I intentionally omitted any extra electolytes specifically because it’s intended for long efforts, where temps can vary greatly and separate electrolyte supplementation is essential. One of the nice things (IMHO) about the Hammer product line is that it gives you a lot of choices to fuel you body. You could do FIZZ in a separate bottle, or add Endurolytes Extreme Powder to you Perpetuem bottle, or just take EL/ELX capsules along with way and have a 2nd bottle of plain, delicious water (My extremely strong preference). You can devise a plan that works best for your preferences and or logistics or we we’d be happy to help you through it. BDF
Thank you for the clarification, Brian.
There is always something to learn in your articles. Keep them coming
Looking forward to seeing you Steve & some of the coolest crew at your headquarters again.
Maybe next year.
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Hammer Nutrition replied:
Hello Gregory, Thank you for the encouragement and support! We’ll be looking forward to that visit! Until then, keep Hammering! BDF