Endurance News - Issue 58

favor-wise. Needless to say, we think you’re really going to like these two new favors! Both Subtle Berry and Mild Melon are available in single serving packets or in 32-serving/scoop containers.

Also now available are the 80-serving/scoop containers of HEED in

see NEW on page 6

We’re excited to announce the availability of fantastic new favors of some of your favorite Hammer Nutrition fuels! Along with the current versions of HEED that we offer—Mandarin Orange, Lemon-Lime, and Unfavored—we’ve added two additional refreshing favors, Subtle Berry and Mild Melon.

As we always do prior to releasing any new favor of a Hammer Nutrition fuel, we tested many favor variations and possibilities before agreeing that we nailed it

Fructose Called Most Dangerous Sugar

Craig Weatherby

Corn syrup is Americans’ major dietary source; Findings add evidence to indictment of excess intake of all forms of sugar

This isn’t your usual story about the evils of high-fructose corn syrup (HFCS).

Many observers have blamed America’s epidemic of diabetes and obesity on the rise in use of HFCS as a sweetener.

This sweetener-shift was driven by the rising cost of cane sugar (pure sucrose) to American manufacturers in recent decades, and the falling cost of heavily subsidized corn and corn byproducts like HFCS.

But there have always been under-reported problems with the HFCS hypothesis of obesity and diabetes.

For one thing, we’re seeing the same sorts of increases in diabetes and obesity in countries where the price of cane sugar is not artifcially high, and manufacturers of sweets and sodas never

switched from cane sugar to HFCS.

If HFCS is the villain, then people overseas who eat sucrose-sweetened candy and soda shouldn’t be getting fat and diabetic as fast as Americans are.

Two years ago, a University of Florida team proposed an intriguing hypothesis to explain why fructose is the most unhealthful form of sugar.

And there is just as much fructose in cane sugar as in HFCS, so this would explain why people who eat too much sugar in either form - HFCS or cane sugar (sucrose) - would become more prone to obesity and diabetes at about the same rate.

Both HFCS and cane sugar are one-half glucose and one-half fructose.

see FRUCTOSE on page 3

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Welcome : From the office of Brian Frank

Welcome to the 58th issue of Endurance News. Over the 16 years that we’ve been putting this publication out every 90 days, I’ve developed the habit of re-reading my column from the previous issue before starting the next. I like to make sure I don’t repeat myself unintentionally. However, after re-reading my January column, I won’t be able to avoid it. If you missed the January issue for some reason, it’s well worth the read. You can fnd it and download it for free, along with any or all of the previous 56 issues, by clicking on the Endurance News link on the left side navigation of our web site.

The January issue was our biggest issue at 56 pages; however, with this issue we’re raising that bar to 64 pages! We just have too much good content to give you any less. At the rate this publication is growing we’ll have to start calling it a magazine soon. That may not be a bad thing since our media universe is shrinking with the recent purchase of Inside Triathlon and Velo News by the same group that already owns Triathlete, Competitor, and all of the City Sports publications. Give me the good old days of Lew Kidder’s Triathlon Today and Ultrarunning before it went color!

Sorry, I digressed. In issue #57 we featured aspartame as our lead story and this issue headlines again with further evidence on the fructose epidemic that we are facing. To quote myself from the previous issue, “the articles you will fnd in this issue of Endurance News highlighting the dangers of high fructose corn syrup and artifcial sweeteners, the

safety, necessity, and effcacy of prudent supplementation and the success of athletes employing our ‘less is better’ fueling philosophies provide a rare alternative to what you typically read elsewhere. Endurance News, along with all of our other publications and web site, will continue to reinforce our positions on these important issues.” Ditto for this issue.

Moving on, I’m sure many of you are waiting to hear the whole story on this pesky lawsuit with the three athletes alleging their positive drug tests resulted from taking a few Endurolytes. Their allegations simply are not true. Believe me, I’d love nothing more than to tell you the whole story, but that’s going to have to wait for a future issue after this matter has run its legal course. In the meantime, I’ll quote our offcial response: “We trust that the media and the public will allow due process and the courts to deal with this matter before rushing to judgment. While we empathize with the challenges that these three athletes face by virtue of their positive drug tests, they are directing the blame for their situation in the wrong direction. We are certain that when all of the facts are presented in a court of law, Hammer Nutrition will be vindicated of any wrongdoing.”

Without refuting their allegations point by point, discrediting their supposed evidence, or giving this matter even more undeserved attention, I’d like to make a few general points. First, we live in the most litigious society in the world. What is true is that we have operated with the utmost integrity and transparency, while delivering the highest quality products for 21 years. These allegations do not change that and you should have no concern regarding the safety or effcacy of any products sold under my brand.

Hammer Cubes – DOA

We are constantly testing and working to develop new and innovative products. Hammer Gel is a refnement of the original energy gel called Leppin Squeezy (sorry GU, but you didn’t invent the energy gel). HEED is a refnement of you-know-what, etc. A couple of years ago one of our competitors came out with a carbohydrate block (like a big cube shaped gummy bear) that many of you said you liked as an alternative to the typical sports drink or energy gel. Many more asked when we’d be developing our own version.

The challenge for us was to develop such a cube that would have a carbohydrate profle consistent with our “low/no simple sugar” ethos. The products currently on the market deliver 50-100% of their carbohydrate calories from sugar and other variations in different shapes have between 50 and 100% sugar content. Our variation would have to be around 10% sugar. Well, we worked long and hard, recruiting the best food technologists from the largest supplier of maltodextrin in the world and one of the best university labs in the country. When given the design criteria, all were confdent of their success. After over one and a half years in the lab, a 90% complex carb gummy bear was declared impossible.

The bottom line is that you cannot make a jelly bean or gummy bear type product with less than 50% sugar content. Now don’t get me wrong, we made raspberry, apple-cinnamon, and espresso “cubes” that were delicious. We even had to hide them so that everyone in the offce didn’t eat them or take them home to their kids. However, the sugar content was almost 60%. So, rather than compromise my philosophy for commercial gain, we

see BRIAN on page 37

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FRUCTOSE from page 1

• Cane sugar is pure sucrose: a compound consisting of one molecule each of glucose and fructose.

• Most HFCS is 45-55 percent fructose, with the remainder being glucose.

One difference is that sucrose occurs naturally in cane syrup and most fruits, while the various forms of HFCS are synthetic combinations of fructose and glucose, none of which occur in nature.

Some argue that there is something about the structure of HFCS that makes its fructose worse than the fructose in sucrose, but so far, that hypothesis lacks evidence.

The Florida team proposes that sweets and sodas of all kinds are unhealthful because they contain high levels of either HFCS or cane sugar, hence equally large amounts of fructose.

Here’s the scoop on the evidence they presented, which should make us all leery of enjoying sweets or sweetened foods and drinks in more than very small amounts.

Florida team presents strong circumstantial case against fructose Our story starts in 2006, with publication of an article by the University of Florida researchers.

The Florida group noted that the rise in rates of obesity and metabolic syndrome over the past two decades coincided with a marked increase in American’s fructose intake (Johnson RJ et al. 2007).

While suggestive, this correlation cannot prove cause and effect. But then a group led by kidney specialist Richard Johnson, M.D., built a persuasive case consisting of three logical steps (Heinig M, Johnson RJ 2006):

1.) Unlike other sugars, fructose causes blood levels of uric acid to rise rapidly. 2.) Uric acid in the blood reduces levels of nitric oxide (NO), especially in the endothelial lining of our arteries ... so-called “endothelial NO”. 3.) NO enhances the effciency of insulin, increases blood fow to muscle, and enhances glucose uptake. 4.) Animals that lack endothelial NO develop insulin resistance and other features of metabolic syndrome: a cluster

of symptoms linked to increased risk of diabetes and cardiovascular disease.

So, the Floridians proposed that the current epidemic of metabolic syndrome is due in part to fructose-induced rises in people’s blood levels of uric acid, which reduce endothelial NO levels and induce insulin resistance.

Their hypothesis is supported by the fact that, as they wrote, “... changes in average uric acid levels correlate with the increasing prevalence of metabolic syndrome in the US and developing countries.”

Researchers propose ranking foods on a “fructose index”

We’d not heard of the Florida team’s persuasive prosecution of fructose until we caught wind of their recent proposal to replace the popular glycemic index with a “fructose index”.

As you probably know, the glycemic index is used by diabetics to rank foods by the amount by which they raise blood sugar levels. (The words glycemic and glucose both come from the Greek word glukus, meaning “sweet”.)

The glycemic index (GI) is a scale used to rank carbohydrates based on their ability to raise blood glucose levels.

And the GI index has been popularized in bestsellers as a way for selecting foods to reduce the risk for obesity, diabetes, and cardiovascular disease, all of which are linked to chronic high blood sugar and its evil result: the near-diabetic metabolic disorder known as “insulin resistance”, which is an increasing failure of our cells to react to the signals sent by insulin.

Diabetes is always preceded by insulin resistance, which is the failure of our cells to be sensitive to insulin, and therefore fail to absorb glucose from the blood as they should, thus worsening blood sugar control.

The Florida team noted that the GI scale is better at identifying foods that stimulate release of insulin (by spiking blood glucose levels) than it is at pinpointing foods that stimulate insulin resistance (Segal MS et al. 2007).

And interestingly, low-glycemic diets have not proven particularly good at promoting weight loss, which suggests

that they may not be as helpful at preventing diabetes as has been generally presumed.

The Floridians noted that the correlations observed between high GI diets on one hand and diabetes and cardiovascular disease on the other are related to high consumption of cane sugar or HFCS, because while both are one-half fructose, both also have high GI rankings due to their high glucose content.

Dr. Johnson’s research suggests that, compared with glucose content, the fructose contained in sugary foods is much more responsible for promoting diabetes and heart disease. (To be sure, excessive glucose consumption is not good, either.)

Last fall, their hypothesis led them to propose the use of a fructose index to categorize foods and to propose studies to determine the effectiveness of low fructose diets for reducing the risk of obesity, diabetes, and cardiovascular disease.

These matters are complex, and time will tell, but the folks in Florida make a pretty good case.

Key Points

Persuasive hypothesis assigns major

blame to fructose for rising obesity

and diabetes rates.

Problem seen as stemming from

excess intake of either corn syrup or

cane sugar.

Corn syrup and cane sugar share

equal amounts of fructose, and may

share equal blame for obesity and

diabetes.

Sources

* Segal MS, Gollub E, Johnson RJ. Is the fructose index more relevant with regards to cardiovascular disease than the glycemic index? Eur J Nutr. 2007 Oct;46(7):406-17. Epub 2007 Sep 1.

* Johnson RJ, Segal MS, Sautin Y, Nakagawa T, Feig DI, Kang DH, Gersch MS, Benner S, Sánchez-Lozada LG. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Am J Clin Nutr. 2007 Oct;86(4):899-906. Review.

* Heinig M, Johnson RJ. Role of uric acid in hypertension, renal disease, and metabolic syndrome. Cleve Clin J Med. 2006 Dec;73(12):1059-64. Review.

Reprinted with permission from Craig Weatherby, Director of Online Marketing and Content for Vital Choice Wild Seafood & Organics, Inc. (www. vitalchoice.com)

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From the Saddle of Steve Born : From the office of Steve Born

Welcome to the spring edition of Endurance News! We’ve had a great winter here in Montana (best snow in a few years) but we’re defnitely jonesing for sunnier, warmer weather to arrive. Sure, we’ve been on the bikes for a little while, in between rain & snow showers, but it’ll be nice to get out on a ride and not have to wear darn near everything I own to keep warm.

Anyway, the 2008 season is defnitely upon us and we’re all looking forward to a great year, especially in regards to helping you get your supplement and fueling program dialed in so you can have higher quality and more enjoyable workouts, and better race results.

Travel, travel, and more travel!

This year started off with a bang travel-wise, and the trip I took with Brian Frank and Dr. Bill to Italy was one I’ll never forget. Yeah, it was mostly work-related as we were learning about the intricacies of the Globus muscle stimulator units for several hours a day at the Globus headquarters. Still, even though we were fully immersed in these many hours of daily training, I have to admit that it was hard to call it “work”… it’s going to be a long time before I lose the weight gained from ALL THAT FOOD!

A couple weeks after returning I headed down to Phoenix, Arizona for the second time to attend the Hammer Nutrition-sponsored International Christian

Triathlon Network (ICTN) spring camp. It was a great time for me in so many ways: I got to see some friends from the previous year’s camp, I was able make some wonderful new friends, I got to ride my bike (without wearing winter gear!), I gave a couple fueling clinics, and I was able to have some real quality time with God, both alone and in fellowship with other Christians. I’m already looking forward to next year’s camp and want to thank everyone who attended and helped make my time there this year so enjoyable and memorable. Special thanks to Sandy & Phil Plentzas, Chris Anderson, Lincoln Murdoch, Brian Grasky, Stan Smith, and Don Campbell.

After Phoenix, I headed down to Sun Valley/Ketchum, Idaho, my stomping grounds from a few years back, for the Boulder Mountain Tour Nordic ski race. After having done the race in previous years, I really wanted to do it this year. However, with precious few kilometers under my belt, and with the knowledge of how diffcult the race can be still fresh in my mind (even after all these years!), I decided to just do the expo and clinic on Friday, then watch the race on Saturday. And I’m kind of glad I went that route because the conditions—both snow and air—were very harsh on race day, making an already diffcult race even more so. Thanks to my good friends Ted and Leila Angle for graciously having me at “The Angle Inn” again this year.

Two weeks later I attended the Quality Bicycle Products “Frostbike” Show in Bloomington, Minnesota. This is an annual trade show for the vendors whose products are distributed via QBP to the bicycle industry. It’s signifcantly smaller and less hectic than the annual Interbike Show that we attend every year, which is one of the reasons I enjoy

going there annually… I enjoy having more time (and less noise!) to talk with bike shop owners/employees. Thanks to Dave Tierney at QBP for his tireless help in getting my booth arranged and set up, and for coordinating my clinic.

By the time you read this I’ll have returned from an early-April trip to RallySport Health & Fitness in Boulder, Colorado, where I’ll have done a couple clinics. After that (as of this writing), I don’t have any travel planned until June so I think it’d be a good time to reintroduce myself to my bike!

Come June, however, it’s time to hit the road again and here is my tentative schedule:

* June 5, 6 – VikingMan Triathlon – Burley/Heyburn, Idaho

* June 13, 14, 15 – Battle at Midway Triathlon – Soldier Hollow Legacy Park, Midway, Utah

* June 27, 28, 29 – Pacifc Crest Triathlon – Sunriver, Oregon

* July 9, 10, 11, 12, 13 – Highline Hammer – Whitefsh, Montana

* July 18, 19, 20 (F, S, S) – ChelanMan Triathlon – Chelan, Washington

* August 29, 30, 31 (F, S, S) – City of Portland Triathlon - Portland, Oregon

* September 12, 13, 14 (F, S, S) – Grand Columbian Full/Half/Olympic Iron Triathlon – Grand Coulee, Washington

* September 24, 25, 26 – Interbike Trade Show – Las Vegas, Nevada

* October 17, 18 (F, S) – Land Rover Pumpkinman Triathlon/USAT Club Nationals/USAT Halfmax National Championship – Boulder City, Nevada

* November 6, 7, 8, 9 (T, F, S, S) – Silverman Half & Full Iron Triathlon – Henderson, Nevada

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This is, of course, subject to change but for now this is where I’ll be. If you happen to be attending any of these events please come by the Hammer Nutrition booth and say hi… I’d love to see you!

Why we use maltodextrin (complex carbs)

Here’s a couple of great questions I received recently via email from a new client: “I understand that maltodextrin more easily absorbs because of osmolality and all of that, 15% or thereabouts as opposed to the 8-9% for simple sugars. However, I haven’t quite seen whether, for an endurance athlete with long periods of time at threshold (cycling in my case, 85 - 90% of max HR), maltodextrin becomes available to muscles as quickly as simple sugars like glucose and the like. If it doesn’t, then why don’t so many other supplement companies use maltodextrin instead of the glucose, sucrose combination (I understand why fructose isn’t great, I think)? Sure, on a 3 or 4-hour ride with most pacing from zones 2 - 3, maltodextrin makes great sense, but if I’m dropping the hammer for fve minutes at a time every four minutes for an hour and a half or two and a half hours, is it still my best bet when I’m depleting those stores much more quickly and need to fll them more quickly?

Here was my reply to him:

I can only hazard a guess as to why companies use simple sugars such as glucose and sucrose, and one of my guesses is that those types of carbohydrates are very cheap commodities. It’s not that maltodextrin is a truly expensive carbohydrate source but compared to glucose and sucrose it is, especially the high quality one we use in the Hammer fuels. So one potential reason is cost. The other is that simple sugars like glucose and sucrose sweeten a product quite well, especially compared to maltodextrin, which is noticeably less sweet. Most athletes are conditioned to sweetness, at least to some degree, and expect that in a sports drink or gel. Simple sugars take care of that suffciently so that’s perhaps another reason why companies use them in their products.

However, for effcient digestion of maximal volume of calories, simple sugars come up signifcantly short compared to maltodextrin. That’s one of the primary benefts maltodextrins offer over simple sugars, which you alluded to in your email. As far as whether maltodextrin becomes available to muscles as quickly as simple sugars do, I have no doubt that it does. The main reason is because of its high Glycemic Index (GI) rating, which as you know, measures how fast a food is likely to raise your blood sugar. The maltodextrin we use in Hammer Gel and our other

which is the frst fuel the body recruits and uses when exercise begins. Therefore, if the body’s frst-used source of fuel is “complex” in nature, it can be assumed that the body can break it and endogenously supplied complex carbohydrates down with remarkable ease. If there is a difference favoring faster digestion/utilization of glucose over maltodextrin (though I don’t believe this to be true), it is so minute as to not be comparable, especially given the other “plusses” attributed to maltodextrin.

Our position is that for...

1) Volume of calories that can be easily digested and utilized for energy

2) Less-to-complete-absence of stomach issues

3) Rapidness of blood sugar elevation

4) Duration of consistent energy provided

... complex carbohydrates (maltodextrin) are unquestionably a better source of carbohydrates for athletes, even when your efforts are shorter in duration and/ or at higher heart rates.

Take home message: There is absolutely no reason to put refned sugar in your body, especially during exercise. There are already so many negative general health consequences associated with simple sugar consumption (see the article “113 Ways Sugar Can Ruin Your Health” on the Hammer web site). With that being the case, if refned sugar isn’t good for your general health, it just doesn’t make any sense to believe that it can enhance your athletic performance. Avoid simple sugars!

Special “shout out”

My “shout out” for this issue goes to my long-time friend Muffy Ritz of Ketchum, Idaho. Don’t let the name fool you, Muffy is one tough athlete, perhaps the toughest and best overall athlete I’ve ever known, male or female. Muffy’s accomplishments in a number of sports are too numerous to mention here but she’s probably best known for her three runner-up fnishes in the Race Across America, with one of those 2nd places coming in her frst RAAM in 1993 where she set the still-standing rookie record of 9 days, 16 hours, 29 seconds. Muffy’s fastest RAAM was in 1995 and her time of 9 days, 6 hours, 32 seconds is the second fastest time in RAAM history.

see STEVE on page 7

fuels has a GI rating of 130+, whereas glucose and sucrose have much lower ratings, 100 and 61 respectively. So with maltodextrin you’re actually going to have a faster elevation of blood sugar levels compared to glucose, sucrose, or any other simple sugar. What you don’t get, however, is the quick drop in blood sugar levels, which is common with glucose or sucrose.

Some suggest that since maltodextrin is many chains of glucose “hooked” together, it takes the body longer to break those chains down for conversion to glucose (which all carb sources eventually become in the body). However, it needs to be noted that the bonds that compose maltodextrin are very weak so they are readily broken apart.

Additionally, the amylose-amylopectin content of maltodextrin is very similar in chemistry to human stored glycogen,

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The International Society of Sports Nutrition’s position on protein and exercise concludes by stating, “Under certain circumstances, specifc amino acid supplements, such as branched-chain amino acids (BCAAs), may improve exercise performance and recovery from exercise.” In my opinion, this position stance is long overdue. Published research shows that BCAAs (leucine, isoleucine and valine), support endurance performance, improve immune system reaction, and enhance recovery.

BCAAs are naturally occurring molecules that the body uses to build proteins. The term “branched chain” refers to the molecular structure of these particular amino acids. BCAAs, particularly leucine, have anabolic effects on protein metabolism by increasing the rate of protein synthesis and decreasing the rate of protein degradation in resting human muscle. During recovery from endurance exercise, BCAAs have also been found to have anabolic effects in human muscle.

These effects are likely to be mediated through changes in signaling pathways controlling protein synthesis. Physiologists often use BCAAs in various formulations to decrease central nervous system fatigue in athletes, and taking BCAAs during or prior to exercise may also delay exercise-induced fatigue. Consuming a BCAA-enriched energy gel or drink enhances endurance performance. BCAA administration results in enhanced endurance performance and an increase in blood ammonia during exercise. Hammer Nutrition endurance products (Hammer Gel, Sustained Energy, and Perpetuem) and recovery products (Recoverite and Hammer Whey) are BCAA-enriched. Consistent use of BCAA-enriched sources prior to, during, and after prolonged exercise may improve lean muscle mass gain, recovery, and performance.

Note: The International Society of Sports Nutrition (ISSN) is a not-for-proft academic society dedicated solely to

sports nutrition. This article is not an ISSN endorsement of a specifc product.

References

Quoted by permission of the Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise. Campbell B, Kreider R, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J; J Intl Soc Sports Nutr, 2007 4:8 (26 September 2007) [Abstract] [Provisional PDF], http://www.jissn.com/ content/4/1/8

Bassit RA., et al. Branched-chain amino acid supplementation and the immune response of longdistance athletes. Nutrition. 18(5):376-379, 2002. Blomstrad, E., et al. Infuence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiol Scand. 159(1):41-49, 1997.

Blomstrand, E., et al. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 136(1):269S-273S, 2006. Calders, P., et al. Pre-exercise branched-chain amino acid administration increases endurance performance in rats. Med Sci Sports Exer. 29(9):1182-1186, 1997.

NEW from page 1

Mandarin Orange and Lemon-Lime. If you’re like many of our clients and plow through a 32-serving/scoop container in record time, you’re going to love this larger size. At $44.95 per container, it’s a really good deal and you save money because you are, in essence, “buying in bulk.” Each scoop from a 32-serving/ scoop container costs about 62¢, whereas each scoop from an 80-serving/scoop container is about 56¢… if you’re a frequent user of HEED that’ll defnitely save you some money in the long haul.

As mentioned in the previous issue of EN, the 80-serving/scoop size will initially be offered in Mandarin Orange

and Lemon-Lime. Depending on popularity and demand, we may offer other favors of HEED in this size in the future.

Our phenomenal recovery drink, Recoverite—currently offered in the Subtle Citrus favor—is now available in an awesome Strawberry favor (it’s really good!). Both single serving packets and 32-serving/scoop containers are available in this great new favor.

Lastly, Hammer Whey—Hammer Nutrition’s 100% whey protein isolate product—is now available in two light and delicious new favors: vanilla and

chai. The original unfavored Hammer Whey is still THE product to use when you want to make your own protein drinks/smoothies using Hammer Gel, HEED, fresh fruit, or organic fruit juices. However, if you prefer a little favor in your protein but want to skip the step of adding a favor component, the new vanilla and chai favors will ft the bill nicely. As is the case with the original Hammer Whey, the new favors will also contain 6 grams of glutamine per scoop.

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STEVE from page 5

Muffy’s had several injury-related setbacks but they’ve only been temporary and at haven’t stopped her from competing at the highest level. Most recently, she competed in the Masters World Cup Nordic Championships in McCall, Idaho (February 28-March 7), skiing in the Women’s 50 – 54 age group. Against top skiers from around the world (including the always-tough Russians), Muffy’s results were more than outstanding:

* March 2, 2008 – 15km freestyle (a.k.a. “skating”) - 2nd place out of 39 skiers in a time of 43:24.8, which was a mere 18.7 seconds out of 1st place (Tatiana Esipova – RUS), and nearly 2 full minutes ahead of 3rd place.

* March 3, 2008 – 10km classic (a.k.a. “traditional”) - 2nd place out of 39 skiers in a time of 33:42.5, which was 45.3 seconds behind 1st place (Raufa Zagidulina - RUS), and over 1.5 minutes ahead of 3rd place.

* March 5, 2008 – 4 x 5km relay (second leg) – 2nd place, less than a minute behind the Russian team, and nearly 4 minutes ahead of the 3rd place Canadian team.

In 1997 Muffy founded the VAMPS Nordic program in Ketchum, where she and her coaches (one of whom is Hammer sponsored adventure racer extraordinaire Rebecca Rusch) teach women of all abilities how to cross country ski and become better skiers. She started with a handful of students, and a decade later the VAMPS has well over 150 members. Muffy not only uses many of the Hammer Nutrition products in her training and racing, she and her coaches continue to promote them to all the members of the VAMPS (thanks for that!).

So a special “shout out” and congratulations to you, Muffy, on your most recent accomplishments, and for your help in promoting the Hammer products to your athletes.

Eight years and counting

This issue of EN marks my 8th anniversary with Hammer Nutrition and it’s been an incredibly fulflling experience, one I plan on continuing for a long time to come. I’m not sure how

many people realize this but I’ve known

company owner Brian Frank long, long

before I ever started working for him in

2000, though I didn’t actually meet him

until I started working at the company.

He is, of course, my employer and I have

complete respect for him as the owner

of the company. On

the other hand, he

and I have been such

good friends for so

long that it’s hard for

me to think of him as

“The Boss,” at least

in the purest sense

of the term. Without

sounding boastful,

which is absolutely

not my intention, as a

result of our mutual

respect for each other

and our rock-solid

friendship, I think we make a pretty

good team.

I started using Hammer products (then known as E-CAPS) in 1990 and one of the reasons I became a client was because I was so impressed by the amount of time Brian spent with me on the phone helping me (remember that this was before email). No one at any other supplement company really gave me the time of day but here was someone who was genuinely interested in my athletic career and how I could improve my performance via supplementation… I was defnitely impressed and that’s never changed. Brian may not have invented customer service but he’s certainly made perfecting it a priority and he’s defnitely excelled at it. One of the reasons why I enjoy working here so much is because providing the best possible service is a priority for me as well. Treat others the same way you want to be treated – what a simple concept, yet so lacking in many businesses today. Not so with Hammer Nutrition.

Knowing Brian for as long as I have has allowed me to experience some unique things in the world of fueling. For starters, I was one of the frst people to ever try Hammer Gel and I vividly remember the all-white pouches containing this new fuel (chocolate and vanilla, the frst favors of Hammer Gel) that Brian shipped to my house. I tried them; I loved them… it was as simple as that. In fact, I dug this new energy gel prototype so much that I kept calling Brian and bugging him to send me more. Needless to say, I’ve been a MAJOR

Hammer Gel fan ever since.

I also remember when Brian sent me a container of this new, yet-to-be-named fuel (which was eventually called Energy Surge, then Sustained Energy). I distinctly remember him telling me on the phone that this stuff was pretty different because it was unfavored, and to give it a thorough test before discounting or rejecting it. With some reservations, as well as a couple mixed bottles of this new fuel in my bike bottle cages, I took off on a fairly lengthy training ride, which consisted of multiple loops on some pretty mountainous terrain near my house in Topanga, California. The frst couple of drinks I took I thought, “What the… what is this stuff?” because I was just not used to an unfavored fuel. However, the longer my ride went I noticed just how great this fuel was working. When it was over I realized I just completed one of the best workouts I ever had so I immediately called Brian to procure more of this bland-but-beautiful fuel. I’ve been a fan of the product ever since.

Several years later, after successfully completing the frst (and still only) Double Furnace Creek 508, fueled primarily on a new and not-yet-released fuel called Perpetuem, Brian was the frst person I called. Yeah, it was nearly 1:00 a.m. PST when I called him (2:00 a.m. Montana time) but I didn’t care. I just had to tell him that (A) I had fnished the record attempt successfully, and (B) “This fuel worked so friggin’ well, man; it was just awesome. We’ve got to get it into the product line!” That was in October 2002 and we had Perpetuem in the product line by early 2003.

There are so many other stories and experiences I could share but time and space limits me from even scratching the surface of possibilities. I’ll just end by saying that it’s been a great and satisfying experience so far, and if the next eight years are anywhere near as rewarding as the frst eight, I’m a lucky man indeed.

I hope that 2008 has been a good one for you so far!

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Product Spotlight : Mito Caps : Steve Born

Of the 19 products that currently make up the Hammer Nutrition supplement line, three are designated as not only essential, but Daily Essentials: Premium Insurance Caps, Race Caps Supreme, and Mito Caps. The reason for this special designation is because we believe:

• These three products provide the widest range of benefts for both athletic performance and overall health.

• The benefcial effects of these products are cumulative, meaning the more consistently you take them (ideally daily) the more you beneft.

This month’s “Spotlight” product is Mito Caps, the third (but certainly not least) in the Daily Essentials category. While all the products in the Hammer Nutrition line defnitely have value, providing specifc benefts and fulflling specifc needs, I personally believe Mito Caps is the most important product Hammer Nutrition has ever produced for promoting enhanced athletic performance and overall health. Here’s my rationale:

Sometimes it seems as though many of science’s discoveries aren’t really applicable for you or me, at least in terms of offering benefts for both general health and athletic performance. Every once in a while, a tidbit of promising scientifc research comes through, which creates a spark of interest. And then, every once in a blue moon (pardon the cliché) a study’s results are so profound in their scope that it literally can, and should, change how athletes—all humans actually—perceive nutritional science and nutritional supplements. I can honestly say that in all the time

I’ve studied supplementation, nothing has ever gotten me so excited as the remarkable discoveries made by Dr. Bruce Ames and his scientifc associates regarding the issue of mitochondrial aging and regeneration.

The whole amazing story of mitochondrial function could go on for pages, but let’s simplify the matter to a few relevant points:

• Mitochondria, the energy producing organelles, make ATP from food molecules (sugar, fatty acids, and amino acids) and oxygen.

• Energy production also creates free radicals, which damage mitochondrial DNA.

• Mitochondrial function decreases and free radical production increases with age. This “double whammy” contributes to the aging process, an ongoing, continuous cycle of decreased mitochondrial functioning, increased free radical production, and damaged mitochondrial DNA.

• The resulting decay in mitochondrial functioning, along with increased production and accumulation of free radicals, has obvious negative effects on athletic performance. The body’s ability to make energy decreases while free radicals increase.

• Even more importantly, mitochondrial aging and decreased function results in health decline and disease processes affecting the heart and brain. To quote one well-known researcher, “Oxidative mitochondrial decay is a major contributor to aging.”

That’s why athletes should be particularly interested in maintaining the optimal functionality of the mitochondria. We want to maintain high quality, consistent energy production, while also protecting against the deterioration of mitochondrial function. The key question is, “What can we do to make this a reality?”

Dr. Ames and the other researchers found two nutrients—acetyl l-carnitine (ALC) and r-alpha lipoic acid (r-ALA)— signifcantly and positively infuenced mitochondrial function in mice. In fact, when Ames and his researchers fed older rats these two nutrients the results surprised even them. Not only did the older rats perform better on memory tests, they had more vigor, and the mitochondria in the cells worked better. Dr. Ames is even quoted as saying, “With the two supplements together, these old rats got up and did the Macarena.” He went on to say, “The brain looks better, they are full of energy – everything we looked at looks more like a young animal.” Another researcher commented, “The animals seem to have much more vigor than animals not on this diet, signaling massive improvement to these animals’ health and well being.”

The crux of these studies (and yes, this is in very basic terms) is that the combination of these two nutrients “tunes up” the mitochondria. Tuning up human metabolism is likely a major way to minimize DNA damage, improve health (not to mention athletic performance), and prolong a healthy lifespan. Ames’ studies found that ALC and r-ALA performed this “tune up” by improving mitochondria activity and cellular metabolism.

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Dr. Bill Misner emphasizes the importance of this by stating, “So few substrate molecules function biochemically inside mitochondria cells. Endurance athletes should realize how incredibly important it is to effect mitochondria… the longer you can stimulate the lifespan or health of the mitochondria, the longer you will live and the better you will perform in endurance events. The athlete who has the most healthy/effcient active mitochondria is the athlete who performs at their best.”

That’s why Mito Caps was produced and why I consider it to arguably be the most important product in the Hammer Nutrition line.

The unique & potent Mito Caps formula

Mito Caps incorporates the same nutrients used in Ames’ studies, and more…

Acetyl l-carnitine (ALC)

L-Carnitine is a derivative of the amino acid lysine, and is synthesized in the body by fve different enzymes involving the amino acids lysine and methione, iron, vitamin C, vitamin B6, and the reduced form of niacin (NAD). Small amounts—roughly 10-50 mg—of l-carnitine are synthesized daily, which is adequate for preventing defciency problems. However, these amounts are most likely insuffcient for athletes. One nutritional scientist writes, “Although the body makes l-carnitine, it may not make an optimum amount for athletes, because muscle carnitine levels are rapidly depleted even during moderate exercise.”

This would make supplemental l-carnitine essential for endurance athletes. Acetyl l-carnitine (ALC) is arguably the premier form of this nutrient for two reasons:

1.) It provides l-carnitine, which is the key nutrient involved in shuttling fatty acids into the mitochondria for energy production.

2.) It also provides acetyl groups, which may be used in the formation of the neurotransmitter, acetylcholine, which is involved in cognitive function.

In addition to its crucial role in how the body uses fatty acids for fuels, l-carnitine directly impacts energy production and the health of the mitochondria in other ways…

It is believed that the performance of

the mitochondria to produce energy is

largely dependent

upon the

composition and

functionality of the

lipids that make up

the mitochondrial

membrane. It is

also believed that

the decrease in

cellular energy

production that

comes from the

aging process is

at least partially

due to the

alteration of the

lipid composition

and content of

the mitochondrial

membranes. There

are a variety of

phospholipids that

are biosynthesized

and make up

the membrane of the mitochondria;

cardiolipin is one of them and when

scientists studied the membrane

makeup of old rats versus young rats

they found no signifcant changes in the

other phospholipids, but they did see a

one-third decline in the concentration of

cardiolipin.

The signifcance of this is that the optimal activity of cytochrome c oxidase, which is a key enzyme complex in mitochondrial energy production (via the oxidative phosphorylation, a.k.a. electron transport chain cycle), is dependent on adequate levels of cardiolipin. When researchers gave the rats doses of acetyl l-carnitine they found an increase in cardiolipin levels and that the activity of the cytochrome c oxidase enzyme system was restored to that of the younger rats.

Scientists also discovered that the activity of another enzyme – adenine nucleotide tanslocase (ANT) – also decreases with age. ANT is a carrier protein that exchanges Adenosine Triphosphate (ATP) for Adenosine Disphosphate (ADP) across the inner mitochondrial membrane from inside

the mitochondria to the cytosol (outside of the mitochondria, but inside the cell). When ANT activity decreases it results in reduced ATP available for cellular energy production. When the aged rats where fed acetyl l-carnitine, the activity of ANT was increased and thus energy production was increased.

Acetyl l-carnitine (ALC) also boosts the activity of the enzyme carnitine acetyltransferase, which plays a vital role in mitochondria fuel burning and energy production. ALC also boosts neurological functioning, which would support concentration and mental focus (a major beneft for ultra-endurance events). ALC is also believed to help preserve lean muscle tissue by decreasing excess levels of cortisol. Lastly, ALC seems to reduce the depletion of ATP by forming acetyl-CoA, which one nutritional expert calls, “the most important intermediary in the generation of energy from amino acids, fats, and carbohydrates.”

R-alpha lipoic acid (r-ALA or R-ALA)

R-ALA is intimately involved in the complex process of energy production. It is an essential cofactor for several multi-enzyme complexes (primarily the dehydrogenase complexes) that catalyze (increase the speed of a chemical reaction) critical energy metabolism reactions inside the mitochondria. It’s safe to say that the combination of r-ALA and acetyl l-carnitine dynamically infuences energy production.

However, energy production, especially increased energy production, comes at a cost: more free radical production. Fortunately, the body has a variety of antioxidant mechanisms that counteract and neutralize the negative effects of free radicals. Increased energy production, as well as longer-term high level energy production (think endurance athletes) increases the volume of free

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radicals that are produced, which can easily overwhelm the body’s built-in antioxidant defenses. This is the reason why consumption of a variety of antioxidants is recommended and perhaps none are stronger or provide a wider range of benefts than r-alpha lipoic acid. R-ALA is commonly known as the “universal antioxidant” because it functions as both a water- and fat-soluble antioxidant with the ability to neutralize several different types of free radicals, perhaps more than any other antioxidant known to man.

In addition, a portion of r-ALA is reduced to a substance called Alpha-dihydrolipoic acid (DHLA), which functions directly as an antioxidant, helping to neutralize reactive oxygen species (ROS) and nitrogen oxygen species (NOS) free radicals.

Just as impressive as its antioxidant capabilities is DHLA’s ability to help to regenerate “used up” or oxidized antioxidants such as vitamins C & E, CoQ10, and glutathione. One nutritional scientist wrote, “When an antioxidant like vitamin C neutralizes a free radical, it becomes oxidized itself, and is not able to neutralize other free radicals until it has been reduced or regenerated. DHLA is a potent reducing agent, and has the capacity to regenerate a number of oxidized antioxidants to their active antioxidant forms. DHLA can be regenerated from alpha-lipoic acid through the activity of enzymes present in cells.”

So by taking r-ALA energy production is optimized (especially when combined with acetyl l-carnitine) and the enormous amounts of free radicals produced from mitochondrial energy production are effectively neutralized, via r-ALA itself and the other antioxidants it regenerates.

R-ALA also binds with excess free metal ions such as iron and copper, both of which can trigger a number of reactions that generate free radicals. R-alpha lipoic acid chelates (binds) with these ions in a way that prevents them from generating free radicals.

As mentioned earlier, r-ALA is involved in the regeneration of glutathione, which is arguably the most important

antioxidant we have in our bodies. In addition to regenerating oxidized glutahione, R-ALA has been found to increase intercellular glutathione levels by increasing the uptake of cysteine by cells.

Lastly, r-ALA is also believed to be involved in maintaining proper glucose metabolism by improving insulin sensitivity.

Note that many alpha lipoic acid supplements available today are a 50/50 mixture of two forms: the “R” form, which is the natural form, and the “S” form, which is synthetic. The “S” form of alpha lipoic acid, which is reduced in the cytoplasm, is inactive. The “R” form, the natural coenzyme, which is reduced in the mitochondria, is active. In other words, the r-lipoic isomer is the only active form in mitochondria cells. It was once thought that synthetic alpha-lipoic acid, which contains both s- & r-isomers, would work within human cellular straits, but research showed that at mitochondria cell level only the r- form made it though… if the s- form was NOT present to inhibit its transition. This means the synthetic form of alpha-lipoic acid has NO effects inside mitochondria cells (it may actually have inhibiting effects that are potentially derogatory), in spite of half of it being composed of r-alpha lipoic acid.

DMAE and PABA

Dimethylaminoethanol (DMAE) is a naturally occurring nutrient found in fsh. It stimulates the production of choline, which in turn allows the brain to optimize production of acetylcholine, a neurotransmitter involved in learning and memory. DMAE has been reported to inhibit the formation of the pigment lipofuscin, which is formed by the ineffcient metabolism of fatty acids. Lipofuscin accumulates with age in all body tissues; in the skin it appears as liver spots. DMAE not only prevents the formation of lipofuscin, but also has been observed to remove liver spots completely. This may be equated with internal removal of aging cells by long-term supplementation with DMAE. One study evaluated the life extension effect of DMAE on old mice. Oral DMAE administration in the drinking water resulted in a reduced mortality rate and an increase in both mean and maximum survival time in rats.

Para-amino benzoic acid (PABA) is a B-complex vitamin that acts in a structural role with folic acid and also functions in the formation of red blood cells. It is also a potent neutralizer of singlet molecular oxygen, a free radical that is a common by-product of metabolism. PABA’s free radical neutralization is a most powerful effect because it retards collagen cross-linking, promotes fexibility, and promotes healthy cell structures and membranes. Glycosylation (or glycation) is a process where glucose molecules attach themselves to proteins, eventually resulting in protein binding, or cross-linking, which alters their biological and structural roles. Cross-links, also known as advanced glycosylation end products (AGEs), have been linked to the loss of fexibility and deterioration of connective tissue associated with aging.

All that said, the primary reason why DMAE and PABA exist in the product is to amplify and potentiate the ALC and r-ALA components. The amounts of the latter two used in Ames’ studies are extremely high and supplementation with those amounts is not only impractical but would be unbelievably expensive. DMAE and PABA are a nutrient substitute for the anti-aging “drug” GH-3 and mimic its effects (providing substantial benefts of their own). Dr. Misner writes, “By adding essentially what is a GH-3 formula, the resulting effects of ALC and r-ALA are remarkably multiplied.” In other words, thanks to the effects of DMAE and PABA less ALC and r-ALA are required to achieve noticeable benefts.

Vitamin E & Vitamin B6

Vitamin E is a well-known fat-soluble antioxidant, which is one of the reasons for its inclusion in the Mito Caps formula. However, the primary reason that both vitamin E and vitamin B6 are in the product is because, in the words of Dr. Misner, “In order for the GH-3 like effect to be secure, these two nutrients must be present and available.” Put another way, for DMAE and PABA to yield their benefts, adequate amounts of both vitamin E and vitamin B6 are necessary.

Ascorbyl palmitate

We all know the antioxidant benefts of vitamin C, the most common form of this vitamin being ascorbic acid. In

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addition to its many benefts, vitamin C enhances the bioavailability of carnitine, which results in greater fat utilization capabilities. Vitamin C is also available in a variety of other forms – one is ascorbic acid chemically bonded (chelated) to specifc minerals such as calcium (calcium ascorbate). Another form is the fat-soluble form known as ascorbyl palmitate.

Ascorbyl palmitate is a synthetic and non-acidic form of vitamin C that, due to its lipid (fat)-soluble nature, has the ability to reach specifc areas of tissue that ascorbic acid—an acidic, water-soluble form of the vitamin—cannot. In other words, ascorbyl palmitate and ascorbic acid work in entirely separate areas of the body and only ascorbyl palmitate—the fat-soluble form of vitamin C—is benefcial for aiding in the prevention of peroxidation of the lipid areas of the body.

Summary

It would be hard, if not impossible, to fnd any product that contains a variety of nutrients that have so many benefts, both singularly and synergistically.

No other product, in my opinion, has so many benefts that apply to both enhanced athletic performance and overall health. That’s why I consider Mito Caps to be such an important product, one that every person—athlete and non-athlete—should take every day for life. To reiterate and expand on Dr. Misner’s earlier statement:

“Mito Caps product is a plausible and safe supplemental intervention that may reduce mitochondria substrate depletion imposed by age and endurance exercise stress. I have taken these substrates without any known side effects… except less fatigue, better endurance performance, and less required sleep. So few substrate molecules function biochemically inside mitochondria cells. Endurance athletes should realize how incredibly important it is to effect mitochondria and that everything formulated in this compound infuences mitochondria cell biochemistry function synergistically and remarkably. Mito Caps is a product that I recommend taken year-round.”

Hammer Gel Now Available in 255

Flavors! David Levin

Are you thinking that maybe Hammer added Spearmint, Parmesan, Olive Oil & Garlic, Nutmeg, and a couple hundred more favors while you were downstairs on the trainer? No new favors (yet), but did you know that there are 255 possible favor combinations of Hammer Gel? That’s the number of mathematically possible combinations using anywhere from just one to all eight favors (I’m not going into the philosophical argument of whether “unfavored” is in fact a favor; I’m ignoring it here.) And that fgure is just combinations, not counting proportions of each favor.

Of course, only a fraction of these combinations are practical, but that still leaves plenty of new options. If you haven’t used/tested any Hammer Gel customized cuisine, you’re missing some variety, good favors, and little fun, too. Some recommended combos include: orange/vanilla, banana/tropical, banana/ orange/tropical, vanilla/raspberry, chocolate/espresso, and chocolate/ raspberry.

You can mix these fully by leaving a little head space in the hammer fask and shaking vigorously. You can also layer them and have two or three favors in one fask, at least for a while.

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I’m shopping for some more ftness. I have some races that are getting ever closer and I don’t want to wait until the last minute to get what I need to meet the challenge. I know I want to feel better while going faster and I’d like to ride that feeling out as long as I can. On my shopping list I have some specifc training tools that I’m looking for, and I want to get the best I can fnd for the time I’m willing to spend. There’s some training I’d like to avoid. In general, I’m really not interested in just throwing a bunch of miles at my body unless I know I’ll get the desired results, and I certainly don’t want to just replicate what others are doing if for no other reason than I see a bunch of people trying really hard and not getting what they want.

On my list I have specifc training items that when assembled should give me all the parts I need to build my body into a lean mean machine. I like the sound of that. I’m planning races that last anywhere from 2 plus to 9+, well maybe 9++++ hours to fnish. I think I can get a lot of utility out of the training items I’m looking for because most of them will help me with all of the distances I plan to race.

Time to check my shopping list to make sure I’m not missing anything. I’d really like a training tool to help me burn fat (fatty acids) because I know that I’ll rely on this fuel source to greater degrees the longer the race that I’ll be doing. I know I’ll make good use of this item because it will be the primary fuel source I’ll need when I’m recovering from my workouts too. I can’t forget that if I pick this tool wisely, I’ll be able to spare other fuel sources at paces up to my anaerobic threshold (AT) and hold a faster AT pace to boot. This tool

will also help me increase the blood perfusion to my muscles and will be great for aerobic work. I’ll also increase the number and size of my mitochondria where the enzymes needed to deliver energy aerobically reside. With all these benefts, it is no wonder that this is the frst item on my list of “must haves”.

I want something that will push my anaerobic threshold to a higher pace. This will be an attachment to the tool I previously mentioned and will force me to rely more on glucose (stored as glycogen in the muscle) as a fuel source. I will be able to store more glycogen in my muscles after training at my anaerobic threshold. I’d like this item to be able to help me shuttle lactic acid back to something I can burn using the frst item on my list. That way I won’t be building up the lactic acid in my muscles, causing problems that will compromise my ability to sustain an effort. This item should get me accustomed to a pace that I will use during the 1/2 Ironman races lasting 4 to 5+ hours that I have planned.

Next, I defnitely want a tool, that when used sparingly, will improve my pace at the shortest races I’ll do, those lasting 2+ hours. The beauty of this item is its utility. I want to be able to improve everything, my fat burning abilities, my ability to burn fatty acids and glucose both at elevated rates. And this item will tax my cardio-pulmonary capabilities to a greater degree, improve my ability to buffer the lactic acid I am producing, and make me accustomed to both the speed and level of discomfort that comes with sustaining this effort for up to an hour in a given discipline.

I can certainly use a tool that will help me recruit more muscle when I am

training and racing. The more muscle I have available at any moment in time, the more muscle mass that can be spared at any moment when holding a steady workload. Also, for those times when I have to produce a lot of force in a short period, like hills and transitions or anytime I’m accelerating, I’d like to fnd a tool that will improve my ability to do these things.

The last item I’m looking for will improve my ability to work at my aerobic capacity (VO2 max). I will get quite a few extras with this item, like it or not. Everything I am looking for is being trained with this item but utility comes with a price. The high levels of lactic acid produced will require extra recovery time. I’ll get practice at delivering energy anaerobically above my AT. My cardio-pulmonary system will be further taxed. Since I will never spend anything more than brief moments at this intensity while racing and the amount of recovery will keep me from training as much in its wake, I will not need much of this item.

I think I have a reasonable list. I’m headed to the ftness market to see what I can fnd. I’ll match the label’s contents with my shopping list and use the directions for use to guide me through my workouts. Here’s what I’m putting in my shopping cart.

Product: Endurance – going, going, and going

Contents: Increase in the number and size of mitochondria-increase amount of capillarization (blood supply to muscles)-increased ability to burn fatty acids-increased muscle glycogen stores

see JIM on page 15

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PSA Caps : Bill Misner, Ph.D. & Steve Born

Q: I notice you have both Beta-sitosterol and Saw Palmetto Extract in PSA Caps. Isn’t that redundant? Also, have you considered adding pumpkin seeds?

A: After reviewing most of the products sold commercially from reputable manufacturers, the PSA Caps formula is unique due to signifcant effects in both water-soluble and fatty acid-soluble entry metabolism.

Beta-sitosterol increases Interleukin 2 (IL-2) and Interferon Gamma production by stimulating the proliferation of TH1 Helper T-Cells and deactivating TH2 Helper T-Cells. One of the problems with generating potency with Beta-sitosterols is absorption, since 95% of it may be metabolized prior to productive effects upon the prostate. If Beta-sitosterol is poorly absorbed at 5%, then raising concentration levels will be effectual when in the presence of other specifc ingredients such as steroidal saponins and Urtica dioica root extract (Stinging Nettle, a.k.a. Nettle). When Beta-sitosterol is formulated in combination with other Phytosterols or Sterolins such as the Steroidal Saponins (Beta-sitosterol & Stigmasterol) like those found in Saw Palmetto with triterpene fractions (Cycloartenol, Lupeol, Lupenone, and 24-methyl-Cycloartenol), they potentiate (increase the effectiveness of) each other. Stinging Nettle is the most effective adjunct to Saw Palmetto and Beta-sitosterol for the treatment of prostate health. Nettle and extra amounts of Beta-sitosterol concentrate, including a fractional amount in Saw Palmetto, are formulated into PSA Caps to raise these potent effects both by quality and quantity.

Oral tribulus terrestris increases plasma

testosterone levels in animal studies. But when I convert dosage necessary to human standards, you are looking at 750-1000 mg per day. That would be at least [the amount necessary to fll] a -00- capsule in addition to PSA Caps, with the string that elevating testosterone in a prostate issue may not be the best idea… normal health yes, but all persons, no. Horny Goat Weed’s (Epimedium) effectual doses also raise testosterone [at about] 500-1500 mg per day. It raises the same questions that Tribulus raises and may ft into the normal healthy male prostate supplement protocol, but not in those who are experiencing growth or cancer issues in their prostate.

Pumpkin seeds are “reported” to reduce male dribble urinary incontinence. The evidence for this statement is only supported by anecdotal hearsay. When I reviewed the contents of pumpkin seeds or seed oils, I found a signifcant amount of Omega-6 and Omega-9 fatty acids, and a signifcant amount of phosphorous and potassium. The other micronutritient levels that may infuence prostate health are in pumpkin seeds, but not in the concentrated amount needed to affect prostate health unless very large amounts were consumed.

Pumpkin seeds (milligram substance per 100 grams seeds)

Amino Acids: 24,540 Carbohydrates: 17,810 Fiber: 3,900 Simple Sugars: 1,000

Carotenoids:

* Beta-carotene – 228 mcg

Lignans:

* Secoisolariciresinol

* Lariciresinol

Lipids:

* Omega-3 – 181

* Omega-6 – 20,720

* Linoleic Acid – 20,720

Monounsaturated:

* Palmitoleic Acid -- 99

* Oleic Acid -- 14,146

Saturated:

* Lauric Acid – 44

* Myristic Acid – 52

* Palmitic Acid – 5,612

* Stearic Acid – 2,811

Phytosterols:

* Beta-Sitosterol 13

Minerals:

* Potassium – 807

* Phosphorus – 1,174

* Zinc – 7.46

* Calcium – 43

* Iron – 14.97

* Sodium – 18

* Copper – 1.387

* Manganese – 3.021

* Selenium – 5.6 mcg

Vitamins:

* Vitamin C – 1.9

* Vitamin B1 – 0.21

* Vitamin B2 – 0.32

* Vitamin B3 – 1.745

* Vitamin B5 – 0.339

* Vitamin B6 – 0.224

* Folic Acid – 58 mcg

* Gamma-Tocopherol – 19.07

* Vitamin K – 51.4 mcg

The PSA Caps Formula

Beta-sitosterol – This plant sterol

see PSA on page 15

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Alternatives for neck and back pain : Steve Born

In a study involving 250 patients diagnosed by a neurosurgeon with non-surgical neck or back pain, daily supplementation with omega-3 fatty acids was found to signifcantly alleviate pain and reduce the need for prescription NSAID (non-steroidal anti-infammatory) medications. At the start of the study, all subjects were taking prescription NSAID medication. Subjects were asked to take daily fsh oil supplements totaling 2,400 mg/day omega-3 fatty acids (EPA and DHA) for the frst two weeks. They were then asked to cut the dose in half, to 1,200 mg/day.

Results from questionnaires flled out by half of the subjects (125) after an average of 75 days on fsh oil reported signifcant improvements in pain, as compared with prior to fsh oil supplementation. Most of the subjects (78%) took 1,200 mg/

day; the remaining 22% took 2,400 mg/ day. Over half (60%) of subjects reported improvements in overall pain and in joint pain; 59% reported discontinuing their NSAID medications; 80% reported satisfaction with their improvement; and 88% reported that they would continue taking the fsh oil supplement. No signifcant side effects were reported.

Although the study was not placebo-controlled, these results suggest the safety and effectiveness of omega-3 fatty acids in the treatment of non-surgical neck or back pain. The authors point out that their fndings mirror the results from other controlled trials that have showed the effectiveness of omega-3 fatty acids as compared to ibuprofen for the treatment of arthritic pain. Given the prevalence of discogenic pain, such as back and neck pain, and the side effects and complications associated

with the use of NSAIDs (such as gastric ulcers and myocardial infarction), these fndings are promising, and warrant appropriately designed studies to further investigate the potential of omega-3 fatty acids in the treatment of non-surgical neck and back pain.

References

“Omega-3 fatty acids (fsh oil) as an anti-infammatory: an alternative to nonsteroidal anti-infammatory drugs for discogenic pain,” Maroon JC, Bost JW, Surg Neurol, 2006; 65(4): 326-31.

Note: Hammer Nutrition carries two sizes of the super high quality Carlson Norwegian Salmon Oil.

Real Athletes, Real Results!

“I can only report my results, but after taking motrin 800mg daily for years, my wife tried the Tissue Rejuvenator to see if it worked and it has! She is off the motrin completely, taking 2-4 Tissue Rejuvenator caps a day.” - Jeff T.

Read more about Tissue Rejuvenator on page 27

HOT TIPS : Recover right an dreap the benefits

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PSA from page 13

inhibits 5-alpha reductase, the enzyme that converts testosterone to harmful dihydrotestosterone (DHT) and aromatase, an enzyme that catalyzes the conversion of testosterone to unwanted harmful estrogens (estradiol and estrone), elevated levels of which are an underlying cause of enlarged prostate. Beta-sitosterol has been reported to reduce BPH-related symptoms, including cancer growths in the prostate gland. Beta-sitosterol has been demonstrated to improve urine fow velocity in men with enlarged prostate, while also providing anti-infammatory effects in prostate tissue, which helps reduce BPH symptoms, enlarged prostate, and potential cancer cell mutations.

Saw Palmetto Extract (Seronoa repens) – The extract from this plant (a creeping palm with a trunk that lies on or just below the ground surface) is arguably the most frequently used herbal treatment for prostate problems, with several research studies demonstrating that a 45-90 day treatment for enlarged prostate leads to a signifcant clinical improvement. Saw Palmetto (320 mg per day) inhibits 5-alpha reductase, the enzyme that catalyzes the conversion of testosterone to dihydrotestosterone (DHT), reducing DHT by 66% in the periurethral region of the prostate gland, and by 50% in the prostate gland. Saw Palmetto also reduces epidermal growth factor (EGF). Men using Saw Palmetto for the treatment of enlarged prostate

generally begin to notice relief from their symptoms within the frst 30 days of use.

Stinging Nettle (Urtica dioica root extract 4:1) – The active ingredient in this herb-like shrub inhibits the ability of epidermal growth factor (EGF) to bind to its receptors in the prostate and to subsequently stimulate the growth of prostate tissue (a key underlying factor in the progression of enlarged prostate). Other uses for Stinging nettle include treatment for urinary tract infections, kidney stones, and hay fever.

Epilobium (small fower willow) – Epilobium contains two polyphenols (Oenothein A, Oenothein B), which inhibit the 5-alpha reductase enzyme conversion of testosterone to DHT. Epilobium also inhibits aromatase from converting testosterone to estrogens, which happens in older males as they age, helping to reduce harmful DHT, estradiol, and estrone levels, which are known to contribute to prostate-related disorders. Epilobium also inhibits two types of prostaglandin 2’s (especially E-2), which have undesirable pro-infammatory effects.

Lycopene – This member of the carotenoid family (it produces the red/ reddish color in tomatoes, watermelon, pink grapefruit, guava & papaya) is a powerful antioxidant that protects the Deoxyribonucleic Acid (DNA) content of lymphocytes (cells found in the blood, lymph, and lymphoid tissues) from oxidative damage. It interferes with the

ability of Insulin-like Growth Factor-1 (IGF) to stimulate the proliferation of various types of cancers in the breast, endometrial, and prostate tissue. Research reports that endurance cyclists suffer from prostate disorders, erectile dysfunction, reduced sperm motility, and reduced sperm counts. Using 50 volunteers with low active sperm counts, researchers gave subjects 8 mg/d of lycopene during this one-year study; 35 patients experienced an improvement in sperm count, and 30 had improved functional sperm concentrations. There was a 36% pregnancy rate among the participants’ partners by the end of the study.

Alanine, Glutamic Acid, Glycine

– These amino acids, when taken for 14 days or more, minimized the symptoms of enlarged prostate. In order to positively affect/infuence several hormonal pathways involving prostate health, these particular amino acids should be consumed 60+ minutes before other amino acids (or protein-containing foods) are consumed.

Dr. Misner’s suggested use

To maximize the effect of PSA Caps, take 2 in the AM on an empty stomach then 2 on an empty stomach 1-2 hours before bedtime. After 6 weeks of taking this protocol, see your healthcare physician (urologist is recommended) for a PSA blood lab and physical prostate exam to determine BPH status.

JIM from page 12

Directions for use: Very long slow efforts at 75-80% of anaerobic threshold and long tempo efforts at 85-90% of anaerobic threshold effort or pace lasting for 30-90 minutes depending on level of ftness

Product: Muscular Endurance - a big effort over a long period

Contents: Move anaerobic threshold to a higher % of maximum effort and increase ability to buffer metabolic acid production

Directions for use:

• AT intervals: Work time 5-20min./ rest 1– 8min.

• Progressive Sets: Continuous long efforts with progressing intensity

• e.g. tempo(T)- anaerobic threshold (AT)-super AT 1 set lasts 6-15 minutes

Product: Strength

Contents: Remove neural inhibition and synchronize neural recruitment of muscle motor units

Directions for use:

• Weight training

• Hill sprints

• Individual leg training on bike

• Short sprints with lots of recovery

Product: VO2 max-aerobic capacity training

Contents: Improve ability of muscles to use oxygen, improve anaerobic threshold,

improve cardio-pulmonary function

Directions for use: Very hard training with efforts lasting 1-3 (5) minutes depending on ftness level. Rest between efforts should be equal to the effort. Do not exceed recommended dose. Use sparingly for up to six week period.

My cart is full. If I incorporate these tools in conjunction with my season plan, I’ll have touched the training bases that will point me squarely toward realizing my potential. I can’t think of anything better, can you? Have fun out there.

Jim Bruskewitz (ep1@charter.net) coaches triathletes online www.enduranceperformance.com, and is a Lecturer at the University of Wisconsin-Madison’s Department of Kinesiology.

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Hammer Nutrition Body Care Line : Bill Misner, Ph.D. & Steve Born

In Brian Frank's welcome letter in the last edition of Endurance News (#57), he mentioned the addition of specifc body care products to the Hammer Nutrition product line. In this issue, we’re excited to announce that all four of the products that currently comprise our body care line are now in stock.

As you know, for the past 21 years we’ve been zealous about supplying you, our valued clients, with the highest quality products you can put in your body. Now, you can count on the same high standards and unsurpassed quality when it comes to products you put on your body.

Hammer Balm

We introduced Hammer Balm in late summer last year. It’s a product that many of you are already using, and one that we’ve received a lot of positive feedback on regarding its effectiveness. For those of you who have yet to try the product, Hammer Balm, as you might suspect from the name, is an muscle balm—a transdermal, deep penetrating, analgesic compound —designed to alleviate the pain and discomfort associated with sore muscles and infamed joints. The difference between Hammer Balm and a vast number of products on the market is that Hammer Balm is 100% natural and completely free of camphor, menthol, petroleum, and other harsh chemicals.

One of the problems with many of the creams, lotions, and salves that are frequently used is the strong and unpleasant menthol/hot pepper odor. Another is that many of these products irritate the skin, causing a painful “burning” sensation. While many who

use these popular products feel, via the combination of strong smell and hot skin, that “something must be going on,” the fact is that very little is actually happening; most topical applications fail to permeate deep through the skin barrier to capillary beds to benefcially affect infamed muscle areas.

That’s precisely why, when designing Hammer Balm, one of the goals— perhaps the primary goal—was to

reproduce the superb skin permeation effects of DMSO but without the side effects associated with this compound: pungent odor, skin irritation, and halitosis (bad breath). In fact, it is the putrid, garlic-like odor in the breath, nasal passages, and sweat commonly associated with DMSO use, that provides ample evidence of its permeation abilities. Unfortunately, that “plus” is greatly overshadowed by the aforementioned negatives associated with DMSO. That was the gist of the challenge facing us.

For over nine months, a tremendous number of topical formulations were tested—along with a select group of anti-infammatory ingredients—in the hopes of attaining effective skin penetration without unpleasant side effects. Finally, after a long and oftentimes frustrating trial and error process of testing various compound formulations, the right combination was found. A precise mixture of distilled water, a unique alcohol/organic emulsifying agent (Isopropyl Myristate), and a number of specifc liposomes (primarily

soy lecithin), was shown to effectively permeate the skin barrier. Mission accomplished!

Hammer Balm’s anti-infammatory ingredients

With the achievement of effective skin penetration, the next goal was to select ingredients that would effectively and safely provide relief for muscle pain. The following were chosen:

Arnica – Helps infammatory conditions of the skin and helps to reduce bruising. Topically applied, Arnica also accelerates the healing of sprains due to its helenalin and dihydrohelanin content.

Ginger – Inhibits the infammatory eicosanoids that contribute to the pain and infammation associated with rheumatoid arthritis and osteoarthritis.

Capsaicin – Reduces the musculoskeletal pain associated with fbromyalgia: improves the mobility and fexibility of the joints (by inhibiting the activity of Substance P and by preventing the destruction of cartilage): and alleviates the pain associated with osteoarthritis, rheumatoid arthritis, and tendonitis.

Clove oil – The primary active ingredients are known as eugenols (Eugenyl Acetate, Isoeugenol, Caryophllene, and Isocaryophyllene), which effectively reduce pain. For example, when Eugenol is applied topically with a cotton ball to an aching tooth, it resolves the pain.

Effective ingredients + special proprietary process = positive results!

Making Hammer Balm is defnitely

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not an easy process. In fact, an eight-stage process that requires 28+ hours to grind, emulsify, blend, and cure all the ingredients is required to make a single batch! It’s worth the effort however, as the results are impressive. In fact, prior to its introduction, Hammer Balm was tested on over 100 subjects ages 35-67. The results were overwhelmingly positive: not one subject reported negative side effects, all subjects reported positive anti-infammation results, and the majority of the subjects asked a question to the effect of, “Why doesn’t it burn my skin or have that overwhelming menthol odor like so many other products?”

Finally, you can enjoy effective muscle pain relief without the nasty smell or burning skin effects that are so common with other analgesics. Once you try Hammer Balm, you won’t want (nor need) to go back to whatever product you may have been using. It’s available in a 1/4 ounce trial size for $4.95, and in a 1 ounce jar for $19.95.

Cool Feet

The second body care product now available is Cool Feet, a super concentrated, anti-odor, anti-fungal foot powder. This product is super effective and a little goes a long way, so there is no need to fll your shoes or socks like you might with other products. It contains no petroleum products, harsh chemicals, or metals. Cool Feet helps prevent odor, burning, itching, blistering, and other foot fungus-related symptoms. On top of that, it smells nice too! Cool Feet can be used in your everyday shoes, but you’ll really notice just how effective it is when you use it during hot-weather exercise.

Cool Feet’s unique formula

Arrowroot is nourishing and soothes irritation internally as well as externally. It’s known to have been cultivated as far back as 5000 B.C. We chose this ingredient instead of

cornstarch because many people have corn sensitivities.

Baking Soda is a deodorant and moisture absorber. It relieves itching and helps to balance pH. Baking Soda is also found in therapeutic mineral springs.

French White and French Green Clays are mined from bedrock quarries in France and then sun-dried. They absorb excess oils, impurities, and toxins from the skin. They also exfoliate, thereby improving skin circulation. French Clays contain benefcial trace minerals and improve tone and strength in connective tissue.

Peppermint oil

has been used in

ancient China,

Egypt and Japan,

and is now currently

used in Europe and

the Americas. It is an antipruritic, meaning it relieves itching. Peppermint oil is also an antiseptic, antimicrobial, antiviral, and astringent.

Basil oil is native to India, and is widely used in Ayurvedic medicine. It has prophylactic properties (helps to prevent infection). It is also an antiseptic and soothes itching.

Bay oil is an antiseptic, which destroys or prevents microbes, and is an astringent. It is a bactericidal and fungicidal as well.

Sage oil reduces perspiration, and is an anti-infammatory. It also is known for its antibiotic, antimicrobial, antiseptic, and astringent qualities.

Tea Tree oil is an antifungal, antiseptic, and antimicrobial. It helps to relieve skin irritations. Tea Tree is an immunostimulant – the more your body is exposed to harmful organisms, tea tree increases its response.

Clove oil has pronounced antiseptic, antisthetic, and antibiotic properties. Clove is also an antioxidant and an antiviral, which inhibits the growth of

viruses.

With Cool Feet you get exactly what you want out of a foot-care product without having to douse your feet with copious amounts of powders or sprays that contain chemical additives, petroleum products, or metals. In spite of the fact that Cool Feet contains none of those unwanted ingredients, it’s potent and effective… so much so, in fact, that you only need to use it 3-4 times a week to achieve benefcial results.

Cool Feet is available in a 3 gram sample size packet for $1.50 and a 2.7 ounce container for $11.95.

Soni-Pure

You probably already know that good personal hygiene—which includes frequent hand washing—is arguably the best way to avoid illness and prevent the spread of germs. This has led to the rise and frequent use of waterless hand sanitizers or towelette-type products. However most, if not all, of these products are alcohol based and contain chemical ingredients, which is why we were compelled to produce an effective alternative.

If you are a frequent user of hand sanitizers or moist towelettes, or if you don’t use them because of their composition, Soni-Pure is a product you’ll defnitely want to try. It’s petroleum and alcohol-free so it won’t dry your skin or expose you to harsh chemicals. What it will do is provide an effective defense against germs and bacteria. In fact, Soni-Pure has been shown to kill aerobic bacteria, yeast, mold, and fungi 100% for up to eight hours.

The power of Soni-Pure

Tests on the ingredients in Soni-Pure, some of which are used in Cool Feet as well, have been shown to signifcantly inhibit microbial proliferation on human skin.

Peppermint oil has been reported to

see BODY CARE on page 21

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Cyclo-CLUB : The ultimate cycling club and resource center : Angela Nock

Become a member of the ULTIMATE cycling training, nutrition, and motivation resource center in the world and earn free Hammer product!

New this year to Hammer Nutrition is the Cyclo-CORE set of DVD’s, the brainchild of cyclist Graeme Street. A complete training and nutrition system for cyclists of any level, the Cyclo-CORE DVD’s are a worthy addition to the library of any athlete.

Adding another level to the benefts of Cyclo-CORE is the new Cyclo-CLUB and Hammer Nutrition is pleased to be a part of it. Read an excerpt from Graeme explaining a bit more about this exciting new resource.

Dear fellow Everyday Cyclist,

This is what you’ve been waiting for! The ULTIMATE Cycling CLUB and Membership Resource Center for the passion of the everyday cyclist is open and we want you to join today!

The Cyclo-CLUB membership is your opportunity to become a part of the

fastest growing global cycling community and resource center in the world! This is YOUR OPPORTUNITY to be a part of cycling!

This will be your CLUB! You are the focus. No matter where you live, how old you are, how ft you are or how long you’ve been riding. We’re ALL Everyday Cyclists and this is where we come to train, learn, share, and grow together! You will develop bonds with cyclists just like you from other clubs and areas around the world, everyday!

Cyclo-CLUB is a cycling driven community developed by cyclists, for cyclists! Our primary mission is to work together to offer you the VERY BEST cycling related training, nutrition, motivation, incentive, expert insight, exclusive features & cycling secrets, & specials to support the Passion for Why You Ride!

I look forward to riding with you here, in your Cyclo-CLUB!

Graeme Street,

Owner and Senior Administrator

Hammer Nutrition has partnered with Graeme and will be offering a variety of incentives to join Cyclo-CLUB. First, when you sign-up with Cyclo-CLUB through Hammer Nutrition, you’ll receive product credit to use on future Hammer Nutrition orders! As a Basic annual member, you’ll receive $20.00, and $30.00 when you join as a Platinum member. Second, as a Cyclo-CLUB member you’ll have exclusive access to the live forums and round tables that feature Steve Born. We currently are not offering live seminars and forums on our site, and while Steve gives many talks each year at events, we know it’s not possible that everyone can attend. Joining Cyclo-CLUB gives you the opportunity to hear Steve live!

Take a look at the facing page for a breakdown of what each membership includes and then cruise on over to www. hammernutrition.com/cyclo-club and join the club!

HOT TIPS : Triathletes - Change fuel & decrease calories before T2!

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Hammer Wants YOU to Become a Member of the ULTIMATE Cycling Training, Nutrition, and Community Membership in the World.

Access to all Cyclo-CLUB weekly agenda tips, workouts, nutrition resources, expert insights, Q&A and special CLUB features

Access to CLUB LEVEL Training Plan Downloads, select iPod Downloads, Techniques, Stretching PDF’s and select Cyclo-CORE Training Workouts and updates

20% off all Cyclo-CORE Training and Nutrition Programs/DVD’s and Complete Training Systems

Access to all CLUB Community Forums and Blogs with moderated support, motivation, and sharing

Access to all upcoming Cyclo-CLUB Incentive Programs, Motivation Prizes, and CLUB Contests

Access to all expert departments including Bike Fit, Coach Al’s Corner, Ladies Let’s Ride!, Bike Mechanic, Techn’Spec, and more to come!

Access to Graeme’s CLUB consults and bimonthly live teleseminars on CLUB topics and discussion

$99.95/year

+ $20 Hammer credit!

Access to all the same content and info as Basic CLUB LEVEL Membership outlined to your left.

Exclusive PLATINUM LEVEL access & benefts

Access to Platinum Training and Nutrition Forums with expert answers and moderation

Access to Platinum Downloads including; All Training Plans, All Cyclo-CORE iPod Downloads, PDF Downloads, and Advanced Training

Access to the monthly Platinum Expert Round Table Teleseminars and Expert Info iPod Downloads

$199.95/year ^*

+ $30 Hammer credit!

*Platinum memberships are limited. Act fast.

Become part of the CLUB today! www.hammernutrition.com/cyclo-CLUB

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New Paradigm Performance Enhancement : Jeb Stewart, MS, PES

Introduction

For better or for worse, an inherent element of competing in endurance athletics involves where an individual places within an event. It’s that good old, inescapable outcome factor, as determined by who you fnished in front of, and hopefully not behind, right? Of course it is, and rightly so, as it’s hardly a competition if there isn’t a way to determine a winner and where the rest of the competitors come in behind them and in what order. This sounds sensible and harmless enough so far, so what’s the problem? Let me explain.

The issue

In working with countless numbers of athletes over the years, I have witnessed a growing number of them being incredibly hard on themselves. Whether it’s for simply making a mistake during a race or for not performing up to their expectations, this kind of self-mental-abuse, for lack of a better description, can be an issue at any time of the season, but it tends to rear its ugly head much more so early on. Now, I understand that we all want to do our very best as often as possible and even express our subtle dismay of not achieving this outcome. However, the phenomenon I’m describing is that of an athlete hyper-focusing on the negative rather than simply acknowledging it, making note to work on it and then moving on with life, unencumbered by somewhat obsessive remorse, disappointment, and frustration.

This habit is one of the most self-destructive things that I witness athletes do. I can also speak from personal experience, because I spent many of my early years “punishing” myself in this

fashion and as the result, had a lot less fun, and I am sure, was a lot less fun to be around. Not only is it incredibly debilitating on an athletes performance but it also tends to take away the joy of the sport. The bad news is that this is a major performance limiter in sport and in life. However, the good news is that with an open mind and a few simple action steps, you can put this behind you by simply shifting your mental approach to improving your performance in the very sport that you enjoy so much.

Stepping into the solution

The frst step to overcoming this habit is to simply become aware that it is even an issue for you. If not, or if you don’t feel that it is, then there’s no use pursuing this matter any further, as with overcoming any issue, awareness is the frst step in arriving at a solution. The next step is to shift your mental focus from the negative. While performance enhancement does require acknowledging our limiters and working on them, continuously thinking about and beating yourself up over them doesn’t change anything. It only reinforces the behavior, thoughts, and beliefs and makes you feel worse. Left unexamined and unaddressed, it tends to get worse and is likely to happen even more often. It is a well known and documented fact that the very things which we choose to focus our thoughts on, not only increases the frequency and magnitude of those thoughts within our own minds, but they tend to start showing up in our lives in many forms. These can include sickness, injuries, repeated lackluster performance, and so on. By simply shifting our mental focus from what we don’t want, to what we do want or would like to achieve, relief is often almost felt and experienced

immediately and the long-term result is typically an improvement in performance and the achievement of one’s goals in sport and in life.

The second part of improving our performance and our experience during competition is by taking note of the mistakes that we did make, owning them completely and then either practicing them, if improving them is the answer, or doing something completely differently if we determine though personal refection that we simply made the wrong choice. Allow yourself to be human by giving yourself the freedom to make mistakes. The only way for a mistake to be a “bad” thing is if we repeat the same one over and over again and don’t learn the lesson that it’s trying to teach us. Simply take note of what error you made, work on correcting it or making a different choice, and play it forward the next time around.

Easier said than done

While none of this is particularly complicated, it can be quite diffcult to integrate into your life and to have the discipline to practice it on almost a daily basis. Habitual ways of thinking and our core beliefs are not easy to break once they’ve been formed over years of “practice”. So, if you fnd yourself struggling to make these changes on your own, please reach out to a good coach, sport psychologist, or combination thereof, as they can really help you with this. There is also a growing body of knowledge and information in the form of books and research papers currently available on the subjects. Learning to live in the NOW takes guidance and lots of practice. However, once you are more able to do so, training, racing and even

see JEB on page 28

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BODY CARE from page 17

generate antibacterial effects. Both clove and basil exhibit antimicrobial effects on the detrimental bacteria Shigella fexneri.

Both Clove oil and Bay oil contain Eugenol, an antiviral substance, which has virucidal (destructive to viruses) effects and has even been shown to be effective in inhibiting herpesvirus replication in vitro.

Tea Tree Oil has been shown to inhibit or kill many detrimental micro-organisms such as Eschericia coli, Mycoplasma pneumoniae, Porphyromonas gingivalis, Propionibacterium acnes, Pseudomonas aeruginosa, Staphylococcus aureus, Staphylococcus epidermidis, Streptococcus mutans, Streptococcus pyogenes, Detrimental Fungi on the Skin, Candida albicans, Pityrosporum ovale, Trichophyton mentagrophytes, Detrimental Protozoa, Trichomonas vaginalis, Herpes Simplex Virus Type 1-2.

With a potent ingredient list like that it came as no surprise that Soni-Pure passed testing with fying colors. Soni-Pure inhibited Aerobic Bacteria proliferation, in an ideal growth-enhancing environment, by a factor of 1000 times. Soni-Pure also inhibited Yeast/Mold-Fungus proliferation in an

enclosed growth-enhancing environment a factor of 100 times. Needless to say, that’s effective! Soni-Pure is powerful, yet is all natural and petroleum-free. Additionally, its alcohol-free formula won’t dry out your hands.

Soni-Pure is available in two forms: a towelette (FREE SAMPLE! Just ask for one on your next order) and in a 2.7-ounce plastic pump-dispense bottle for $7.95.

Summary

Our belief is that what you put on your body (i.e., your skin) is as important as what you put in your body. That’s precisely why we designed a line of body care products that is produced using the same uncompromising standards that go into our supplements and fuels.

For over two decades, you’ve come to trust Hammer Nutrition to provide natural, healthy, and effective fuels and supplements, and you can apply that same trust to our line of body care products. You won’t fnd these products anywhere else. They’re completely safe, extremely effective, and they are fully guaranteed to work for you. Start giving the outside of your body the same care that you give the inside with the Hammer Nutrition Body Care products!

Body Care products : Cool Feet, Soni-Pure, Hammer Balm

Recoverite : Preserve your hard-earned gains!

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Protein is a crucial component for recovery and immune system health and for both of those there is no better protein source than whey protein, ideally whey protein isolate. Here’s a primary reason why:

Of all protein sources, whey protein isolate has the highest Biological Value (BV) rating. The BV is an accurate indicator of biological activity of protein, a scale used to determine the percentage of a given nutrient that the body utilizes. In other words, BV refers to how well and how quickly your body can actually use the protein that you consume… that’s of major importance for enhanced recovery. Here’s how some of the various proteins stack up BV-wise:

• Whey protein isolate – 154

• Whey protein concentrate – 104

• Whole eggs – 100

• Egg whites (albumin) – 88

• Casein – 77

• Soy – 49

Note: When the BV system was introduced eggs had the highest known BV and thus were given a value of 100. Whey proteins came to researchers’ attention later, and they rang up even higher scores. The 154 BV of whey protein isolate and the 104 BV of whey concentrate are in comparison with the original BV benchmark, whole eggs.

Whey isolate vs. Whey concentrate

Whey concentrate is a decent whey protein but it’s not the best; whey isolate is. So when you use whey protein make sure you use whey protein isolate, not whey protein concentrate. Whey isolate checks in at a sturdy 90-97+% protein, whereas whey concentrate contains only 70-80% protein so you get more

actual protein using isolate instead of concentrate. Additionally, whey protein isolate is virtually lactose and fat free. Many lactose-intolerant people can still use whey protein isolate because it contains only a minuscule amount of lactose.

The case against casein

Casein protein has generated some interest, primarily among the bodybuilding crowd, as being a quality protein source. We do not believe this to be true and the article “Casein: Quality protein choice?” from Endurance News #57 provides our rationale why it is not a source of protein we recommend. In a nutshell, aside from casein having a signifcantly lower BV than whey protein isolate, here are some reasons why casein is not your best choice:

* Excess casein (in animal studies) reduces life expectancy

* Excess casein (beta-casein a1 form) increases the risk of atherosclerosis

* Casein is responsible for allergy onset

* Excess casein increases cholesterol

Note: You can fnd the article in its entirety on the Hammer Nutrition web site.

Hammer Whey’s generous glutamine donation

Glutamine is a remarkable, multi-benefcial amino acid that’s essential for endurance athletes in supporting enhanced recovery and immune system function. Glutamine plays a signifcant role in the glycogen synthesis process, and along with the branched chain amino acids, it helps repair and rebuild muscle tissue. In addition, glutamine has also been shown to help raise

endogenous levels of glutathione, which is intimately involved in immune system health. Glutamine also contributes to growth hormone release and is a key component for intestinal health.

While many protein powders have minimal if any amounts of glutamine in them, each scoop of Hammer Whey contains a whopping six grams (6,000 mg) of this extraordinary amino acid (note: each two scoops of Recoverite contains 3 grams of glutamine).

Summary

Hammer Whey and the whey protein used in Recoverite is a pure un-denatured whey protein isolate of the highest quality. It is 97.7% pure, and virtually fat-free (0.5 g fat/100g), and carbohydrate-free (0.5 g lactose/100g). The whey protein isolate in Hammer Whey and Recoverite delivers rich immune-enhancing beta-lactoalbumins and alpha-lactalbumins. Hammer Whey has a unique profle of highly bioavailable protein with immune factors, potent branched chain amino acids (BCAAs), lactoferrin, and immunoglobulins. Independent laboratory tests show the PDCAAS (Protein Digestibility Corrected Amino Acid Score) for the whey protein isolate in Hammer Whey and Recoverite is a whopping 1.14, a score that exceeds all of those reported for egg, milk, caseinates, and soy protein.

When it comes to enhancing recovery between workouts—maximizing glycogen synthesis, supporting immune system function, and rebuilding lean muscle tissue—you simply won’t fnd a better protein source than whey protein isolate, which is the only kind found in both Hammer Whey and Recoverite.

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Hammer Whey : A nine month trial : Bill Nicolai

Following the publication of a tip in the Endurance News a year ago, I began to use the supplementation protocol suggested by Brian Frank: consuming one scoop of Hammer Whey in plain water two hours after the last meal of the day before bedtime. Here are the results I have obtained;

• I have lost 7 lbs of body weight in the last nine months. This has mostly taken place during the off season when I have been exercising only 10 to 15 hours a week versus 20 to 25 hours weekly in the summer months.

• Muscularity has increased noticeably. This off season I did two free weight sessions per week, and one strength/e-stim session per week on the major large leg muscle groups (glutes and quads). In previous years I have followed the exact same pattern without the gains I observed this winter.

• Coming into the early cycling season, I am riding stronger than ever. At the Tucson Hammer/Cycling House Camp in February, participants I had ridden with before observed better hill climbing and stronger overall riding than they had seen previously. This increase in cycling ability was confrmed at the season opener time trial in late February where I rode my second fastest time ever on the 20 K course (+20 sec) and fnished in the upper third of my age group.

• From my own observations, those of my friends, and in my early season race results, it is apparent that my ftness has increased signifcantly this off-season and I believe that the use of Hammer Whey according to the Hammer Nutrition recommended protocol is a signifcant contributor to this highly

desired result.

The theory of why the daily supplementation with whey works is that it enables the natural production and utilization of human growth hormone (hGH) which is stimulated by the recent training activities. It has been found that athletes in their 60s, such as me, produce only 20%-25% of the amount of this key hormone as younger persons. This may be one reason why we older athletes fail to obtain the same training gains as our younger counterparts. This hormone, hGH, which is somewhat mysteriously produced in brief bursts by the pituitary gland during sleep, is apparently responsible for signifcant anabolic effects. It is hypothesized that the consumption of a pre-bedtime 20 to 28 gram dose of whey signifcantly increases the production of hGH during sleep. Exactly why this occurs is not known. For a more complete discussion of this subject see the articles by Dr. Bill Misner and Steve Born:

• “Hammer Whey’s Glutamine—An hGh boosting nutrient” (EN#55)

• “More about Whey & hGH” (EN#56)

If the gains in hGH are occurring, as I believe they are, then at a daily cost of just over $1 a day, consumption of Hammer Whey is a remarkably inexpensive way for athletes to enable the benefts of signifcantly increased hGH.

Increasing hGH does work to improve muscle development and training recovery. This fact is regrettably borne out by the widespread use of synthetic hGH by the professional cycling community and other persons wishing

to gain its benefts, such as noted actors and even wealthy lay persons who wish to look younger and lose weight. At a cost of about $20 a day to receive injections of this hormone if prescribed by a physician, this product is within the means of many people who have a doctor willing to administer it. I strongly recommend that persons do not attempt to gain the benefts of the hormone in this way. It is noted that direct administration of hormones has a history of adverse side effects including cancer. The recent widespread breast cancer epidemic disaster caused by estrogen replacement therapy for menopausal women via oral hormone-containing drugs is ample evidence of the dangers of direct administration of such substances.

I think that the use of a concentrated natural food substance, whey protein, to stimulate my own natural endogenous production of hGH and thereby possibly raising it close to the levels of younger people, is a reasonable course to follow. This method is probably free of the potential hazards of injecting synthetic hormones. The assumption is that obtaining the hGH production as a natural secondary effect of exercise and diet, rather than directly by injection is safe because of the natural feedback mechanisms associated with such processes. This is much the same idea as why it is probably much safer to obtain increased red blood cells as a natural effect of endurance training rather than through the administration of EPO or blood transfusions. Likewise, I would never use steroids or administer testosterone, even if they were legal; there is just too much documented evidence of health hazards, particularly

see BILL NICOLAI on page 27

1.800.336.1977 / Page 23

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Hammer Camps : Follow-up & feedback from successful sessions! : Brian Frank

Looking back at the three Hammer Camps we did at The Cycling House in Tucson causes a food of fond memories of good times and new friends. So good, in fact, that I sometimes wonder whether I beneft more from these camps than the participants. In the fnal analysis however, I believe we all benefted beyond our expectations, which is why both participants and staff are eagerly looking forward—after a long summer of course—to the next round of Hammer Camps this December and February/ March of 2009.

Despite (or more likely because of) the immense diversity of the athletes who came to our camps, all ended up feeling completely comfortable in their group and enjoyed the experience on a profound level, as you can see from their feedback listed on the next page. In fact, many felt that the “community” aspect of the camp was one of the best parts. Our groups consisted of bond traders, building contractors, doctors, fnancial planners, commercial pilots, bankers, product managers, a psychologist, and even a rocket scientist. Some were roadies, some were triathletes and duathletes, some were mountain bike racers and some were ultracyclists. However, we all shared and reveled in our passion (or, perhaps more appropriately put, obsession) for exercise in one of the most amazing winter training destinations in the world. These camps have given me the opportunity to meet and really get to know so many cool people. If you are one of them, thank you for your time; it was a hoot.

Inevitably some campers later confessed their worries about whether the extensive down time at the house

after rides would be awkward, while others worried that they were not ft or fast enough to keep up, or that the food would be questionable. These concerns and others quickly faded after a day of the laidback, familial vibe that permeates The Cycling House and all of our rides and activities. The synergy created by combining all of the positive energy of clients and the CH staff is hard to describe. Having led four of these camps now, I can only say they just keep getting better and I’m stoked to be a part of them.

I have to give a lot of credit for the unique Hammer Camp “experience” to The Cycling House owner Owen Gue and his staff. Owen, his sister Elisabeth, Andy and Sam Schultz, and Brendan Halpin are all under 25, born and raised in Montana, and about the nicest people you could ever hope to meet. While the maturity and grace under pressure—not to mention business acumen—they exhibit is rare for folks their age, it’s the humble confdence, never complain, can do attitude that really sets them apart. And these are professional athletes, well, except for Elisabeth. There’s no cocky rock star, bling-bling, living-the-life guff you see so often these days. Suffce it to say that when you’ve grown up camping, hiking, fshing, hunting, cliff jumping, running from bears, enduring sub-zero winters, and so on, in the great outdoors of Montana, it takes an awful lot to rattle them. When you meet them, you’ll know exactly what I’m talking about.

Jim Bruskewitz complements and rounds out the group perfectly. Despite being one of the top Masters age group triathletes in the world, he’s as humble and mild mannered as anyone I’ve ever

met. You have to pry his long list of accomplishments out of him because he’d rather be talking about your training, gait, or swim technique. He also has a laidback approach to training and motivation that is easy to understand and embrace. You can’t hire him as a coach because he’s booked solid and has to turn away clients every year. However, by attending a Hammer camp, you can beneft tremendously from his vast experience and knowledge. Did I mention that he teaches kinesiology at UW Madison? Needless to say, if you want to talk about biomechanics, muscle development, and an encyclopedia of endurance knowledge, Jim is the man.

For my part, we certainly talked about diet, nutrition, and fueling throughout the camp, but more powerfully, we lived it too. For so many campers, even those who’ve been using our products for years, it was not until they went through one of these camps that they really got their diet and fueling to “click”. Every evening we talked about their fueling experience from that day’s ride in terms of what was working or not. This translated into further refnements that could be applied to the next day’s upcoming ride and training. Each morning we’d eat a healthy, protein rich breakfast and allow our food to digest while we all mixed our bottles and loaded our fuels together. Then, during the course of the rides, I’d go around checking each athlete to see that they were working on changing their habits to overcome previously determined issues. Some campers did not hydrate properly, some tended to over consume calories, some tended to under consume, etc. With constant help

see HAMMER CAMP on page 28

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I am totally changing my fueling on the bike. I tried using Perpetuem at the camp and it worked really well for me. I will also use the Hammer Bars. This is a huge change and step forward for me!

- Liz W

Just a note to let you know that I thoroughly enjoyed meeting you last week in Tucson. What a treat it was to spend a week riding and relaxing. The food was truly out of this world. My active recovery week is off to a great start as well. I look forward to seeing everyone at the races. I loved the energy at the Cycling House and the passion for wellness and excellence. It was an inspiration

- Robert A

I had all the info and fuel I ever needed. Jim was awesome!! The food was outstanding. I am the guy who had the trip donated so I may be a little biased, but it was something I always wanted to do but could never afford. I had the time of my life, in fact you could read about it on mtbr and roadbike review. Everything was top notch from waking in the morning and having coffee ready to the cycling, food, and accommodations. It was a treat to meet and ride with Brian, he’s got a great company.

- Chris W

The camp was just about perfect. The housing, the people, the staffng, the coaching, the rides, the support, were all wonderful.

- David R

You provided a frst rate camp with everything and more included....thanks for a good experience. Nice friends made along the way!

- Perry B

Going back next year and hopefully Montana this summer. Very positive experience. So refreshing and encouraging to see and to spend quality time with young people as responsible and respectful as these fve young people are. They made the week very special, notwithstanding the beauty of Tucson and the wonderful riding etc.

- Mark D

'08 - '09 Tucson Hammer Camp : Make reservations now!

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Both zinc and 5-HTP are found in Appestat and 5-HTP is a component in REM Caps. We recently received the following questions regarding these two nutrients:

• Have you evaluated the safety of the zinc in Appestat when combined with other zinc sources? Each capsule contains 15 mg zinc so 2 at lunch and 2 at dinner provides 60 mg. Google™ zinc and you will fnd excessive absorption of zinc can suppress copper and iron absorption.

• What about the 20 mg of 5-HTP? Is there a concern with up to 80 mg from Appestat combined with 25 to 50 mg from [one to two] REM Caps?

Dr Bill replies

“Thank you for these questions; they are good ones. Appestat protocols recommend 3 weeks dose then 1 week off for up to 2 applications of up to 2 x 3 weeks. There is a week “vacation” fasting between 2 courses. I do have a few comments of interest to report…”

Zinc

Most orally ingested zinc is absorbed through the Jejunum. Zinc uptake across the brush border appears to occur by both a saturable, barrier-mediated mechanism and a non-saturable, non-mediated mechanism. Once zinc is within the enterocyte, it can be used for zinc-dependent processes, become bound to metallothionein and held within the enterocyte, or pass through the cell. Zinc is transported to the liver via the portal circulation. A fraction of zinc is extracted by the liver cells, and the remaining zinc is transported to the various cells of the body via the systemic circulation. Zinc

is transported in the plasma bound to albumin (approximately 80%), alpha-2-macroglobulin (approximately 18%) and to such proteins as transferrin and ceruloplasmin (approximately 2%).

So you can see that zinc availability is stressed, at times up until 100 mg becomes a daily chronic protocol. Copper needs to be taken if zinc intake is excessive. Chronic (long-term) ingestion of 100 mg or more of zinc per day may be toxic. Dosages of 500 mg or more of zinc per day is likely to produce toxic effects in many people. The optimal daily allowance (ODA) of zinc (for adults) is 15-50 mg per day. The recommended therapeutic dosage of supplemental zinc for athletes is 30-60 mg (of elemental) zinc per day. People using supplemental zinc to increase their endogenous testosterone levels usually use 50 mg of supplemental zinc per day. Clinical trials using zinc to treat tinnitus [ringing in the ears] involved the use of 600 mg of the zinc sulfate form of zinc (= 138 mg elemental zinc).

5-HTP

Supplemental 5-HTP is available from health food stores and mail order supplement companies (usually only in the USA, Canada, and Europe) in the form of 33-100 mg capsules. Supplemental 5-Hydroxytryptophan is used by many people as an alternative to tryptophan supplementation (due to restrictions on the sale of tryptophan in many regions and also due to 5-HTP being “one-step-closer” to the desired end-product of tryptophan supplementation, i.e. serotonin). Most orthomolecular-oriented physicians recommend the use of 300-600 mg of 5-HTP per day for the treatment of Depression &

Parkinson’s Disease. Unlike tryptophan, serotonin synthesis from 5-HTP is not rate-limited by any natural feedback control for Serotonin synthesis. 5-HTP bypasses this governing mechanism. This permits 5-HTP to signifcantly increase serotonin production by also increasing the potential for excessive serotonin synthesis. Selective Serotonin Reuptake Inhibitors [SSRIs] “work” by counteracting defciency in the neurotransmitter, serotonin. They increase available serotonin by preventing serotonin receptors from soaking up recently released molecules of serotonin “foating” around freely in the synapses between neurons (inhibiting reuptake). In contrast, Tryptophan is a precursor for the production of NEW serotonin. This is regarded as a superior method of treating serotonin defciency compared to the modus operandi of SSRIs, which merely recycle OLD serotonin. I would caution any one taking 5-HTP to check with their physicians before taking it with any medications especially SSRIs.

Taken as directed without contraindicating medications, this product is safe and effective. Unfortunately, after a dietary supplement or prescription medication becomes property of the consumer, the control and judicious use of the substance is out of our jurisdiction.

Appestat : The healthy approach to weight loss

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Tissue Rejuvenator : Adequate amounts of glucosamine? : Bill Misner, Ph.D. & Steve Born

Many athletes take glucosamine for joint health and injury prevention/ rehabilitation. One of the questions we often receive is whether or not Tissue Rejuvenator has adequate amounts of this popular joint health nutrient, referring to sources that recommend 1000 to 1500 mg of glucosamine daily. Dr. Bill Misner responds (some of which is paraphrased) -

Four capsules (500 mg of each of the “big three” - Glucosamine Sulfate, Chondroitin Sulfate, and MSM) are generally taken as a maintenance and prevention dosage. Our development team chose this amount because we felt 500 mg would be adequate when used as a daily supplement to help healthy joints stay that way. During periods of injury or recovery, many individuals will take up to eight per day (1000 mg of each) or even more, with great success. The dosing is essentially based upon fexibility, with the option to take more if greater intake is warranted. Why there is not more in each individual capsule is really just a practical matter; because of the many other nutrients contained therein, the capsules would need to be larger than they already are to hold more.

As far as the studies often quoted are concerned, Dr. Misner says, “No argument here. They are precise noting dose effcacy @ 1500 mg/day occurred in time sequences ranging from 0.5-3.0 year duration in patients with established arthritic conditions.”

Sometimes acute trauma injuries can resolve with a lower dose that one might use for an overuse injury. A post-op patient might take a minuscule dose and fnd effective relief, while a functioning athlete might require a huge dose of 8-12 capsules daily to manage pain and infammation symptoms. What do we learn from these various examples? That when it comes to symptom relief, one size (of Tissue Rejuvenator) does not ft all!

The point is the Tissue Rejuvenator dose should be increased to achieve resolution of symptoms... minor acute onset taken at 500 mg level for 1-2 weeks before increasing to 1000-1500 mg/day, if effects were previously neutral.

I agree with what these studies report, but I do not agree that we can say one size that fts “Chronic” arthritic symptom resolution also fts “Acute” early onset

overuse injuries. My interpretation is start conservatively with two weeks at lower dose before increasing to the higher effectual dose demonstrated in research studies on a different subject population.

BILL NICOLAI from page 23

cancer. When it comes to taking advantage of the benefts of the vital hormones that control so much of our development, I believe it is best to let the body produce them on its own rather than try to intervene artifcially.

This report is not a scientifcally controlled test, but my own results do seem to me to be compelling. It should be noted that I have made other dietary and lifestyle improvements in the same time period and am always

striving to do so. My opinion after 20 years of endurance athletics is that there is no single magic bullet, but one should take advantage of all the good training dietary and recovery knowledge available. The use of Hammer Whey appears to be a signifcant advance in the tools we have available to improve the results of our ftness endeavors.

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JEB from page 20

day to day life becomes much simpler and more fun. After all, isn’t that why we started doing this to begin with? *Please see references at the end of the article.

Your benefts package

Below, I have listed just some of the many benefts that can be gained by participating in the early season races, particularly if our focus is on the process of getting better and having fun rather than simply on winning alone.

• Having fun competing in the sport that you love

• Reducing the nervousness felt before & during races

• Improving your technical skills at race-specifc speeds

• Enjoying the social aspect of racing in a lower stress atmosphere

• Practicing racing while your expectations for yourself aren’t as high

• Getting physically and mentally re-accustomed to the intensity of racing

• Dialing in your pre-race routine, nutrition strategy & warm up to perfection

• Simply getting better while having fun and learning to let go of the outcome

• Getting used to bumping elbows or having feet in your face in a mass start event

So, as you can see, there are so many benefcial elements that one can gain by simply participating in early season events that are completely independent of where one ends up in the results.

However, it is completely up to the individual as to whether they decide to beat themselves up and miss the inherent opportunities for growth in any outing where every single thing outside of their control doesn’t go according to plan, or to beneft maximally from each and every experience. I hope that is as much of a no-brainer proposition to you as it is to me. With simple awareness, willingness, and discipline, these self-defeating habits can be turned into performance (and life) enhancing ones for good.

Putting it all together

It is these items listed earlier that I often mention to an athlete who is upset by where they did or didn’t place in an early season race after listening to their take on the experience and how they feel as the result. I empathize with them because I certainly know what it feels like to be disappointed, discouraged, aggravated and even stunned by a less than stellar performance. However, if we can just shift our focus to the process and to the positive elements that we experience during each outing, then it is much more likely that our basic human needs of acknowledgement, growth, and competence will be met, which is actually where all those feelings were coming from to begin with. In laymen’s terms, we can simply get better by letting go and having fun doing what we enjoy.

So, take it easy and give yourself a break. These seasons get longer every year, which gives us even more time to create the Inner Fitness© and the outer ftness that we desire and need to accomplish our goals. By simply shifting our focus to the present moment,

celebrating our successes, and allowing ourselves to make mistakes, we will have made a huge turn-around in our approach to performance and enjoying the sports we compete in. We can then go about doing things differently the next time around, thus guaranteeing us, at the very least, a more enjoyable experience and maybe even another lesson or two. And so the process goes.

Jeb has a Master’s degree in Exercise Science and Health Promotion and is certifed by the NASM, USA Triathlon and USA Cycling as an Elite Level Coach. He has been a Hammer Nutrition sponsored athlete for going on 7 years now. Jeb is quoted regularly in Bicycling Magazine and Runner’s World and contributes articles to Active.com, Iron Man Canada, the Daily Peloton, and the Ultra-Marathon Cycling Association.

He is a continuing education provider for USA Cycling and USA Triathlon, and owns and operates Enduroft, LLC, a coaching and consulting company dedicated to the education, performance, and life enhancement of athletes and coaches. For more information about our upcoming educational events as well as our products, services, and philosophy, please pay us a visit at www.enduroft.com or contact us directly at info@enduroft.com.

References

Church, Dawson Ph.D. (2007). The Genie in Your Genes, Epigenetic Medicine and the New Biology of Intention Dawson. (Santa Rosa: Elite Press)

Engles, Lisa. 2008. “Coaching from the Inside Out”. Online Lecture Course & Mentoring. Los Gatos, CA. February, 2008.

www.enduroft.com

HOT TIPS : Freeze your fish oilhttp://www.hammernutrition.com/EN/EN58/May2008.html#Pg_23

HAMMER CAMP from page 24

from Jim and the other staffers, each camper was lovingly admonished to drink more, drink less, take electrolytes, or whatever they needed to work on.

We’ve already set the dates for three more camps, so you can start planning early. December 9th to 14th is our “pre-Christmas, de-stress, base miles, hang out and enjoy” camp. The other two camps are in February of 2009, one from the 2nd to the 8th and the other from the 23rd to March 1st. We lengthened the February camps to six days because

fve just wasn’t long enough! These will be more structured, higher volume pre-season base/season launch type camps. I’ll be hosting the December and late February camps, while Steve Born will be your host for the early February camp.

Sign up for one or more today… you’ll have the time of your life! Click on the “camps” link at the top of our web site or call one of our friendly advisors for more details or to register now. We hope to see you in Tucson!

Salmon Oil : Recover even faster with Salmon Oil

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The Endurance Athlete's Guide to Success : The 8th edition is in stock! : Steve Born

We’re extremely excited to announce that the latest edition of this much-acclaimed knowledge resource is fnally here. The term “labor of love” defnitely comes to mind when we think about the time and energy spent writing, rewriting, editing, proofng, and compiling the articles and accompanying photos/captions for this latest edition. In fact, so much time was invested on this project that it hardly seems true that the actual books are here “in the fesh.” But they are indeed here and we are convinced that this latest edition is the most comprehensive, yet easy-to-read-and-understand manual available in regards to how to properly fuel the body prior to, during, and after exercise.

The 8th edition of “The Guide” contains expanded, even more informative versions of pre-existing articles:

• Hydration—What you need to know

• Electrolyte Replenishment

• Proper Caloric Intake During Endurance Exercise

• Recovery—A crucial component for athletic success (formerly entitled Superior Recovery)

• The Pre-Race Meal

• The 10 Biggest Mistakes Endurance Athlete’s Make

• The Hammer Nutrition Fuels— What they are and how to use them

In addition, we’ve added two new articles:

• Replacement vs. Replenishment

• Supplementation—A necessity for athletes

As a result of these two new articles, the amount of new information in the existing articles, and even more photos than before, this latest edition of “The

Guide” is the biggest ever at 134 pages long. That’s six times more content than the frst edition, which was a slender 22 pages when it was frst published roughly six years ago.

As Brian so appropriately wrote in his letter in Endurance News #56, “While great products and friendly service are certainly key, it’s the knowledge component that is most important. It’s a simple fact that no matter how good the products are, if they are used incorrectly, less than optimal results or downright failure will result.”

With that said, we have no doubt that the fueling-specifc knowledge you need to achieve success as an endurance athlete is found in the pages that make up the 8th edition of The Endurance Athlete’s Guide to Success. This is a “must read,” especially for new clients, and for existing clients—even if you’ve read all seven previous versions—we encourage you to check out this latest edition for updated information in the existing articles and, of course, the important information contained in the two new articles.

Hard copies of The Endurance Athlete’s Guide to Success are $4.95 each. Or, you can download a copy of the 8th edition, completely free of charge, at www.hammernutrition.com/guide.

Endurance News Staff

Editorial : Steve Born, Dr. Bill Misner, Brian Frank

Editorial Contributors : Jim Bruskewitz, Giovanni

Ciriani, Suzy Degazon, Shane Eversfeld, Sonia Frank,

Owen Gue, Chris Kostman, Nate Llerandi, Al Lyman,

Bill Nicolai, Tony Schiller, Jeb Stewart

Layout : Angela Nock

Editing : Justin Ward (Articles from contributors are not edited.)

Our Mission

The objective of Endurance News is to provide you, the serious endurance athlete, with a valuable resource that you will fnd to be informative, educational, thought provoking and helpful in your ongoing pursuit of optimum performance and health.

Endurance News features insightful articles on diet, nutrition, training and other topics of interest for endurance athletes -written by myself as well as professional and elite amatuer athletes and other experts in the area of nutrition and exercise. In addition, Endurance News will include articles highlighting new and existing Hammer Nutrition products and how to get the maximum benefts from them.

In reading this and future issues, please remember that the views expressed in this publication will always be biased in favor of a healthy diet, hard training that emphasizes quality over quantity, and prudent supplementation to improve health and performance. But above all, we at Endurance News believe there are no short cuts, and success can only come from hard work.

Back issues are available at www.hammernutrition.com

Legal Disclaimer : The contents of Endurance News are not inteded to provide medical advice to individuals. For medical advice, please consult a licensed health care specialist.

©2008 Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as the copyright notice, phone number, and/or URL are included. Content must remain unchanged and original authorship acknowledged.

The Endurance Athlete's Guide to Success : It's Finally Here!

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Our “Spotlight” athlete for this issue is Amanda McIntosh from San Antonio, Texas, and this is the second time we’re featuring her (she was our very frst “Spotlight” athlete, interviewed for EN#30 back in 2001). No, we’re certainly not running out of athletes to feature but Amanda is an extraordinary athlete, especially considering the results she’s achieved after going through a period where she was injured and unable to do much, if anything, in the way of training or racing. In addition, Amanda is a longtime client, a friend to everyone here at Hammer Nutrition, and a tremendous representative of the company, not just in her athletics, but also in her coaching services and as one of our in-the-feld reps for the company. As a result of all that, we thought it’d be interesting and fun to interview her again.

Her race resume is, to say the least, impressive. Here is just a fraction of some of the highlights from her illustrious career:

1998 – 1st place – Rocky Raccoon 100 mile trail race

1999 – US 50 mile National Champion

1999 – 1st place – Leadville Trail 100 mile trail race

2000 – 1st place – Leadville Trail 100 mile trail race

2000 – Bronze medal – US 50 mile championships

2001 – 1st place – Crown King 50K, High Mountain 25K, Inks Lake 50K, Rocky Hills 50K

2002 – 1st place – Rocky Raccoon 50 mile, Rocky Hills 50K

2003 – 1st place – Palo Duro 50 mile

2004 – 1st place – Bandera Trails 100K, Hill Country 50K

2004 – 2nd Female, 8th overall –Rocky Raccoon 100 mile Trail Race

2005 – 1st place – Bandera Trails 50K,

Big Bend 50 mile,

2005 – World Masters Association 100K Champion – Bariloche, Argentina.

2006 – 1st place – Bandera Trails 50K (course record), Big Bend 50K (course record), Bear Creek 100K 2007 – 1st place Q50 Patagonia (50 mile race in Traful, Argentina)

Amanda hasn’t slowed down at all in 2008, posting these outstanding results thus far:

Bandera 100K –2nd Female, 7th overall Copper Canyon 50 mile –1st Female, 15th overall

Whew! I get tired just looking at all those races! Anyway, without further ado, here’s the interview I recently had with Amanda.

STEVE: Amanda, you’re the frst and only “repeat” athlete featured in the “Athlete Spotlight” section of the newsletter, which I think is pretty cool. How does that make you feel?

AMANDA: I was incredibly honored the frst time you asked me to be the featured athlete, so being asked again is incredible. I am so fortunate to have the support of Hammer; I could not have accomplished the earlier-listed goals without the products and assistance throughout the years.

STEVE: I know we asked this back in 2001 but, for the sake of our readers who weren’t with us back then, could you describe how you got started in ultra running and when you frst realized that ultra distance running was the sport for you?

AMANDA: I was a competitive gymnast for most of my young life but a career

ending knee injury sent me on the road to ruin. By the time I started college I was an overweight, smoking, bartender. Believe it or not, friends at the bar got me running and I got hooked. I gave up cigarettes, changed my major to Exercise Physiology, and got in shape. I ran short races just to stay ft until I met a group of women training in Dallas. Running with them I was inspired to complete my frst marathon, Pikes Peak (28 mile round trip to the top of the mountain, 14,000 ft, and back down). It was an amazing experience. I ran road marathons for several years until I decided to do a 50K that led to a 50 mile and then my frst 100 in 1998 (Rocky Raccoon). I had a blast and knew I had found my niche!

STEVE: We’ve listed a handful of the races you’ve competed and excelled in. Of those races, which one (or more) would you consider your best? Describe what you were feeling during those races.

AMANDA: Believe it or not, I think the answer was my last race in Copper Canyon, Mexico. I didn’t really have any expectations; I just started at a decent pace and kept going. I felt like everything clicked and I could have run forever. The biggest thing for me was that my nutrition was right on! My combination of Perpetuem, Hammer Gel, and Endurolytes was perfect and I felt great the entire race! It wasn’t that I was running fast but I was just in a groove, the course was amazing, the people were great, the day was beautiful, and I was on top of the world. My mom said I didn’t look like I had run around the block when I fnished.

STEVE: Conversely, which race would you say was the low point in your career, the

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one where “nothing went right,” so to speak? Can you describe what happened?

AMANDA: Interestingly, my “worst” race was one of my biggest victories. It was the Sunmart 50 mile. I was in the lead when I kicked a rock into my ankle. The pain was impressive and the swelling immediate. I had 12 miles to go and felt compelled to fnish so as not to let down my sponsors, etc. I had no idea if I had done serious damage to the ankle and in hind sight could have done permanent damage by continuing. I won the race but it was the most diffcult and miserable race of my career. I vowed that from then on to run from my heart and not for others. I haven’t had a bad race since!

STEVE: Which race or races are your favorites, the ones you perhaps want to continue to do annually? Describe why.

AMANDA: I have so many “favorites”… Here in Texas, I love Joe Prusaitis’ race series. In Colorado, I can’t wait to run in the mountains of Leadville. One of my favorites, which I can’t run anymore because I am now the race director, is the High Mountain 25 & 50K. Running with the Tarahumara Indians in Mexico was an experience I will repeat every year if I can. I would have to say, though, that my favorite races of all time are the Q50 races. I have been to one in Nicaragua and one in Patagonia and will try to go back every year. They are awesome races in amazing places.

STEVE: Let’s see…back in 2001 when we frst interviewed you, your son Ryan was 11 years old and your daughter Callie was 7 years old. Obviously, they’ve grown up quite a bit in the past seven years…what are they up to now? Is either of them into ultra running like their mom, or do they have other sports interests?

AMANDA: Well, Ryan is an Ice Hockey and Lacrosse player who is off to college this year. He is the youngest person to ever fnish the High Mountain 25K (he was 12 at the time), but hates to run! Callie, now 14, runs cross country, and plays basketball and soccer. She has been MVP of her cross country team two

years in a row and was 4th in the district this season. Neither of my kids shows any interest in being ultra runners but they have been unbelievable supporters of my running throughout the years. They have been understanding about my training and travel, and have even cracked the whip and sent me out for runs when I have lacked motivation. They are so proud of me and that makes me want to run harder, stronger, and longer!

world class athlete, to not even being able to walk a mile. It was pretty devastating at the time.

Finally one of my doctors started me on a once a week injection of a drug called Enbrel. The swelling went away within 48 hours! This was great I thought, except for the side effects (it’s an immune system suppressor) and the fact that it was $700 a dose. So the next year was spent trying to fgure out how to space the doses to control the symptoms but not cause unwanted side effects and send me to the poor house. My training was erratic to say the least. I was able to start and then I would become symptomatic and have to back off for a week. This went on for a year and was very frustrating, but at least I was able to run.

Finally, by October of 2007, I was free from infammation and on a schedule that seemed to be working with the Enbrel. A friend of mine asked me to come to the Q50 in Nicaragua. I told him no since I couldn’t run but he said I could help him out with the race. I decided to go and it was the turning point; being surrounded by runners and watching the amazing race made me want to start training and racing again. I made a commitment to attempt to train for the Q50 Patagonia. It was only 8 weeks away and I was only able to do about 25 miles/week with 10 miles being my long run. I signed up for the 25-mile relay and knew I could get through it. Four weeks into the training I changed my event to the full 50-mile race. Training was going well and I was symptom free so decided to go for it. Four weeks later I won the women’s division of the Q50 Patagonia. A month later I was second female, frst master, at the Bandera 100K, and two months after that I won the Copper Canyon Ultra 50 mile in Urique, Mexico.

STEVE: Wow, that’s a truly amazing comeback…congratulations!

AMANDA: It was a really tough road, but I feel like I have things under control with the arthritis and the medication. I am able to train at a high level but have to be super careful to eat well, sleep, recover, and listen to my body. Hammer

STEVE: Your career was halted rather abruptly by an injury that not only prevented you from training with any consistency (if at all), it may very well have been a career-ending injury. Can you describe what happened and how you were able to return to running?

AMANDA: In June of 2006, while training to go to the World Championships with the USATF Open 100K Team, my left knee flled with fuid. I could barely walk, let alone run. Several attempts to remove the fuid were futile. In August I was diagnosed with a rare genetic autoimmune condition called “reactive arthritis”. Basically it is an overactive immune system, which causes infammation in the joints. The orthopedists and rheumatologists tried conservative measures to reduce the infammation but were unsuccessful. In two months I had gone from being a

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Nutrition has been a huge part of my training and recovery through all of this. I have used, and continue to use, Premium Insurance Caps, Phytomax, Mito Caps, Race Caps Supreme, and Carlson Norwegian Salmon Oil daily to keep my immune system running well. Also, I love REM Caps because it helps with my sleep every night!

Tissue Rejuvenator has continued to be my answer to OTC anti-infammatories; I use 6-12/day and more when racing. Of course during training and racing I use Hammer Gel, HEED, Perpetuem, and Endurolytes. Recoverite is always a part of my post run/ race routine.

STEVE: What’s your training program look like these days and how different is it from earlier in your career and after your injury? During peak season, what’s a typical week look like for you?

AMANDA: I train hard and rest hard. I typically run 5-6 days per week and put in 70-100 miles per week. I try to do this mid-day when the kids are at school, or early mornings so as not to impact our family time. My training now is about the same as it was before. I have always been good about listening to my body and taking time to recover when I need to. During peak season my short run is 15 miles and my long run can be upward of 50 on a weekend. I take one day off completely and then try to take another day off every other week to run in the water. I also do strength training, yoga and core work.

Nutrition is a huge part of my training. My nutritionist, Laurel Tierney, monitors everything I eat and helps make sure I have everything I need to train and recover. When I am putting in the high miles it is a struggle to get enough calories and make sure I am eating the right foods for optimum

performance. Laurel manages to make sure every calorie I take in is from quality food and Hammer products in order to keep me at the top of my game.

STEVE: What races do you have planned for the rest of 2008? Any specifc goals in mind?

AMANDA: So far, I am planning to run the Rocky Hill 50K in April and see how I feel. I will be training in Leadville, Colorado for a while this summer and doing some multi-day trips. I will be going back to Nicaragua in October and Patagonia in December for the Q50 races. Right now my goal is to stay healthy and run strong.

STEVE: Do you ever think about retiring or do you want to keep racing for as long as you can?

AMANDA: I don’t think about retiring, I know I can’t keep winning forever, but I want to be out there running in races with all of my friends as long as I can. For me, going to races is more about meeting new people and seeing old friends than anything else. Racing is about doing something I love in a beautiful place with amazing people. Winning has been the result of all the passion.

STEVE: Tell us a little about your coaching services and web site.

AMANDA: I have an online coaching service for runners of all abilities and personal coaching for runners in the San Antonio area. I coach athletes from all over the world which is really exciting. I have runners doing everything from 5K’s to Marathon De Sable to the Leadville 100 to the Boston Marathon. It’s great to have a job that I love! My web site (www.amandamcintosh.com) is up but currently under construction, so athletes interested in my coaching services can contact me at coachamanda@earthlink. net. I also coach runners and young

athletes at Saint Mary’s Hall (high school) where I work as a coach and PE teacher.

STEVE: Since you’ve personally been through a diffcult situation/period regarding injuries, what advice and suggestions would you give to an athlete struggling with injuries?

AMANDA: I think the biggest issue for me was that most of my life involves running. It’s my passion, my stress relief, and of course, my job. So, when I was faced with the possibility of not running again it was pretty diffcult not to get down about it. I went through several months of being pretty miserable before I found some alternatives like yoga and core training. The experience taught me to live everyday and do what I love as well as explore other options.

I also have a great support system in my friends, family, and kids. I think that is key. When others continue to believe in you it helps you to get back up and keep trying!

STEVE: What advice would you give to someone just starting to do ultras?

AMANDA: Stock up on Hammer products, get a good coach, and get ready to have the time of your life. Ultras take a lot of training time and commitment but it is worth it. The best way is to start slow and work your way up to the high mileage races. Take one step at a time and enjoy the journey. It’s important to build a base of mileage and nutrition. The usual rules for increasing mileage apply to ultra training and it’s a lot like training for a marathon. One difference is multi day long runs. Example: Friday 15, Saturday 30, Sunday 20. This is where is gets tough and when proper nutrition and recovery is crucial.

STEVE: Thanks so much for your time, Amanda; it’s very much appreciated. I know I speak for everyone here at Hammer Nutrition in telling you what an inspiration you are for us and how much we admire you.

Congratulations on all your fantastic accomplishments, and continued best wishes to you for a successful 2008 and beyond!

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As we ease out of winter and the earth around us begins to thaw, if you are like us here in Montana, your thoughts are probably turning toward fairer weather and your upcoming season. Your calendar is out and you are plotting the training blocks, long rides, and races that will delineate your spring, summer, and fall. Let me take a moment to encourage you to slot something new into this year’s annual plan: a dedicated cycling camp or vacation. Over the past 12 to 24 months, through my own experience, and those of literally hundreds of Hammer Nutrition clients, I have become increasingly convinced that this immersive experience is one of the best ways to break through your normal routine, learn new skills and training techniques, and re-invigorate your passion for your sport.

Hermosa Tours

Have you ever dreamed of a fantasy cycling vacation that would allow you to ride the world’s best trails, push your riding to the next level, and still return home at the end of it all, relaxed, refreshed, and rejuvenated, as if you’d spent a week poolside at a tropical resort? Have you wanted to sample mile after mile of ribbon singletrack in the deep backcountry, and still fnish the day with a sports massage and a soak in the hot tub? Long-time Hammer Nutrition mountain bike athletes Nate Whitman and Matt McFee shared that same vision and are now making it a reality. We are pleased to support them in the launch of their new venture, Hermosa Tours: Expert Guided Cycling.

Operating out of the mountain biking mecca of Durango, Colorado, the company offers high-end small-group mountain bike tours and camps in

Durango and southwest Colorado, Zion

and southwest Utah, and the Angeles

and Cleveland National Forests in

Southern California. Hammer loyalists

for more than eight years, the pair have

an impressive endurance

background including

racing The Leadville

100, Vision Quest,

and the Great Divide

Race. Their philosophy

as entrepreneurs is

the same as their

approach to endurance

cycling; they pursue

their passion with

uncompromising

attention to detail.

The two saw a void in the market that they believe needed to be flled. “We loved the idea of using expert local guides to access the best trails in a given region. But the existing companies in this space focus almost exclusively on camping-based, point-to-point style touring” explains McFee. “They do a great job with it, but multi-day campsite to campsite riding and sleeping in tents, can leave you pretty beaten down at the end of a week. More importantly, the point-to-point itinerary constrains ride selection to trails that get you from A to B everyday. The absolute best stuff is often missed.”

Whitman adds, “We wanted to go in the complete opposite direction. We created a model that not only brings our clients to the best mountain biking destinations, but also ensures that every single day of the trip is a true crown jewel ride. There are no throw-away days. We combine high-end accommodations, white glove

customer service, and luxurious touches like massage and healthy gourmet meals, to create mountain biking fantasy vacations. Our small group size and high staff ratio (6 to 12 clients with a minimum of 3 guides) allows us to custom tailor the trip to your exact needs on a daily basis. From the moment you step off your plane, every detail is taken care of. You have nothing to do but focus on riding and relaxing.”

Just as I did when I launched Hammer Nutrition more than 20 years ago, the two had a vision and have gone after it full speed ahead. We think they’re on to something here. So much so that we have signed on as a partner. All Hermosa Tours events will feature Hammer Nutrition endurance fuels and recovery products, as well as Globus E-Stim units. And we are busily planning our frst ever Hammer Singletrack Camp for later in 2008, which I am looking forward to attending personally.

Hermosa Tours is now booking its Durango, Zion, and SoCal tours, as well as custom-designed private tours and training camps, on its website at www. hermosatours.net. Or call and speak with them directly at 1-877-ROLL-MTB. Watch their website, as well as www.hammernutrition.com, for more information and dates on the Hammer Singletrack Camp. We at Hammer wish them much success and are proud to have played a role in their cycling pursuits.

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HAMMER BUCK$ : Cash contingency program : Get paid for racing in our clothes!

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If you’re not involved in the Race Across America (RAAM) as competitor, crewmember, offcial, or as part of the organization team, it may be easy to think “why are we talking about a race that takes place in mid-June now? It’s only April!” But if you are involved in RAAM in any of the aforementioned capacities, you’ve probably been thinking about the race for many, many months prior to when it actually commences on June 7th for the solo women riders, June 8th for the solo men riders, and June 11th for the riders competing in the team division.

Well, the same is true for us at Hammer Nutrition, which is why we’re writing about this epic race—which celebrates its 27th year in 2008—in this issue of Endurance News. I’m excited to announce that we are once again honored to support the race that Outside Magazine referred to as “the world’s toughest sporting event.”

The solo feld is shaping up nicely, with 24 men and 2 women already signed up. Only one of last year’s Top 10 fnishers, Austria’s Gerhard Gulewicz, has confrmed their entry in this year’s race, which would normally suggest a wide-open race. However, Gulewicz’s 3rd place fnish from last year arguably makes him the favorite for this year’s race, with multiple RAAM fnishers from previous years—Fabio Biasiolo of Italy, David Haase of Fond du Lac, Wisconsin, and Rob Morlock of New Milford, Connecticut—also in contention for victory.

Also competing this year is Hammer Nutrition-fueled David Jones of Winnetka, California. Last year David set a record in the solo 60+ age category, fnishing in 12 days, 1 hour, 15 minutes, which broke the old record by more than

six hours, and he’s looking to improve upon that this year.

In the women’s solo division, the current favorite appears to be Janet Christiansen of Poway, California, though she’ll be pressed by Canadian Caroline van den Bulk who competed in (but couldn’t fnish) last year’s RAAM. Among Janet’s many accomplishments, she, along with teammate Nicole Honda, won the two-person women’s division in last year’s RAAM, setting a new course record of 8 days, 18 hours, 57 minutes. Janet will be fueling with Hammer Nutrition products in this year’s RAAM.

There are also various multi-rider team divisions in RAAM and there’s a healthy number of the number of teams entered so far:

• 2-Person Team Men – 5 teams

• 2-Person Team Mixed – 1 team

• 4-Person Team Men – 15 teams

• 4-Person Team Women – 3 teams

• 4-Person Team Mixed – 8 teams

• 8-Person Team – 11 teams

At nearly 3015 miles, this year’s RAAM route is approximately 30 miles shorter than last year’s, and begins in Oceanside, California at the Oceanside Pier and fnishes at the City Dock in Annapolis, Maryland. Riders will pass through 14 states across the U.S. – California, Arizona, Utah, Colorado, New Mexico, Oklahoma, Kansas, Missouri, Illinois, Indiana, Ohio, West Virginia, Pennsylvania, and Maryland – to reach the fnish. As you can imagine, every type of terrain and weather condition will be confronted.

Two other events are being run concurrently with this year’s RAAM: the Race Across the West and the 24 Hour Challenge. The Race Across the West is

new this year, the feld will include solo, 2-person, and 4-person teams, and it covers the frst 1000 miles of the RAAM course fnishing in Taos, NM. The 24 Hour Challenge is a team-oriented event (2- and 4-person teams) that covers the frst 500 miles of the RAAM course fnish in Flagstaff, AZ.

RAAM truly is an international race with competitors hailing from Austria, Brazil, Canada, Germany, Great Britain, Ireland, Italy, Luxembourg, Norway, Portugal, Switzerland, and of course, the United States.

This year’s RAAM, with a good mix of veterans and rookies, looks to be one of the most competitive and interesting races in many years. We at Hammer Nutrition are extremely excited to be involved again this year. You can found out more about RAAM, including continual updates, at www. raceacrossamerica.org

Become a world-famout athlete! : Send copyright-free photos to : anock@hammernutrition.com

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Another surprise ending comes full circle : Tony Schiller

It was a brutal day to race one’s frst half marathon. The early morning air was already hot and sticky with record highs moving in. None of this was lost on the 350 racers. They answered the call to the start line with less urgency than grade school children being beckoned back to class by the bell on the frst perfect day of spring.

While I can now better appreciate the wisdom of their slow saunter to the start, at the time I impetuously cursed them for it. “Come on. You’re holding up the *%#* show.” Already dripping in sweat from the warm-up, I was agitated by the late start which just meant more time on a sizzling road.

Finally, we started and I shot out like a caged lion being released. Leading from the frst step and free and clear of the feld by the 50th, I cruised alone through a 5 minute opening mile and onto a personal record time at 5-miles with not a single challenger in sight. It was there that I took my frst aid of the race – a small Dixie cup of cherry Kool-Aid.

About a mile later I backed off on the pace a bit for no particular reason, just a general sense that it might be a good idea. That coincided with the appearance of a lone fgure giving chase. This caused little concern. All systems were fne and he was still a long ways back. And thanks to the stellar frst half, so much time had been banked that a steady pace the rest of the way would win this thing with time to spare.

The plan was working. The chaser was gaining ground but for him it was looking like too little too late. The lead was still huge at 9 miles where ice cold water was poured over the head and a second 4-ounce cup of red sugar water

was poured down the throat. With the needed fuel for the remaining 20 minutes consumed, it was time to focus on victory.

A disastrous 10th mile changed all that. No, you’re not supposed to look back, but the fear of losing was my motivation. The gap was shrinking fast but still, hopefully, was enough. The next look broke that theory. He was charging. At 11 miles he pulled even saying, “Nice job. Hang with me,” and grabbed a special water bottle someone had set out for him. My attempt to snatch one last Kool-Aid failed and left me coated in red sugar. He offered his bottle but I declined not wanting to try something new in a race (never mind that Kool-Aid wasn’t in my routine).

Running on life support, I somehow stayed on his side long enough to make it to Broadway where we saw the frst spectators of the day. Thousands of people, several rows deep, lined the roadway. Unbeknownst to me, we’d just become benefciaries of a race course staged to fnish at the front end of the town’s 4th of July parade. As the police siren blared and people screamed for the two strangers racing side-by-side for some unknown prize, the quiet little race had morphed into one with a giant stage for one of the most memorable fnish stretches of my life. I found just enough strength to keep elbow to elbow contact, and then with a block to go, found something extra to win it by 2 strides.

In the fnish chute his hands came to rest on my shoulders and I collapsed under their weight. It was he who lifted and dragged me to shelter in the shade of a giant oak tree. When my eyes disappeared into my head and my body went limp, it was he who scampered for emergency help. It was he who stayed by

my side until the ambulance arrived and then throughout the ordeal. And it was his water bottle – and whatever was in it – that fnally made the difference and brought me back from to life.

Most of the runners had fnished and the ice bags surrounding my body had melted by the time he came back to check on me. It was the frst I’d really noticed his face and to my utter dismay I realized the person who’d just raced me to the brink of death was, in fact, an old man. It was revealed to me that he was, shockingly, all of 42 years of age. He told me he just no longer possessed the speed I had used to pull out victory. I was both in disbelief at what he’d accomplished and embarrassed that at 19-years of age, and being a runner on the rise, I almost lost to the old codger.

This summer marks 31 years since that race with Jerry McNeal. I never learned the secret of what was in his bottle but have gladly stumbled on other alternatives to prevent further firtings with ambulance rides. It would be easy to write about the race fueling lessons of that day but I’d rather refect on the impact Jerry had on my life. I left Winona that day admiring him for his enthusiasm and courage to keep going deep and right then decided that that is what racing is all about. It hit me that while we only have a limited time to enjoy our fastest race, if we play our cards right, we have a lifetime of opportunities to have our BEST race.

I still like to think of myself as just another one of the guys at races, but having just reached the milestone of 50, it’s a given that today’s 19-year olds, and most 20-somethings for that matter, pretty much just see an old guy that

see TONY on page 37

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BRIAN from page 2

have dropped the project.

New favors

I’m really excited about the new Strawberry Recoverite and the Mild Melon HEED. Mixing the Strawberry Recoverite in vanilla soy milk tastes just like Strawberry Quik® and the Melon favor is just different, refreshing, and good. The additional favors and single serving packets that we are introducing for Hammer Whey, our 100% whey isolate, are going to be really nice in giving you more options for this superior protein.

Camps

I had so much fun doing the training camps in Tucson this past winter. If you were able to attend one of them, I’d like to thank you for coming and tell you how much I enjoyed meeting, riding, and hanging out with you. For those who will be coming to our fall 2008/2009 camps, I’m looking forward to getting to know you too. You can read more about the camps, past and future, on page 24.

New body care products

The new Hammer body care products

have been well received with many of you becoming regular consumers of the Hammer Balm transdermal pain cream. The Cool Feet product has also been getting rave reviews, especially from those with really stinky feet. If you haven’t tried it yet, ask for a free sample on your next order. Both of these products are defnitely here to stay.

Our last addition to the body care line for this year is the Soni-Pure hand sanitizer. While I really like this product, we are going to wait for your feedback before deciding whether to make it a permanent addition or not. We did an initial run of 5,000 samples and a few hundred of the pump bottles to see how you like this product. So, if you are a habitual user of waterless hand sanitizers, I hope you’ll try our natural, alcohol free variation and let us know what you think. Likewise, if you don’t use waterless hand sanitizers because of their chemical ingredients, I hope you’ll try ours and let us know how it works for you. You’ll fnd more information about all three of these products in the body care article on page 16.

EMS

While I have personally been using e-stim, or EMS (electrical muscle

stimulator) technology for nearly 10 years, I continue to be impressed by the variety of situations in which it can provide substantial benefts. If you’ve been intrigued by this product, read more about it on page 48.

Job Posting

In our last issue, I took the unprecedented step of advertising a job opening for our Sponsorship Guru. As expected, we received nearly 100 responses. We have culled through those to come up with a list of about a dozen candidates. Although I originally intended to announce the new person in this issue, I have not been able to make enough time to fnish the process. So, thank you to everyone who applied and I appreciate your patience. I’ll be announcing it here frst when we fll the position.

Ok, that’s all from me for this issue. Thank you for your support and encouragement. Remember, we are here to help you make this your best year ever.

Enjoy the read! Brian Frank Proprietor

TONY from page 36

they better not lose to. That seems fair. Maybe if I’m lucky, one of them might just think, if he can do it, so can I. That’d be pretty cool.

As for Jerry, the collective toll of too many running miles without much cross training eventually caught up to him and forced his early retirement. He misses racing dearly. It’s an important reminder for all of us to never take for granted, not event for a second, how much racing adds to our life. Every single day pay attention to your body. Listen when it calls for rest. Find balance by adding more fexibility and strength training and bringing more variety to your routines. You have only one vessel. Take care of it. We’ll see you at the races.

Tony Schiller is 50 – watch out young guys.

Tony Schiller is a corporate motivational speaker, race director, and coach. In 2007, he won the men’s 45-49 title at the USA Triathlon nationals. He’ll go after the 50+ world title this June in Vancouver.

Perpetuem : THE fuel for extreme endurance

HOT TIPS : Mixing suggestions for making concentrated Perpetuem for consumption from a flask

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Folic Acid : Does supplementation create an increased risk for colon cancer? : Steve Born

The headline of a popular medical e-newsletter (WebMD) dated June 5, 2007 reads, “Popular Folic Acid Supplements Don’t Lower—But May Raise—Cancer Risk, Study Shows.” A news service (FoxNews.com) release covering the same study had this similar headline, “High Doses of Folic Acid May Increase Colon Cancer Risk,” and continued,

High doses of folic acid do not prevent precancerous colon polyps in people prone to them and may actually increase the risk of developing the growths, a new study fnds. It’s the latest evidence that taking too many vitamins may be harmful.

The article then lists a few studies that I won’t get distracted with now, but the main point here is obvious: What supplement user wouldn’t be more than a little concerned? How many would be thinking, “Uh oh. Am I putting myself at risk by supplementing with this B vitamin?” As most of our clients know, Premium Insurance Caps contain folic acid (400 mcg per 7-capsule packet), and it’s also one of the two ingredients in Xobaline (800 mcg per sublingual tablet).

Is the headline accurate? Technically, yes, due to the word “may,” but that’s not the point. How many people will read that headline and think, “Folic acid is a risk factor for cancer!” Obviously there’s no news of great interest in inconclusive studies, so if a news source wants to get read, it has to make some newsworthy claim, even if the headline doesn’t exactly do justice to the data.

Does folic acid supplement really increase the risk for developing colon cancer, or is this just journalistic hype?

To answer that question we need to look at the study, or even just read further down in the text of the news releases to fnd out the whole story. A line near the bottom of the Fox story reads, “Researchers did not see any real difference in rates of colon cancer, just in the precancerous colon growths.” That wouldn’t make much of an attention-grabbing headline, would it? Here’s the essential information about folic acid and colon health, but frst a little background on colon polyps is in order…

Colon polyps are not cancerous, but they can develop into tumors after many years. The term “precancerous” does not mean the polyp will become cancerous, it just means that it could become cancerous. Many people have polyps, and most will never have colon cancer. Very few polyps eventually become cancerous; however, it only takes one to go bad and deal you a case of colon cancer, so it’s a good idea to fnd out if you do have them, especially if you have a family history of colon cancer. Hammer clients will have few risk factors for colon polyps/cancer, which include smoking, obesity, sedentary lifestyle, and low intake of fresh fruits, vegetables, and whole grains. However, training ten or more hours a week and eating healthy won’t change your genetics. Anyone can have polyps, and they should be removed regardless of other factors. Routine colonoscopy locates and removes polyps; this should defnitely be on your agenda if you’re 50 or better.

The study involved about 1000 men and women who previously had colon polyps removed during colonoscopy. The researchers wanted to fnd out if high-dosage folic acid would prevent regrowth of the polyps. In this study, participants

were given either 1 mg (1,000 mcg) of folic acid or a placebo. They also took aspirin (in either low-dose or regular-dose amounts) or a placebo.

The study results showed that the folic acid did not reduce the number of new polyps; in fact, there was an insignifcant increase in the folic acid group. Subsequent follow-up testing over some years showed a continued increase in new polyps developed by the folic acid group over the placebo group. However, there was no increase in the actual incidence of colon cancer, at least partially due to the fact that colon cancer develops very slowly. (The researchers did fnd an overall cancer increase in the folic acid group, primarily prostate cancer, in men, but this also was statistically insignifcant).

The data collected by the researchers certainly showed that folic acid supplementation failed to reduce the reoccurrence of polyps in this study population. And yes, there were increased polyps in the folic acid group, and yes, polyps can be become cancerous; that’s true enough. But the research failed to show any statistically signifcant link between folic acid consumption and increased polyp recurrence, and it certainly did not establish folic acid as a risk factor for any type of cancer.

I’m not commenting on the validity of the study, but rather how the results are publicized. Headlines such as those listed earlier contribute to inappropriate fear of supplement use. They attract attention where little attention is warranted. These headlines, at least

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on the emotional level, take us beyond the data and into the realm of fear and speculation.

There is also the issue of how far to extrapolate the fndings. The study subjects had a history of colon polyps already at the start. The research tells us that folic acid didn’t prevent regrowth of polyps, but it doesn’t tell us what it does in people without polyps, or in people who do have polyps but lead colon-healthy lifestyles.

If you do have a history of colon polyps or colon cancer, we at Hammer Nutrition suggest that you keep a cautionary, but not reactionary attitude about folic acid. That means that if you want to stay on the ultra-safe side, avoid high-dose (1000 mcg/day) folic acid supplementation. Keep in mind that this recommendation is tentative and subject to controversy until additional studies corroborate or reject high-dose folic acid as a risk factor for colon cancer, or any other pathology for that matter.

Dr. Bill Misner writes, “Folic acid has a clean reputation in terms of disease association. It is completely devoid of adverse effects up to 5,000 mcg (5 mg) per day. The Optimal Daily Allowance (ODA) of Folic Acid (adults) is 800-2,000 mcg/day. Clinical trials therapeutic

dosages (for reversal of symptoms) are:

• Depression: up to 10,000 mcg (10 mg)/day

• Neuropathy: up to 15,000 mcg (15 mg)/day

• Restless Legs Syndrome: up to 15,000 mcg (15 mg)/day

• Elevated homocysteine: up to 5,000 mcg (5 mg)/day

• Cervical Dysplasia: up to 5,000 mcg (5 mg)/day

He concludes with the precaution “Epilepsy patients should avoid high dose due to onset of seizures. Persons with low zinc levels should not take excessive doses of folic acid since each inhibits the uptake of the other.”

There is an ongoing debate as to whether or not high-dose folic acid supplementation during the treatment of cancer is appropriate. A large body of research, involving both humans and animals, indicates that folic acid supplementation improves survival, while this latest study suggests that high doses of this B vitamin may proliferate the growth of specifc cancers. However, what the majority of scientists believe, based on existing research, is that high-dose folic acid supplementation

signifcantly lowers the risk of many forms of cancer. That’s the key takeaway message here: For healthy people, folic acid supplementation is safe and benefcial.

When you see a scary headline about a supplement, read all the way to the bottom of the article, or study the original research before you toss your bottles in the trash. Selling supplements is indeed our business, but we guarantee you that your health is our prime concern. We keep up with ongoing research, and if we ever learn that any of our components truly turns out to be a villain, we won’t use it. We don’t use artifcial favors and additives for that reason. We don’t use simple sugars for that reason. We don’t use nasty stuff such as stimulants or steroids for that reason.

If we fnd convincing, appropriately applied evidence that any nutrient formulated in any of our products could compromise your health, we’ll give you appropriate use cautions or we’ll eliminate it altogether. We’ll never compromise your health, but we also won’t discontinue a nutrient that boasts a solid resume of health and performance benefts on the basis of meager, suggestive evidence.

HOT TIPS : More benefits from folic acid

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Note: Per usual, even though this “Tip of the Day” information from longtime sponsored athlete/coach Nate Llerandi is 2-3+ years old, we feel it’s still quite applicable. Enjoy!

Changing of Focus

Now that the racing season is upon us, the focus on your training should be shifting. You either have peaked in your weekly hours or will do so soon, depending on when your key races are.

Also, you will be shifting to more anaerobic work and less aerobic. The majority of your training is still aerobic - 80% or more - but this should be considerably less than during the winter, when maybe 95% was aerobic. With the increase in intensity, there should be a leveling off or decrease in weekly training hours (up to 20%). This decrease in hours compensates for the increase in intensity. If you schedule deliberate recovery weeks every 4th or 5th week, you can get by with more hours and more hard training. If you still don’t include rest weeks of reduced hours (around 50 -60% of normal weeks) and reduced workloads (90-100% aerobic - below 75%), then you should think about it. Nothing derails great ftness like overtraining.

Finally, it’s time to start cutting back on weights. If you’ve been lifting 3 days a week (hopefully not more than that), then it’s time for 2 days. The fall and winter was the time to make gains in your strength. With 2 sessions per

week, you should still make some gains. But you need to reduce the amount of weight work you’re doing now that you’re increasing your intensity in your primary sport(s). Soon, it will be time to reduce your weight routine to once per week, probably in another 4-6 weeks. At that point, the goal is simply to maintain the strength gains you’ve made, not to build on them. Too much weight work will break you down and keep the muscles from recovering properly as the rigors of the racing season pile up.

Go Short

Regardless of the types of races you compete in or their durations, you are constantly presented with a choice - to go short or to go long in your training. Now, realize that in the context of this post, the terms “short” and “long” are relative. For example, a short/long bike ride for an Olympic distance athlete might be 1:30/3:00 while for an Ironman athlete those rides might be 4:00/7:00. And so on.

But, when given the choice of going short or long, it is generally a smarter choice to go short. Yes, going long is important within the context of your training to ensure you can handle the various rigors your key races will demand of you. But, week in, week out, going short is the key to prolonged progress and success.

It is a common held myth that the majority of sports-related injuries occur from high-intensity training. In fact, most injuries occur from overuse syndrome... in other words, from going long too often. When we go long, biomechanically our bodies break down as we fatigue. This leads to the practice of a lot of improper form, which in turn can lead to injury. By going short, you can avoid a lot of the improper

biomechanical problems and, thus, have a better chance of avoiding injury.

The benefts of going short are many. I’ll outline a few here. First, within any given HR zone you can train faster. For example, you can hold a faster pace during an hour run at 70-78% than you can during a 2-hour run at 70-78%. Or, if you shorten your track workout to a total of 2.5 miles of hard running instead of 4 miles, you’ll be able to run at a faster overall pace. You will be training faster, therefore, during your workouts. This can translate directly into faster racing. Second, you recover more quickly from shorter workouts. Conceivably, you could incorporate more hard days of training into your routine by going short. Within the context of what is rational, the harder you train week in and week out, the faster you become over time. Thirdly, more of your day is freed up for other pursuits. You do not become a slave to the grind, thus allowing yourself to be a more well-rounded individual. This alone presents benefts for your overall life. The more in-balance you are, the more you will fourish in your pursuits. Fourth, as I stated above, your propensity for injuries will be greatly reduced. Sure, injuries can occur at any time in any activity. But the odds will be stacked in your favor by concentrating on doing the minimum training possible to accomplish your goals versus focusing on going long and trying to cram it all in.

Again, the context of “short” and “long” is defned by the type of racing you do. You can’t expect to train 5 hours a week and set the world on fre during a marathon. But does that mean you should train 15 hours a week? I don’t think so. Take a

see NATE on page 41

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Not too long ago we received this awesome testimonial and wanted to share it. Congratulations on your race results Sean!

Sean Simonson’s life changed forever during a routine training ride in April 2006. A rock hidden in the dirt caught his front wheel and fipped him over the handlebars of his mountain bike, breaking his neck and leaving him a quadriplegic. Sean was only able to move his right arm, and his doctors gave him little chance for recovery. Despite this grim prognosis, Sean worked hard in physical therapy every day for months, usually for 5-6 hours each day. Today, Sean has returned to work at the Milpitas Fire Department and is racing in triathlons and marathons, proving that anything is possible.

During the last six months, Sean took frst place at the Stanford Triathlon (“Treeathlon”), second place at the Tinsel Triathlon, frst place at the Surf City Half Marathon, and ffth place at the California International

Marathon. His racing schedule for this year includes competing in the California International Triathlon and San Diego Triathlon Challenge. His goal is to compete in the Paralympic Games. Sean’s motto is “everyday in everyway I get a little better.”

Sean has a very rigorous training schedule that demands exceptional nutrition. With his injury, the quality of the calories he consumes is especially

important. Sean exclusively uses Hammer Nutrition, specifcally the Perpetuem and Recoverite products. He uses Hammer products because the complex carbohydrates digest easily while racing and provide him the energy he needs to race and recover quickly.

NATE from page 40

good, hard look at your training schedule. Look at every workout for every day of the week. Is every workout necessary? If not, start whittling them away. Then look at the duration of each workout. Are you going to derive extra beneft by completing each workout for the durations you have outlined versus possibly shortening some/all of them? If the answer is “no”, then start trimming the fat off them. You will be surprised at how “bare bones” you can get without

sacrifcing performance in both training and racing.

And, by allowing yourself to be fresher day in, day out and week in, week out, you may also fnd that your performance gets an important booster shot in the arm.

Nate Llerandi is a former national champion class swimmer/world class triathlete. He has been coaching since 1990 and creates programs for athletes of all sports and ability levels. You can contact him at natellerandi@yahoo.com

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QUESTION : I’ve seen a lot of NO2 supplements on the market, with lots of impressive promises attached to them... is this something I should consider taking?

ANSWER : Using a NO2 supplement is popular among bodybuilders. A number of advertisements profess gains, gains, gains in lean muscle mass, recovery, and increased strength. However profound their claims, NO2 [N(2)O] exposure has been shown to raise homocysteine and lower vitamin B12. This is just the opposite of what the endurance athlete desires. We desire open, clean, homocysteine-free blood vessels, with quality and quantity Red Blood Cells somewhat dependant upon available substantive B12 that can contribute to hematocrit in the 45-50 range. Any form of exposure to NO2 [N(2)O] is

not recommended for my nutritional training table.

Research

In a study involving 95 operating room nurses with a history of exposure to nitrous oxide and 90 unexposed counterparts, results indicate that impaired vitamin B12 status is more prevalent among nurses occupationally exposed to nitrous oxide. Vitamin B12 and Homocysteine (Hcy) were measured in all participants. Subjects exposed to nitrous oxide showed lower vitamin B12 and higher Homocysteine (Hcy) levels than subjects without exposure to nitrous oxide. Additionally, the decrease in vitamin B12 levels was signifcantly greater in subjects exposed to nitrous oxide in concentrations substantially exceeding occupational exposure limit.

Thus, Krajewski W, Kucharska M, et al, of this 2007 study concluded, “Exposure to N(2)O [nitrous oxide] in healthcare workers is associated with alterations of vitamin B12 metabolic status, the extent of which depends on the level of exposure.

References

Impaired vitamin B12 metabolic status in healthcare workers occupationally exposed to nitrous oxide, Krajewski W, Kucharska M, et al, Br J Anaesth, 2007; 99(6): 812-8.

Bill Misner, Ph.D.

Director of Research & Product Development Emeritus

Hammering in Alaska : Bernice Pierson

We got this ‘race report’ in after the pages were full but I wanted to include it just the same. Like she mentions below, she was able to take her Premium Insurance Caps with her and she told me she also strategically placed her sport top around the cabin so it would be caught on flm. Thanks Bernice!

At the end of 2007, I spent three months living in the wilds of Alaska as a participant on a television show called The Alaska Experiment. It will premier on The Discovery Channel on April 22, 2008. Luckily I was able to take my Hammer Nutrition vitamins with me because my diet was very limited! I really think the vitamins are what got me through the tough months of hard work while living off the land in Alaska. Here’s the website for more info...

http://dsc.discovery.com/tv/alaska/ alaska-experiment/participants.html

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Healthy Tuna Salad

Ingredients:

1/2 head of lettuce, cleaned and

shredded

8 oz. can red kidney beans, drained

6 oz. can solid white tuna in spring

water, drained

1 carrot, chopped or grated

1/4 cup purple onion, chopped

1/2 cup fresh parsley

1 cup cooked red potatoes, diced

1 small tomato, sliced

2 tbsp. low-gat Italian salad dressing 1 hard-boiled egg, diced

Preparation:

Start with a large bowl. Add all ingredients, except egg, and toss well. Top with egg and fresh pepper. Add croutons or sunglower seeds if desired. Makes 2 hearty servings. Add your favorite herbs for extra favor.

Nutritional facts per serving:

Calories 220; Carbohydrates 45g; Fat 4.5g; Protein 33g

Chicken Rice Soup

Ingredients:

12 cups water

1 cup chopped onion

1 cup chopped celery

1 cup chopped carrot

2 bay leaves 2 cloves garlic 1 tbsp. dried basil leaves 1 tsp. salt

1/4 tsp. fresh ground pepper 1 chicken breast, halved & skinned 1/3 cup white rice 1 1/2 cup zucchini or summer squash, chopped 1/2 cup parsley

Preparation:

Combine frst 9 ingredients in large sauce pan. Bring to a boil and simmer for 10 minutes. Add chicken breast and simmer covered for 20 minutes. Remove breast and set aside to cool. Add rice and cook for 15 minutes. Shred chicken meat from bone. Add chicken meat, zucchini and parsley to soup. Bring to a rapid boil for 1 minute, then remove from heat. Serve, adding salt and pepper to suit your taste. Makes about 8 servings.

Nutritional facts per serving: Calories 78; Carbohydrates 9g; Fat 0.6g; Protein 8g

Honey Sesame Dressing

Ingredients:

3/4 cup seasoned rice vinegar

1 1/2 tbsp. honey 1/2 cup light vegetable oil 1/4 cup sesame oil

2 cloves garlic, minced 1 1/2 tsp. sesame seeds 1 tsp. soy sauce Juice from half a lemon, strained

Preparation:

Combine all ingredients in a container with a secure lid. Shake well and refrigerate overnight. Use as a salad dressing or marinade. Makes about 16 oz.

Nutritional facts per tablespoon: Calories 65.5; Carbohydrates 14g; Fat 1.7g; Protein 0g




New HEED, Recoverite, and Whey now here! Steve Born
*Our biggest issue ever!* Pg 2 Welcome Pg 4 From The Saddle Of Steve Born Pg 6 BCAA’s Pg 8 Product Spotlight : Mito Caps Pg 11 Hammer Gel in 255 Flavors! Pg 12 Shopping Spree - Jim Bruskewitz Pg 13 PSA Caps Pg 14 Alternatives for Neck and Back Pain Pg 16 Hammer Nutrition Body Care Line Pg 18 Cyclo-CLUB Pg 20 New Paradigm - Jeb Stewart Pg 22 Why Hammer Whey? Pg 23 Hammer Whey - A 9 Month Trial Pg 24 Hammer Camp Follow-Up Pg 26 Zinc & 5-HTP Supplementation Pg 27 Tissue Rejuvenator Pg 29 Endurance Athlete’s Guide to Success Pg 30 Athlete Spotlight : Amanda McIntosh Pg 33 Hermosa Tours Pg 34 Hammer Bucks Pg 35 2008 Race Across America Pg 36 Another Suprise Ending - Tony Schiller Pg 38 Folic Acid Pg 40 Nate’s Corner Pg 41 Determination : Sean Simonson Pg 42 From The Archives Pg 43 From Soni’s Kitchen Pg 44 10 Steps on the Endurance Path - Chris Kostman Pg 46 The Butterfeld 200 - Suzy Degazon Pg 48 Globus Pad Placement Pg 50 Beyond Iron Distance - Shane Eversfeld Pg 54 Maximizing Economy - Al Lyman Pg 55 2007 Inside Tri All-Americans Pg 59 Cycling House in Montana Pg 60 Race Report *ABOVE : Tieni Duro rider Photo : Jason Kent*			favor-wise. Needless to say, we think you’re really going to like these two new favors! Both Subtle Berry and Mild Melon are available in single serving packets or in 32-serving/scoop containers. Also now available are the 80-serving/scoop containers of HEED in see NEW on page 6
	We’re excited to announce the availability of fantastic new favors of some of your favorite Hammer Nutrition fuels! Along with the current versions of HEED that we offer—Mandarin Orange, Lemon-Lime, and Unfavored—we’ve added two additional refreshing favors, Subtle Berry and Mild Melon. As we always do prior to releasing any new favor of a Hammer Nutrition fuel, we tested many favor variations and possibilities before agreeing that we nailed it
	Fructose Called Most Dangerous Sugar Craig Weatherby Corn syrup is Americans’ major dietary source; Findings add evidence to indictment of excess intake of all forms of sugar
	This isn’t your usual story about the evils of high-fructose corn syrup (HFCS). Many observers have blamed America’s epidemic of diabetes and obesity on the rise in use of HFCS as a sweetener. This sweetener-shift was driven by the rising cost of cane sugar (pure sucrose) to American manufacturers in recent decades, and the falling cost of heavily subsidized corn and corn byproducts like HFCS. But there have always been under-reported problems with the HFCS hypothesis of obesity and diabetes. For one thing, we’re seeing the same sorts of increases in diabetes and obesity in countries where the price of cane sugar is not artifcially high, and manufacturers of sweets and sodas never	switched from cane sugar to HFCS. If HFCS is the villain, then people overseas who eat sucrose-sweetened candy and soda shouldn’t be getting fat and diabetic as fast as Americans are. Two years ago, a University of Florida team proposed an intriguing hypothesis to explain why fructose is the most unhealthful form of sugar. And there is just as much fructose in cane sugar as in HFCS, so this would explain why people who eat too much sugar in either form - HFCS or cane sugar (sucrose) - would become more prone to obesity and diabetes at about the same rate. Both HFCS and cane sugar are one-half glucose and one-half fructose. see FRUCTOSE on page 3
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Welcome to the 58th issue of Endurance News. Over the 16 years that we’ve been putting this publication out every 90 days, I’ve developed the habit of re-reading my column from the previous issue before starting the next. I like to make sure I don’t repeat myself unintentionally. However, after re-reading my January column, I won’t be able to avoid it. If you missed the January issue for some reason, it’s well worth the read. You can fnd it and download it for free, along with any or all of the previous 56 issues, by clicking on the Endurance News link on the left side navigation of our web site. The January issue was our biggest issue at 56 pages; however, with this issue we’re raising that bar to 64 pages! We just have too much good content to give you any less. At the rate this publication is growing we’ll have to start calling it a magazine soon. That may not be a bad thing since our media universe is shrinking with the recent purchase of Inside Triathlon and Velo News by the same group that already owns Triathlete, Competitor, and all of the City Sports publications. Give me the good old days of Lew Kidder’s Triathlon Today and Ultrarunning before it went color! Sorry, I digressed. In issue #57 we featured aspartame as our lead story and this issue headlines again with further evidence on the fructose epidemic that we are facing. To quote myself from the previous issue, “the articles you will fnd in this issue of Endurance News highlighting the dangers of high fructose corn syrup and artifcial sweeteners, the	safety, necessity, and effcacy of prudent supplementation and the success of athletes employing our ‘less is better’ fueling philosophies provide a rare alternative to what you typically read elsewhere. Endurance News, along with all of our other publications and web site, will continue to reinforce our positions on these important issues.” Ditto for this issue. Moving on, I’m sure many of you are waiting to hear the whole story on this pesky lawsuit with the three athletes alleging their positive drug tests resulted from taking a few Endurolytes. Their allegations simply are not true. Believe me, I’d love nothing more than to tell you the whole story, but that’s going to have to wait for a future issue after this matter has run its legal course. In the meantime, I’ll quote our offcial response: “We trust that the media and the public will allow due process and the courts to deal with this matter before rushing to judgment. While we empathize with the challenges that these three athletes face by virtue of their positive drug tests, they are directing the blame for their situation in the wrong direction. We are certain that when all of the facts are presented in a court of law, Hammer Nutrition will be vindicated of any wrongdoing.” Without refuting their allegations point by point, discrediting their supposed evidence, or giving this matter even more undeserved attention, I’d like to make a few general points. First, we live in the most litigious society in the world. What is true is that we have operated with the utmost integrity and transparency, while delivering the highest quality products for 21 years. These allegations do not change that and you should have no concern regarding the safety or effcacy of any products sold under my brand.	Hammer Cubes – DOA We are constantly testing and working to develop new and innovative products. Hammer Gel is a refnement of the original energy gel called Leppin Squeezy (sorry GU, but you didn’t invent the energy gel). HEED is a refnement of you-know-what, etc. A couple of years ago one of our competitors came out with a carbohydrate block (like a big cube shaped gummy bear) that many of you said you liked as an alternative to the typical sports drink or energy gel. Many more asked when we’d be developing our own version. The challenge for us was to develop such a cube that would have a carbohydrate profle consistent with our “low/no simple sugar” ethos. The products currently on the market deliver 50-100% of their carbohydrate calories from sugar and other variations in different shapes have between 50 and 100% sugar content. Our variation would have to be around 10% sugar. Well, we worked long and hard, recruiting the best food technologists from the largest supplier of maltodextrin in the world and one of the best university labs in the country. When given the design criteria, all were confdent of their success. After over one and a half years in the lab, a 90% complex carb gummy bear was declared impossible. The bottom line is that you cannot make a jelly bean or gummy bear type product with less than 50% sugar content. Now don’t get me wrong, we made raspberry, apple-cinnamon, and espresso “cubes” that were delicious. We even had to hide them so that everyone in the offce didn’t eat them or take them home to their kids. However, the sugar content was almost 60%. So, rather than compromise my philosophy for commercial gain, we see BRIAN on page 37
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FRUCTOSE from page 1 • Cane sugar is pure sucrose: a compound consisting of one molecule each of glucose and fructose. • Most HFCS is 45-55 percent fructose, with the remainder being glucose. One difference is that sucrose occurs naturally in cane syrup and most fruits, while the various forms of HFCS are synthetic combinations of fructose and glucose, none of which occur in nature. Some argue that there is something about the structure of HFCS that makes its fructose worse than the fructose in sucrose, but so far, that hypothesis lacks evidence. The Florida team proposes that sweets and sodas of all kinds are unhealthful because they contain high levels of either HFCS or cane sugar, hence equally large amounts of fructose. Here’s the scoop on the evidence they presented, which should make us all leery of enjoying sweets or sweetened foods and drinks in more than very small amounts. Florida team presents strong circumstantial case against fructose Our story starts in 2006, with publication of an article by the University of Florida researchers. The Florida group noted that the rise in rates of obesity and metabolic syndrome over the past two decades coincided with a marked increase in American’s fructose intake (Johnson RJ et al. 2007). While suggestive, this correlation cannot prove cause and effect. But then a group led by kidney specialist Richard Johnson, M.D., built a persuasive case consisting of three logical steps (Heinig M, Johnson RJ 2006): 1.) Unlike other sugars, fructose causes blood levels of uric acid to rise rapidly. 2.) Uric acid in the blood reduces levels of nitric oxide (NO), especially in the endothelial lining of our arteries ... so-called “endothelial NO”. 3.) NO enhances the effciency of insulin, increases blood fow to muscle, and enhances glucose uptake. 4.) Animals that lack endothelial NO develop insulin resistance and other features of metabolic syndrome: a cluster	of symptoms linked to increased risk of diabetes and cardiovascular disease. So, the Floridians proposed that the current epidemic of metabolic syndrome is due in part to fructose-induced rises in people’s blood levels of uric acid, which reduce endothelial NO levels and induce insulin resistance. Their hypothesis is supported by the fact that, as they wrote, “... changes in average uric acid levels correlate with the increasing prevalence of metabolic syndrome in the US and developing countries.” Researchers propose ranking foods on a “fructose index” We’d not heard of the Florida team’s persuasive prosecution of fructose until we caught wind of their recent proposal to replace the popular glycemic index with a “fructose index”. As you probably know, the glycemic index is used by diabetics to rank foods by the amount by which they raise blood sugar levels. (The words glycemic and glucose both come from the Greek word glukus, meaning “sweet”.) The glycemic index (GI) is a scale used to rank carbohydrates based on their ability to raise blood glucose levels. And the GI index has been popularized in bestsellers as a way for selecting foods to reduce the risk for obesity, diabetes, and cardiovascular disease, all of which are linked to chronic high blood sugar and its evil result: the near-diabetic metabolic disorder known as “insulin resistance”, which is an increasing failure of our cells to react to the signals sent by insulin. Diabetes is always preceded by insulin resistance, which is the failure of our cells to be sensitive to insulin, and therefore fail to absorb glucose from the blood as they should, thus worsening blood sugar control. The Florida team noted that the GI scale is better at identifying foods that stimulate release of insulin (by spiking blood glucose levels) than it is at pinpointing foods that stimulate insulin resistance (Segal MS et al. 2007). And interestingly, low-glycemic diets have not proven particularly good at promoting weight loss, which suggests	that they may not be as helpful at preventing diabetes as has been generally presumed. The Floridians noted that the correlations observed between high GI diets on one hand and diabetes and cardiovascular disease on the other are related to high consumption of cane sugar or HFCS, because while both are one-half fructose, both also have high GI rankings due to their high glucose content. Dr. Johnson’s research suggests that, compared with glucose content, the fructose contained in sugary foods is much more responsible for promoting diabetes and heart disease. (To be sure, excessive glucose consumption is not good, either.) Last fall, their hypothesis led them to propose the use of a fructose index to categorize foods and to propose studies to determine the effectiveness of low fructose diets for reducing the risk of obesity, diabetes, and cardiovascular disease. These matters are complex, and time will tell, but the folks in Florida make a pretty good case. Key Points Persuasive hypothesis assigns major blame to fructose for rising obesity and diabetes rates. Problem seen as stemming from excess intake of either corn syrup or cane sugar. Corn syrup and cane sugar share equal amounts of fructose, and may share equal blame for obesity and diabetes. Sources * Segal MS, Gollub E, Johnson RJ. Is the fructose index more relevant with regards to cardiovascular disease than the glycemic index? Eur J Nutr. 2007 Oct;46(7):406-17. Epub 2007 Sep 1. * Johnson RJ, Segal MS, Sautin Y, Nakagawa T, Feig DI, Kang DH, Gersch MS, Benner S, Sánchez-Lozada LG. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Am J Clin Nutr. 2007 Oct;86(4):899-906. Review. * Heinig M, Johnson RJ. Role of uric acid in hypertension, renal disease, and metabolic syndrome. Cleve Clin J Med. 2006 Dec;73(12):1059-64. Review. Reprinted with permission from Craig Weatherby, Director of Online Marketing and Content for Vital Choice Wild Seafood & Organics, Inc. (www. vitalchoice.com)
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STEVE from page 5 Muffy’s had several injury-related setbacks but they’ve only been temporary and at haven’t stopped her from competing at the highest level. Most recently, she competed in the Masters World Cup Nordic Championships in McCall, Idaho (February 28-March 7), skiing in the Women’s 50 – 54 age group. Against top skiers from around the world (including the always-tough Russians), Muffy’s results were more than outstanding: * March 2, 2008 – 15km freestyle (a.k.a. “skating”) - 2nd place out of 39 skiers in a time of 43:24.8, which was a mere 18.7 seconds out of 1st place (Tatiana Esipova – RUS), and nearly 2 full minutes ahead of 3rd place. * March 3, 2008 – 10km classic (a.k.a. “traditional”) - 2nd place out of 39 skiers in a time of 33:42.5, which was 45.3 seconds behind 1st place (Raufa Zagidulina - RUS), and over 1.5 minutes ahead of 3rd place. * March 5, 2008 – 4 x 5km relay (second leg) – 2nd place, less than a minute behind the Russian team, and nearly 4 minutes ahead of the 3rd place Canadian team. In 1997 Muffy founded the VAMPS Nordic program in Ketchum, where she and her coaches (one of whom is Hammer sponsored adventure racer extraordinaire Rebecca Rusch) teach women of all abilities how to cross country ski and become better skiers. She started with a handful of students, and a decade later the VAMPS has well over 150 members. Muffy not only uses many of the Hammer Nutrition products in her training and racing, she and her coaches continue to promote them to all the members of the VAMPS (thanks for that!). So a special “shout out” and congratulations to you, Muffy, on your most recent accomplishments, and for your help in promoting the Hammer products to your athletes. Eight years and counting This issue of EN marks my 8th anniversary with Hammer Nutrition and it’s been an incredibly fulflling experience, one I plan on continuing for a long time to come. I’m not sure how	many people realize this but I’ve known company owner Brian Frank long, long before I ever started working for him in 2000, though I didn’t actually meet him until I started working at the company. He is, of course, my employer and I have complete respect for him as the owner of the company. On the other hand, he and I have been such good friends for so long that it’s hard for me to think of him as “The Boss,” at least in the purest sense of the term. Without sounding boastful, which is absolutely not my intention, as a result of our mutual respect for each other and our rock-solid friendship, I think we make a pretty good team. I started using Hammer products (then known as E-CAPS) in 1990 and one of the reasons I became a client was because I was so impressed by the amount of time Brian spent with me on the phone helping me (remember that this was before email). No one at any other supplement company really gave me the time of day but here was someone who was genuinely interested in my athletic career and how I could improve my performance via supplementation… I was defnitely impressed and that’s never changed. Brian may not have invented customer service but he’s certainly made perfecting it a priority and he’s defnitely excelled at it. One of the reasons why I enjoy working here so much is because providing the best possible service is a priority for me as well. Treat others the same way you want to be treated – what a simple concept, yet so lacking in many businesses today. Not so with Hammer Nutrition. Knowing Brian for as long as I have has allowed me to experience some unique things in the world of fueling. For starters, I was one of the frst people to ever try Hammer Gel and I vividly remember the all-white pouches containing this new fuel (chocolate and vanilla, the frst favors of Hammer Gel) that Brian shipped to my house. I tried them; I loved them… it was as simple as that. In fact, I dug this new energy gel prototype so much that I kept calling Brian and bugging him to send me more. Needless to say, I’ve been a MAJOR	Hammer Gel fan ever since. I also remember when Brian sent me a container of this new, yet-to-be-named fuel (which was eventually called Energy Surge, then Sustained Energy). I distinctly remember him telling me on the phone that this stuff was pretty different because it was unfavored, and to give it a thorough test before discounting or rejecting it. With some reservations, as well as a couple mixed bottles of this new fuel in my bike bottle cages, I took off on a fairly lengthy training ride, which consisted of multiple loops on some pretty mountainous terrain near my house in Topanga, California. The frst couple of drinks I took I thought, “What the… what is this stuff?” because I was just not used to an unfavored fuel. However, the longer my ride went I noticed just how great this fuel was working. When it was over I realized I just completed one of the best workouts I ever had so I immediately called Brian to procure more of this bland-but-beautiful fuel. I’ve been a fan of the product ever since. Several years later, after successfully completing the frst (and still only) Double Furnace Creek 508, fueled primarily on a new and not-yet-released fuel called Perpetuem, Brian was the frst person I called. Yeah, it was nearly 1:00 a.m. PST when I called him (2:00 a.m. Montana time) but I didn’t care. I just had to tell him that (A) I had fnished the record attempt successfully, and (B) “This fuel worked so friggin’ well, man; it was just awesome. We’ve got to get it into the product line!” That was in October 2002 and we had Perpetuem in the product line by early 2003. There are so many other stories and experiences I could share but time and space limits me from even scratching the surface of possibilities. I’ll just end by saying that it’s been a great and satisfying experience so far, and if the next eight years are anywhere near as rewarding as the frst eight, I’m a lucky man indeed. I hope that 2008 has been a good one for you so far!
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addition to its many benefts, vitamin C enhances the bioavailability of carnitine, which results in greater fat utilization capabilities. Vitamin C is also available in a variety of other forms – one is ascorbic acid chemically bonded (chelated) to specifc minerals such as calcium (calcium ascorbate). Another form is the fat-soluble form known as ascorbyl palmitate. Ascorbyl palmitate is a synthetic and non-acidic form of vitamin C that, due to its lipid (fat)-soluble nature, has the ability to reach specifc areas of tissue that ascorbic acid—an acidic, water-soluble form of the vitamin—cannot. In other words, ascorbyl palmitate and ascorbic acid work in entirely separate areas of the body and only ascorbyl palmitate—the fat-soluble form of vitamin C—is benefcial for aiding in the prevention of peroxidation of the lipid areas of the body. Summary It would be hard, if not impossible, to fnd any product that contains a variety of nutrients that have so many benefts, both singularly and synergistically.	No other product, in my opinion, has so many benefts that apply to both enhanced athletic performance and overall health. That’s why I consider Mito Caps to be such an important product, one that every person—athlete and non-athlete—should take every day for life. To reiterate and expand on Dr. Misner’s earlier statement: “Mito Caps product is a plausible and safe supplemental intervention that may reduce mitochondria substrate depletion imposed by age and endurance exercise stress. I have taken these substrates without any known side effects… except less fatigue, better endurance performance, and less required sleep. So few substrate molecules function biochemically inside mitochondria cells. Endurance athletes should realize how incredibly important it is to effect mitochondria and that everything formulated in this compound infuences mitochondria cell biochemistry function synergistically and remarkably. Mito Caps is a product that I recommend taken year-round.”	*Hammer Gel Now Available in 255* *Flavors!* David Levin Are you thinking that maybe Hammer added Spearmint, Parmesan, Olive Oil & Garlic, Nutmeg, and a couple hundred more favors while you were downstairs on the trainer? No new favors (yet), but did you know that there are 255 possible favor combinations of Hammer Gel? That’s the number of mathematically possible combinations using anywhere from just one to all eight favors (I’m not going into the philosophical argument of whether “unfavored” is in fact a favor; I’m ignoring it here.) And that fgure is just combinations, not counting proportions of each favor. Of course, only a fraction of these combinations are practical, but that still leaves plenty of new options. If you haven’t used/tested any Hammer Gel customized cuisine, you’re missing some variety, good favors, and little fun, too. Some recommended combos include: orange/vanilla, banana/tropical, banana/ orange/tropical, vanilla/raspberry, chocolate/espresso, and chocolate/ raspberry. You can mix these fully by leaving a little head space in the hammer fask and shaking vigorously. You can also layer them and have two or three favors in one fask, at least for a while.



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Q: I notice you have both Beta-sitosterol and Saw Palmetto Extract in PSA Caps. Isn’t that redundant? Also, have you considered adding pumpkin seeds? A: After reviewing most of the products sold commercially from reputable manufacturers, the PSA Caps formula is unique due to signifcant effects in both water-soluble and fatty acid-soluble entry metabolism. Beta-sitosterol increases Interleukin 2 (IL-2) and Interferon Gamma production by stimulating the proliferation of TH1 Helper T-Cells and deactivating TH2 Helper T-Cells. One of the problems with generating potency with Beta-sitosterols is absorption, since 95% of it may be metabolized prior to productive effects upon the prostate. If Beta-sitosterol is poorly absorbed at 5%, then raising concentration levels will be effectual when in the presence of other specifc ingredients such as steroidal saponins and Urtica dioica root extract (Stinging Nettle, a.k.a. Nettle). When Beta-sitosterol is formulated in combination with other Phytosterols or Sterolins such as the Steroidal Saponins (Beta-sitosterol & Stigmasterol) like those found in Saw Palmetto with triterpene fractions (Cycloartenol, Lupeol, Lupenone, and 24-methyl-Cycloartenol), they potentiate (increase the effectiveness of) each other. Stinging Nettle is the most effective adjunct to Saw Palmetto and Beta-sitosterol for the treatment of prostate health. Nettle and extra amounts of Beta-sitosterol concentrate, including a fractional amount in Saw Palmetto, are formulated into PSA Caps to raise these potent effects both by quality and quantity. Oral tribulus terrestris increases plasma	testosterone levels in animal studies. But when I convert dosage necessary to human standards, you are looking at 750-1000 mg per day. That would be at least [the amount necessary to fll] a -00- capsule in addition to PSA Caps, with the string that elevating testosterone in a prostate issue may not be the best idea… normal health yes, but all persons, no. Horny Goat Weed’s (Epimedium) effectual doses also raise testosterone [at about] 500-1500 mg per day. It raises the same questions that Tribulus raises and may ft into the normal healthy male prostate supplement protocol, but not in those who are experiencing growth or cancer issues in their prostate. Pumpkin seeds are “reported” to reduce male dribble urinary incontinence. The evidence for this statement is only supported by anecdotal hearsay. When I reviewed the contents of pumpkin seeds or seed oils, I found a signifcant amount of Omega-6 and Omega-9 fatty acids, and a signifcant amount of phosphorous and potassium. The other micronutritient levels that may infuence prostate health are in pumpkin seeds, but not in the concentrated amount needed to affect prostate health unless very large amounts were consumed. Pumpkin seeds (milligram substance per 100 grams seeds) Amino Acids: 24,540 Carbohydrates: 17,810 Fiber: 3,900 Simple Sugars: 1,000 Carotenoids: * Beta-carotene – 228 mcg Lignans: * Secoisolariciresinol	* Lariciresinol Lipids: * Omega-3 – 181 * Omega-6 – 20,720 * Linoleic Acid – 20,720 Monounsaturated: * Palmitoleic Acid -- 99 * Oleic Acid -- 14,146 Saturated: * Lauric Acid – 44 * Myristic Acid – 52 * Palmitic Acid – 5,612 * Stearic Acid – 2,811 Phytosterols: * Beta-Sitosterol 13 Minerals: * Potassium – 807 * Phosphorus – 1,174 * Zinc – 7.46 * Calcium – 43 * Iron – 14.97 * Sodium – 18 * Copper – 1.387 * Manganese – 3.021 * Selenium – 5.6 mcg Vitamins: * Vitamin C – 1.9 * Vitamin B1 – 0.21 * Vitamin B2 – 0.32 * Vitamin B3 – 1.745 * Vitamin B5 – 0.339 * Vitamin B6 – 0.224 * Folic Acid – 58 mcg * Gamma-Tocopherol – 19.07 * Vitamin K – 51.4 mcg The PSA Caps Formula Beta-sitosterol – This plant sterol see PSA on page 15

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PSA from page 13 inhibits 5-alpha reductase, the enzyme that converts testosterone to harmful dihydrotestosterone (DHT) and aromatase, an enzyme that catalyzes the conversion of testosterone to unwanted harmful estrogens (estradiol and estrone), elevated levels of which are an underlying cause of enlarged prostate. Beta-sitosterol has been reported to reduce BPH-related symptoms, including cancer growths in the prostate gland. Beta-sitosterol has been demonstrated to improve urine fow velocity in men with enlarged prostate, while also providing anti-infammatory effects in prostate tissue, which helps reduce BPH symptoms, enlarged prostate, and potential cancer cell mutations. Saw Palmetto Extract (Seronoa repens) – The extract from this plant (a creeping palm with a trunk that lies on or just below the ground surface) is arguably the most frequently used herbal treatment for prostate problems, with several research studies demonstrating that a 45-90 day treatment for enlarged prostate leads to a signifcant clinical improvement. Saw Palmetto (320 mg per day) inhibits 5-alpha reductase, the enzyme that catalyzes the conversion of testosterone to dihydrotestosterone (DHT), reducing DHT by 66% in the periurethral region of the prostate gland, and by 50% in the prostate gland. Saw Palmetto also reduces epidermal growth factor (EGF). Men using Saw Palmetto for the treatment of enlarged prostate	generally begin to notice relief from their symptoms within the frst 30 days of use. Stinging Nettle (Urtica dioica root extract 4:1) – The active ingredient in this herb-like shrub inhibits the ability of epidermal growth factor (EGF) to bind to its receptors in the prostate and to subsequently stimulate the growth of prostate tissue (a key underlying factor in the progression of enlarged prostate). Other uses for Stinging nettle include treatment for urinary tract infections, kidney stones, and hay fever. Epilobium (small fower willow) – Epilobium contains two polyphenols (Oenothein A, Oenothein B), which inhibit the 5-alpha reductase enzyme conversion of testosterone to DHT. Epilobium also inhibits aromatase from converting testosterone to estrogens, which happens in older males as they age, helping to reduce harmful DHT, estradiol, and estrone levels, which are known to contribute to prostate-related disorders. Epilobium also inhibits two types of prostaglandin 2’s (especially E-2), which have undesirable pro-infammatory effects. Lycopene – This member of the carotenoid family (it produces the red/ reddish color in tomatoes, watermelon, pink grapefruit, guava & papaya) is a powerful antioxidant that protects the Deoxyribonucleic Acid (DNA) content of lymphocytes (cells found in the blood, lymph, and lymphoid tissues) from oxidative damage. It interferes with the	ability of Insulin-like Growth Factor-1 (IGF) to stimulate the proliferation of various types of cancers in the breast, endometrial, and prostate tissue. Research reports that endurance cyclists suffer from prostate disorders, erectile dysfunction, reduced sperm motility, and reduced sperm counts. Using 50 volunteers with low active sperm counts, researchers gave subjects 8 mg/d of lycopene during this one-year study; 35 patients experienced an improvement in sperm count, and 30 had improved functional sperm concentrations. There was a 36% pregnancy rate among the participants’ partners by the end of the study. Alanine, Glutamic Acid, Glycine – These amino acids, when taken for 14 days or more, minimized the symptoms of enlarged prostate. In order to positively affect/infuence several hormonal pathways involving prostate health, these particular amino acids should be consumed 60+ minutes before other amino acids (or protein-containing foods) are consumed. Dr. Misner’s suggested use To maximize the effect of PSA Caps, take 2 in the AM on an empty stomach then 2 on an empty stomach 1-2 hours before bedtime. After 6 weeks of taking this protocol, see your healthcare physician (urologist is recommended) for a PSA blood lab and physical prostate exam to determine BPH status.

JIM from page 12 Directions for use: Very long slow efforts at 75-80% of anaerobic threshold and long tempo efforts at 85-90% of anaerobic threshold effort or pace lasting for 30-90 minutes depending on level of ftness Product: Muscular Endurance - a big effort over a long period Contents: Move anaerobic threshold to a higher % of maximum effort and increase ability to buffer metabolic acid production Directions for use: • AT intervals: Work time 5-20min./ rest 1– 8min. • Progressive Sets: Continuous long efforts with progressing intensity	• e.g. tempo(T)- anaerobic threshold (AT)-super AT 1 set lasts 6-15 minutes Product: Strength Contents: Remove neural inhibition and synchronize neural recruitment of muscle motor units Directions for use: • Weight training • Hill sprints • Individual leg training on bike • Short sprints with lots of recovery Product: VO2 max-aerobic capacity training Contents: Improve ability of muscles to use oxygen, improve anaerobic threshold,	improve cardio-pulmonary function Directions for use: Very hard training with efforts lasting 1-3 (5) minutes depending on ftness level. Rest between efforts should be equal to the effort. Do not exceed recommended dose. Use sparingly for up to six week period. My cart is full. If I incorporate these tools in conjunction with my season plan, I’ll have touched the training bases that will point me squarely toward realizing my potential. I can’t think of anything better, can you? Have fun out there. Jim Bruskewitz (ep1@charter.net) coaches triathletes online www.enduranceperformance.com, and is a Lecturer at the University of Wisconsin-Madison’s Department of Kinesiology.
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not an easy process. In fact, an eight-stage process that requires 28+ hours to grind, emulsify, blend, and cure all the ingredients is required to make a single batch! It’s worth the effort however, as the results are impressive. In fact, prior to its introduction, Hammer Balm was tested on over 100 subjects ages 35-67. The results were overwhelmingly positive: not one subject reported negative side effects, all subjects reported positive anti-infammation results, and the majority of the subjects asked a question to the effect of, “Why doesn’t it burn my skin or have that overwhelming menthol odor like so many other products?” Finally, you can enjoy effective muscle pain relief without the nasty smell or burning skin effects that are so common with other analgesics. Once you try Hammer Balm, you won’t want (nor need) to go back to whatever product you may have been using. It’s available in a 1/4 ounce trial size for $4.95, and in a 1 ounce jar for $19.95. Cool Feet The second body care product now available is Cool Feet, a super concentrated, anti-odor, anti-fungal foot powder. This product is super effective and a little goes a long way, so there is no need to fll your shoes or socks like you might with other products. It contains no petroleum products, harsh chemicals, or metals. Cool Feet helps prevent odor, burning, itching, blistering, and other foot fungus-related symptoms. On top of that, it smells nice too! Cool Feet can be used in your everyday shoes, but you’ll really notice just how effective it is when you use it during hot-weather exercise. Cool Feet’s unique formula Arrowroot is nourishing and soothes irritation internally as well as externally. It’s known to have been cultivated as far back as 5000 B.C. We chose this ingredient instead of	cornstarch because many people have corn sensitivities. Baking Soda is a deodorant and moisture absorber. It relieves itching and helps to balance pH. Baking Soda is also found in therapeutic mineral springs. French White and French Green Clays are mined from bedrock quarries in France and then sun-dried. They absorb excess oils, impurities, and toxins from the skin. They also exfoliate, thereby improving skin circulation. French Clays contain benefcial trace minerals and improve tone and strength in connective tissue. Peppermint oil has been used in ancient China, Egypt and Japan, and is now currently used in Europe and the Americas. It is an antipruritic, meaning it relieves itching. Peppermint oil is also an antiseptic, antimicrobial, antiviral, and astringent. Basil oil is native to India, and is widely used in Ayurvedic medicine. It has prophylactic properties (helps to prevent infection). It is also an antiseptic and soothes itching. Bay oil is an antiseptic, which destroys or prevents microbes, and is an astringent. It is a bactericidal and fungicidal as well. Sage oil reduces perspiration, and is an anti-infammatory. It also is known for its antibiotic, antimicrobial, antiseptic, and astringent qualities. Tea Tree oil is an antifungal, antiseptic, and antimicrobial. It helps to relieve skin irritations. Tea Tree is an immunostimulant – the more your body is exposed to harmful organisms, tea tree increases its response. Clove oil has pronounced antiseptic, antisthetic, and antibiotic properties. Clove is also an antioxidant and an antiviral, which inhibits the growth of	viruses. With Cool Feet you get exactly what you want out of a foot-care product without having to douse your feet with copious amounts of powders or sprays that contain chemical additives, petroleum products, or metals. In spite of the fact that Cool Feet contains none of those unwanted ingredients, it’s potent and effective… so much so, in fact, that you only need to use it 3-4 times a week to achieve benefcial results. Cool Feet is available in a 3 gram sample size packet for $1.50 and a 2.7 ounce container for $11.95. Soni-Pure You probably already know that good personal hygiene—which includes frequent hand washing—is arguably the best way to avoid illness and prevent the spread of germs. This has led to the rise and frequent use of waterless hand sanitizers or towelette-type products. However most, if not all, of these products are alcohol based and contain chemical ingredients, which is why we were compelled to produce an effective alternative. If you are a frequent user of hand sanitizers or moist towelettes, or if you don’t use them because of their composition, Soni-Pure is a product you’ll defnitely want to try. It’s petroleum and alcohol-free so it won’t dry your skin or expose you to harsh chemicals. What it will do is provide an effective defense against germs and bacteria. In fact, Soni-Pure has been shown to kill aerobic bacteria, yeast, mold, and fungi 100% for up to eight hours. The power of Soni-Pure Tests on the ingredients in Soni-Pure, some of which are used in Cool Feet as well, have been shown to signifcantly inhibit microbial proliferation on human skin. Peppermint oil has been reported to see BODY CARE on page 21
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Introduction For better or for worse, an inherent element of competing in endurance athletics involves where an individual places within an event. It’s that good old, inescapable outcome factor, as determined by who you fnished in front of, and hopefully not behind, right? Of course it is, and rightly so, as it’s hardly a competition if there isn’t a way to determine a winner and where the rest of the competitors come in behind them and in what order. This sounds sensible and harmless enough so far, so what’s the problem? Let me explain. The issue In working with countless numbers of athletes over the years, I have witnessed a growing number of them being incredibly hard on themselves. Whether it’s for simply making a mistake during a race or for not performing up to their expectations, this kind of self-mental-abuse, for lack of a better description, can be an issue at any time of the season, but it tends to rear its ugly head much more so early on. Now, I understand that we all want to do our very best as often as possible and even express our subtle dismay of not achieving this outcome. However, the phenomenon I’m describing is that of an athlete hyper-focusing on the negative rather than simply acknowledging it, making note to work on it and then moving on with life, unencumbered by somewhat obsessive remorse, disappointment, and frustration. This habit is one of the most self-destructive things that I witness athletes do. I can also speak from personal experience, because I spent many of my early years “punishing” myself in this	fashion and as the result, had a lot less fun, and I am sure, was a lot less fun to be around. Not only is it incredibly debilitating on an athletes performance but it also tends to take away the joy of the sport. The bad news is that this is a major performance limiter in sport and in life. However, the good news is that with an open mind and a few simple action steps, you can put this behind you by simply shifting your mental approach to improving your performance in the very sport that you enjoy so much. Stepping into the solution The frst step to overcoming this habit is to simply become aware that it is even an issue for you. If not, or if you don’t feel that it is, then there’s no use pursuing this matter any further, as with overcoming any issue, awareness is the frst step in arriving at a solution. The next step is to shift your mental focus from the negative. While performance enhancement does require acknowledging our limiters and working on them, continuously thinking about and beating yourself up over them doesn’t change anything. It only reinforces the behavior, thoughts, and beliefs and makes you feel worse. Left unexamined and unaddressed, it tends to get worse and is likely to happen even more often. It is a well known and documented fact that the very things which we choose to focus our thoughts on, not only increases the frequency and magnitude of those thoughts within our own minds, but they tend to start showing up in our lives in many forms. These can include sickness, injuries, repeated lackluster performance, and so on. By simply shifting our mental focus from what we don’t want, to what we do want or would like to achieve, relief is often almost felt and experienced	immediately and the long-term result is typically an improvement in performance and the achievement of one’s goals in sport and in life. The second part of improving our performance and our experience during competition is by taking note of the mistakes that we did make, owning them completely and then either practicing them, if improving them is the answer, or doing something completely differently if we determine though personal refection that we simply made the wrong choice. Allow yourself to be human by giving yourself the freedom to make mistakes. The only way for a mistake to be a “bad” thing is if we repeat the same one over and over again and don’t learn the lesson that it’s trying to teach us. Simply take note of what error you made, work on correcting it or making a different choice, and play it forward the next time around. Easier said than done While none of this is particularly complicated, it can be quite diffcult to integrate into your life and to have the discipline to practice it on almost a daily basis. Habitual ways of thinking and our core beliefs are not easy to break once they’ve been formed over years of “practice”. So, if you fnd yourself struggling to make these changes on your own, please reach out to a good coach, sport psychologist, or combination thereof, as they can really help you with this. There is also a growing body of knowledge and information in the form of books and research papers currently available on the subjects. Learning to live in the NOW takes guidance and lots of practice. However, once you are more able to do so, training, racing and even see JEB on page 28
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BODY CARE from page 17 generate antibacterial effects. Both clove and basil exhibit antimicrobial effects on the detrimental bacteria Shigella fexneri. Both Clove oil and Bay oil contain Eugenol, an antiviral substance, which has virucidal (destructive to viruses) effects and has even been shown to be effective in inhibiting herpesvirus replication in vitro. Tea Tree Oil has been shown to inhibit or kill many detrimental micro-organisms such as Eschericia coli, Mycoplasma pneumoniae, Porphyromonas gingivalis, Propionibacterium acnes, Pseudomonas aeruginosa, Staphylococcus aureus, Staphylococcus epidermidis, Streptococcus mutans, Streptococcus pyogenes, Detrimental Fungi on the Skin, Candida albicans, Pityrosporum ovale, Trichophyton mentagrophytes, Detrimental Protozoa, Trichomonas vaginalis, Herpes Simplex Virus Type 1-2. With a potent ingredient list like that it came as no surprise that Soni-Pure passed testing with fying colors. Soni-Pure inhibited Aerobic Bacteria proliferation, in an ideal growth-enhancing environment, by a factor of 1000 times. Soni-Pure also inhibited Yeast/Mold-Fungus proliferation in an	enclosed growth-enhancing environment a factor of 100 times. Needless to say, that’s effective! Soni-Pure is powerful, yet is all natural and petroleum-free. Additionally, its alcohol-free formula won’t dry out your hands. Soni-Pure is available in two forms: a towelette (FREE SAMPLE! Just ask for one on your next order) and in a 2.7-ounce plastic pump-dispense bottle for $7.95. Summary Our belief is that what you put on your body (i.e., your skin) is as important as what you put in your body. That’s precisely why we designed a line of body care products that is produced using the same uncompromising standards that go into our supplements and fuels. For over two decades, you’ve come to trust Hammer Nutrition to provide natural, healthy, and effective fuels and supplements, and you can apply that same trust to our line of body care products. You won’t fnd these products anywhere else. They’re completely safe, extremely effective, and they are fully guaranteed to work for you. Start giving the outside of your body the same care that you give the inside with the Hammer Nutrition Body Care products!


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Following the publication of a tip in the Endurance News a year ago, I began to use the supplementation protocol suggested by Brian Frank: consuming one scoop of Hammer Whey in plain water two hours after the last meal of the day before bedtime. Here are the results I have obtained; • I have lost 7 lbs of body weight in the last nine months. This has mostly taken place during the off season when I have been exercising only 10 to 15 hours a week versus 20 to 25 hours weekly in the summer months. • Muscularity has increased noticeably. This off season I did two free weight sessions per week, and one strength/e-stim session per week on the major large leg muscle groups (glutes and quads). In previous years I have followed the exact same pattern without the gains I observed this winter. • Coming into the early cycling season, I am riding stronger than ever. At the Tucson Hammer/Cycling House Camp in February, participants I had ridden with before observed better hill climbing and stronger overall riding than they had seen previously. This increase in cycling ability was confrmed at the season opener time trial in late February where I rode my second fastest time ever on the 20 K course (+20 sec) and fnished in the upper third of my age group. • From my own observations, those of my friends, and in my early season race results, it is apparent that my ftness has increased signifcantly this off-season and I believe that the use of Hammer Whey according to the Hammer Nutrition recommended protocol is a signifcant contributor to this highly	desired result. The theory of why the daily supplementation with whey works is that it enables the natural production and utilization of human growth hormone (hGH) which is stimulated by the recent training activities. It has been found that athletes in their 60s, such as me, produce only 20%-25% of the amount of this key hormone as younger persons. This may be one reason why we older athletes fail to obtain the same training gains as our younger counterparts. This hormone, hGH, which is somewhat mysteriously produced in brief bursts by the pituitary gland during sleep, is apparently responsible for signifcant anabolic effects. It is hypothesized that the consumption of a pre-bedtime 20 to 28 gram dose of whey signifcantly increases the production of hGH during sleep. Exactly why this occurs is not known. For a more complete discussion of this subject see the articles by Dr. Bill Misner and Steve Born: • “Hammer Whey’s Glutamine—An hGh boosting nutrient” (EN#55) • “More about Whey & hGH” (EN#56) If the gains in hGH are occurring, as I believe they are, then at a daily cost of just over $1 a day, consumption of Hammer Whey is a remarkably inexpensive way for athletes to enable the benefts of signifcantly increased hGH. Increasing hGH does work to improve muscle development and training recovery. This fact is regrettably borne out by the widespread use of synthetic hGH by the professional cycling community and other persons wishing	to gain its benefts, such as noted actors and even wealthy lay persons who wish to look younger and lose weight. At a cost of about $20 a day to receive injections of this hormone if prescribed by a physician, this product is within the means of many people who have a doctor willing to administer it. I strongly recommend that persons do not attempt to gain the benefts of the hormone in this way. It is noted that direct administration of hormones has a history of adverse side effects including cancer. The recent widespread breast cancer epidemic disaster caused by estrogen replacement therapy for menopausal women via oral hormone-containing drugs is ample evidence of the dangers of direct administration of such substances. I think that the use of a concentrated natural food substance, whey protein, to stimulate my own natural endogenous production of hGH and thereby possibly raising it close to the levels of younger people, is a reasonable course to follow. This method is probably free of the potential hazards of injecting synthetic hormones. The assumption is that obtaining the hGH production as a natural secondary effect of exercise and diet, rather than directly by injection is safe because of the natural feedback mechanisms associated with such processes. This is much the same idea as why it is probably much safer to obtain increased red blood cells as a natural effect of endurance training rather than through the administration of EPO or blood transfusions. Likewise, I would never use steroids or administer testosterone, even if they were legal; there is just too much documented evidence of health hazards, particularly see BILL NICOLAI on page 27
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JEB from page 20 day to day life becomes much simpler and more fun. After all, isn’t that why we started doing this to begin with? Please see references at the end of the article. Your benefts package* Below, I have listed just some of the many benefts that can be gained by participating in the early season races, particularly if our focus is on the process of getting better and having fun rather than simply on winning alone. • Having fun competing in the sport that you love • Reducing the nervousness felt before & during races • Improving your technical skills at race-specifc speeds • Enjoying the social aspect of racing in a lower stress atmosphere • Practicing racing while your expectations for yourself aren’t as high • Getting physically and mentally re-accustomed to the intensity of racing • Dialing in your pre-race routine, nutrition strategy & warm up to perfection • Simply getting better while having fun and learning to let go of the outcome • Getting used to bumping elbows or having feet in your face in a mass start event So, as you can see, there are so many benefcial elements that one can gain by simply participating in early season events that are completely independent of where one ends up in the results.	However, it is completely up to the individual as to whether they decide to beat themselves up and miss the inherent opportunities for growth in any outing where every single thing outside of their control doesn’t go according to plan, or to beneft maximally from each and every experience. I hope that is as much of a no-brainer proposition to you as it is to me. With simple awareness, willingness, and discipline, these self-defeating habits can be turned into performance (and life) enhancing ones for good. Putting it all together It is these items listed earlier that I often mention to an athlete who is upset by where they did or didn’t place in an early season race after listening to their take on the experience and how they feel as the result. I empathize with them because I certainly know what it feels like to be disappointed, discouraged, aggravated and even stunned by a less than stellar performance. However, if we can just shift our focus to the process and to the positive elements that we experience during each outing, then it is much more likely that our basic human needs of acknowledgement, growth, and competence will be met, which is actually where all those feelings were coming from to begin with. In laymen’s terms, we can simply get better by letting go and having fun doing what we enjoy. So, take it easy and give yourself a break. These seasons get longer every year, which gives us even more time to create the Inner Fitness© and the outer ftness that we desire and need to accomplish our goals. By simply shifting our focus to the present moment,	celebrating our successes, and allowing ourselves to make mistakes, we will have made a huge turn-around in our approach to performance and enjoying the sports we compete in. We can then go about doing things differently the next time around, thus guaranteeing us, at the very least, a more enjoyable experience and maybe even another lesson or two. And so the process goes. Jeb has a Master’s degree in Exercise Science and Health Promotion and is certifed by the NASM, USA Triathlon and USA Cycling as an Elite Level Coach. He has been a Hammer Nutrition sponsored athlete for going on 7 years now. Jeb is quoted regularly in Bicycling Magazine and Runner’s World and contributes articles to Active.com, Iron Man Canada, the Daily Peloton, and the Ultra-Marathon Cycling Association. He is a continuing education provider for USA Cycling and USA Triathlon, and owns and operates Enduroft, LLC, a coaching and consulting company dedicated to the education, performance, and life enhancement of athletes and coaches. For more information about our upcoming educational events as well as our products, services, and philosophy, please pay us a visit at www.enduroft.com or contact us directly at info@enduroft.com. References Church, Dawson Ph.D. (2007). The Genie in Your Genes, Epigenetic Medicine and the New Biology of Intention Dawson. (Santa Rosa: Elite Press) Engles, Lisa. 2008. “Coaching from the Inside Out”. Online Lecture Course & Mentoring. Los Gatos, CA. February, 2008. www.enduroft.com

HAMMER CAMP from page 24 from Jim and the other staffers, each camper was lovingly admonished to drink more, drink less, take electrolytes, or whatever they needed to work on. We’ve already set the dates for three more camps, so you can start planning early. December 9th to 14th is our “pre-Christmas, de-stress, base miles, hang out and enjoy” camp. The other two camps are in February of 2009, one from the 2nd to the 8th and the other from the 23rd to March 1st. We lengthened the February camps to six days because	fve just wasn’t long enough! These will be more structured, higher volume pre-season base/season launch type camps. I’ll be hosting the December and late February camps, while Steve Born will be your host for the early February camp. Sign up for one or more today… you’ll have the time of your life! Click on the “camps” link at the top of our web site or call one of our friendly advisors for more details or to register now. We hope to see you in Tucson!

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	We’re extremely excited to announce that the latest edition of this much-acclaimed knowledge resource is fnally here. The term “labor of love” defnitely comes to mind when we think about the time and energy spent writing, rewriting, editing, proofng, and compiling the articles and accompanying photos/captions for this latest edition. In fact, so much time was invested on this project that it hardly seems true that the actual books are here “in the fesh.” But they are indeed here and we are convinced that this latest edition is the most comprehensive, yet easy-to-read-and-understand manual available in regards to how to properly fuel the body prior to, during, and after exercise. The 8th edition of “The Guide” contains expanded, even more informative versions of pre-existing articles: • Hydration—What you need to know • Electrolyte Replenishment • Proper Caloric Intake During Endurance Exercise • Recovery—A crucial component for athletic success (formerly entitled Superior Recovery) • The Pre-Race Meal • The 10 Biggest Mistakes Endurance Athlete’s Make • The Hammer Nutrition Fuels— What they are and how to use them In addition, we’ve added two new articles: • Replacement vs. Replenishment • Supplementation—A necessity for athletes As a result of these two new articles, the amount of new information in the existing articles, and even more photos than before, this latest edition of “The	Guide” is the biggest ever at 134 pages long. That’s six times more content than the frst edition, which was a slender 22 pages when it was frst published roughly six years ago. As Brian so appropriately wrote in his letter in Endurance News #56, “While great products and friendly service are certainly key, it’s the knowledge component that is most important. It’s a simple fact that no matter how good the products are, if they are used incorrectly, less than optimal results or downright failure will result.” With that said, we have no doubt that the fueling-specifc knowledge you need to achieve success as an endurance athlete is found in the pages that make up the 8th edition of The Endurance Athlete’s Guide to Success. This is a “must read,” especially for new clients, and for existing clients—even if you’ve read all seven previous versions—we encourage you to check out this latest edition for updated information in the existing articles and, of course, the important information contained in the two new articles. Hard copies of The Endurance Athlete’s Guide to Success are $4.95 each. Or, you can download a copy of the 8th edition, completely free of charge, at www.hammernutrition.com/guide.
Endurance News Staff Editorial : Steve Born, Dr. Bill Misner, Brian Frank Editorial Contributors : Jim Bruskewitz, Giovanni Ciriani, Suzy Degazon, Shane Eversfeld, Sonia Frank, Owen Gue, Chris Kostman, Nate Llerandi, Al Lyman, Bill Nicolai, Tony Schiller, Jeb Stewart Layout : Angela Nock Editing : Justin Ward (Articles from contributors are not edited.) Our Mission The objective of Endurance News is to provide you, the serious endurance athlete, with a valuable resource that you will fnd to be informative, educational, thought provoking and helpful in your ongoing pursuit of optimum performance and health. Endurance News features insightful articles on diet, nutrition, training and other topics of interest for endurance athletes -written by myself as well as professional and elite amatuer athletes and other experts in the area of nutrition and exercise. In addition, Endurance News will include articles highlighting new and existing Hammer Nutrition products and how to get the maximum benefts from them. In reading this and future issues, please remember that the views expressed in this publication will always be biased in favor of a healthy diet, hard training that emphasizes quality over quantity, and prudent supplementation to improve health and performance. But above all, we at Endurance News believe there are no short cuts, and success can only come from hard work. Back issues are available at www.hammernutrition.com Legal Disclaimer : The contents of Endurance News are not inteded to provide medical advice to individuals. For medical advice, please consult a licensed health care specialist. ©2008 Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as the copyright notice, phone number, and/or URL are included. Content must remain unchanged and original authorship acknowledged.

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Our “Spotlight” athlete for this issue is Amanda McIntosh from San Antonio, Texas, and this is the second time we’re featuring her (she was our very frst “Spotlight” athlete, interviewed for EN#30 back in 2001). No, we’re certainly not running out of athletes to feature but Amanda is an extraordinary athlete, especially considering the results she’s achieved after going through a period where she was injured and unable to do much, if anything, in the way of training or racing. In addition, Amanda is a longtime client, a friend to everyone here at Hammer Nutrition, and a tremendous representative of the company, not just in her athletics, but also in her coaching services and as one of our in-the-feld reps for the company. As a result of all that, we thought it’d be interesting and fun to interview her again. Her race resume is, to say the least, impressive. Here is just a fraction of some of the highlights from her illustrious career: 1998 – 1st place – Rocky Raccoon 100 mile trail race 1999 – US 50 mile National Champion 1999 – 1st place – Leadville Trail 100 mile trail race 2000 – 1st place – Leadville Trail 100 mile trail race 2000 – Bronze medal – US 50 mile championships 2001 – 1st place – Crown King 50K, High Mountain 25K, Inks Lake 50K, Rocky Hills 50K 2002 – 1st place – Rocky Raccoon 50 mile, Rocky Hills 50K 2003 – 1st place – Palo Duro 50 mile 2004 – 1st place – Bandera Trails 100K, Hill Country 50K 2004 – 2nd Female, 8th overall –Rocky Raccoon 100 mile Trail Race 2005 – 1st place – Bandera Trails 50K,	Big Bend 50 mile, 2005 – World Masters Association 100K Champion – Bariloche, Argentina. 2006 – 1st place – Bandera Trails 50K (course record), Big Bend 50K (course record), Bear Creek 100K 2007 – 1st place Q50 Patagonia (50 mile race in Traful, Argentina) Amanda hasn’t slowed down at all in 2008, posting these outstanding results thus far: Bandera 100K –2nd Female, 7th overall Copper Canyon 50 mile –1st Female, 15th overall Whew! I get tired just looking at all those races! Anyway, without further ado, here’s the interview I recently had with Amanda. STEVE: Amanda, you’re the frst and only “repeat” athlete featured in the “Athlete Spotlight” section of the newsletter, which I think is pretty cool. How does that make you feel? AMANDA: I was incredibly honored the frst time you asked me to be the featured athlete, so being asked again is incredible. I am so fortunate to have the support of Hammer; I could not have accomplished the earlier-listed goals without the products and assistance throughout the years. STEVE: I know we asked this back in 2001 but, for the sake of our readers who weren’t with us back then, could you describe how you got started in ultra running and when you frst realized that ultra distance running was the sport for you? AMANDA: I was a competitive gymnast for most of my young life but a career	ending knee injury sent me on the road to ruin. By the time I started college I was an overweight, smoking, bartender. Believe it or not, friends at the bar got me running and I got hooked. I gave up cigarettes, changed my major to Exercise Physiology, and got in shape. I ran short races just to stay ft until I met a group of women training in Dallas. Running with them I was inspired to complete my frst marathon, Pikes Peak (28 mile round trip to the top of the mountain, 14,000 ft, and back down). It was an amazing experience. I ran road marathons for several years until I decided to do a 50K that led to a 50 mile and then my frst 100 in 1998 (Rocky Raccoon). I had a blast and knew I had found my niche! STEVE: We’ve listed a handful of the races you’ve competed and excelled in. Of those races, which one (or more) would you consider your best? Describe what you were feeling during those races. AMANDA: Believe it or not, I think the answer was my last race in Copper Canyon, Mexico. I didn’t really have any expectations; I just started at a decent pace and kept going. I felt like everything clicked and I could have run forever. The biggest thing for me was that my nutrition was right on! My combination of Perpetuem, Hammer Gel, and Endurolytes was perfect and I felt great the entire race! It wasn’t that I was running fast but I was just in a groove, the course was amazing, the people were great, the day was beautiful, and I was on top of the world. My mom said I didn’t look like I had run around the block when I fnished. STEVE: Conversely, which race would you say was the low point in your career, the
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As we ease out of winter and the earth around us begins to thaw, if you are like us here in Montana, your thoughts are probably turning toward fairer weather and your upcoming season. Your calendar is out and you are plotting the training blocks, long rides, and races that will delineate your spring, summer, and fall. Let me take a moment to encourage you to slot something new into this year’s annual plan: a dedicated cycling camp or vacation. Over the past 12 to 24 months, through my own experience, and those of literally hundreds of Hammer Nutrition clients, I have become increasingly convinced that this immersive experience is one of the best ways to break through your normal routine, learn new skills and training techniques, and re-invigorate your passion for your sport. Hermosa Tours Have you ever dreamed of a fantasy cycling vacation that would allow you to ride the world’s best trails, push your riding to the next level, and still return home at the end of it all, relaxed, refreshed, and rejuvenated, as if you’d spent a week poolside at a tropical resort? Have you wanted to sample mile after mile of ribbon singletrack in the deep backcountry, and still fnish the day with a sports massage and a soak in the hot tub? Long-time Hammer Nutrition mountain bike athletes Nate Whitman and Matt McFee shared that same vision and are now making it a reality. We are pleased to support them in the launch of their new venture, Hermosa Tours: Expert Guided Cycling. Operating out of the mountain biking mecca of Durango, Colorado, the company offers high-end small-group mountain bike tours and camps in	Durango and southwest Colorado, Zion and southwest Utah, and the Angeles and Cleveland National Forests in Southern California. Hammer loyalists for more than eight years, the pair have an impressive endurance background including racing The Leadville 100, Vision Quest, and the Great Divide Race. Their philosophy as entrepreneurs is the same as their approach to endurance cycling; they pursue their passion with uncompromising attention to detail. The two saw a void in the market that they believe needed to be flled. “We loved the idea of using expert local guides to access the best trails in a given region. But the existing companies in this space focus almost exclusively on camping-based, point-to-point style touring” explains McFee. “They do a great job with it, but multi-day campsite to campsite riding and sleeping in tents, can leave you pretty beaten down at the end of a week. More importantly, the point-to-point itinerary constrains ride selection to trails that get you from A to B everyday. The absolute best stuff is often missed.” Whitman adds, “We wanted to go in the complete opposite direction. We created a model that not only brings our clients to the best mountain biking destinations, but also ensures that every single day of the trip is a true crown jewel ride. There are no throw-away days. We combine high-end accommodations, white glove	customer service, and luxurious touches like massage and healthy gourmet meals, to create mountain biking fantasy vacations. Our small group size and high staff ratio (6 to 12 clients with a minimum of 3 guides) allows us to custom tailor the trip to your exact needs on a daily basis. From the moment you step off your plane, every detail is taken care of. You have nothing to do but focus on riding and relaxing.” Just as I did when I launched Hammer Nutrition more than 20 years ago, the two had a vision and have gone after it full speed ahead. We think they’re on to something here. So much so that we have signed on as a partner. All Hermosa Tours events will feature Hammer Nutrition endurance fuels and recovery products, as well as Globus E-Stim units. And we are busily planning our frst ever Hammer Singletrack Camp for later in 2008, which I am looking forward to attending personally. Hermosa Tours is now booking its Durango, Zion, and SoCal tours, as well as custom-designed private tours and training camps, on its website at www. hermosatours.net. Or call and speak with them directly at 1-877-ROLL-MTB. Watch their website, as well as www.hammernutrition.com, for more information and dates on the Hammer Singletrack Camp. We at Hammer wish them much success and are proud to have played a role in their cycling pursuits.
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BRIAN from page 2 have dropped the project. New favors I’m really excited about the new Strawberry Recoverite and the Mild Melon HEED. Mixing the Strawberry Recoverite in vanilla soy milk tastes just like Strawberry Quik® and the Melon favor is just different, refreshing, and good. The additional favors and single serving packets that we are introducing for Hammer Whey, our 100% whey isolate, are going to be really nice in giving you more options for this superior protein. Camps I had so much fun doing the training camps in Tucson this past winter. If you were able to attend one of them, I’d like to thank you for coming and tell you how much I enjoyed meeting, riding, and hanging out with you. For those who will be coming to our fall 2008/2009 camps, I’m looking forward to getting to know you too. You can read more about the camps, past and future, on page 24. New body care products The new Hammer body care products	have been well received with many of you becoming regular consumers of the Hammer Balm transdermal pain cream. The Cool Feet product has also been getting rave reviews, especially from those with really stinky feet. If you haven’t tried it yet, ask for a free sample on your next order. Both of these products are defnitely here to stay. Our last addition to the body care line for this year is the Soni-Pure hand sanitizer. While I really like this product, we are going to wait for your feedback before deciding whether to make it a permanent addition or not. We did an initial run of 5,000 samples and a few hundred of the pump bottles to see how you like this product. So, if you are a habitual user of waterless hand sanitizers, I hope you’ll try our natural, alcohol free variation and let us know what you think. Likewise, if you don’t use waterless hand sanitizers because of their chemical ingredients, I hope you’ll try ours and let us know how it works for you. You’ll fnd more information about all three of these products in the body care article on page 16. EMS While I have personally been using e-stim, or EMS (electrical muscle	stimulator) technology for nearly 10 years, I continue to be impressed by the variety of situations in which it can provide substantial benefts. If you’ve been intrigued by this product, read more about it on page 48. Job Posting In our last issue, I took the unprecedented step of advertising a job opening for our Sponsorship Guru. As expected, we received nearly 100 responses. We have culled through those to come up with a list of about a dozen candidates. Although I originally intended to announce the new person in this issue, I have not been able to make enough time to fnish the process. So, thank you to everyone who applied and I appreciate your patience. I’ll be announcing it here frst when we fll the position. Ok, that’s all from me for this issue. Thank you for your support and encouragement. Remember, we are here to help you make this your best year ever. Enjoy the read! Brian Frank Proprietor

TONY from page 36 they better not lose to. That seems fair. Maybe if I’m lucky, one of them might just think, if he can do it, so can I. That’d be pretty cool. As for Jerry, the collective toll of too many running miles without much cross training eventually caught up to him and forced his early retirement. He misses racing dearly. It’s an important reminder for all of us to never take for granted, not event for a second, how much racing adds to our life. Every single day pay attention to your body. Listen when it calls for rest. Find balance by adding more fexibility and strength training and bringing more variety to your routines. You have only one vessel. Take care of it. We’ll see you at the races. Tony Schiller is 50 – watch out young guys. Tony Schiller is a corporate motivational speaker, race director, and coach. In 2007, he won the men’s 45-49 title at the USA Triathlon nationals. He’ll go after the 50+ world title this June in Vancouver.
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on the emotional level, take us beyond the data and into the realm of fear and speculation. There is also the issue of how far to extrapolate the fndings. The study subjects had a history of colon polyps already at the start. The research tells us that folic acid didn’t prevent regrowth of polyps, but it doesn’t tell us what it does in people without polyps, or in people who do have polyps but lead colon-healthy lifestyles. If you do have a history of colon polyps or colon cancer, we at Hammer Nutrition suggest that you keep a cautionary, but not reactionary attitude about folic acid. That means that if you want to stay on the ultra-safe side, avoid high-dose (1000 mcg/day) folic acid supplementation. Keep in mind that this recommendation is tentative and subject to controversy until additional studies corroborate or reject high-dose folic acid as a risk factor for colon cancer, or any other pathology for that matter. Dr. Bill Misner writes, “Folic acid has a clean reputation in terms of disease association. It is completely devoid of adverse effects up to 5,000 mcg (5 mg) per day. The Optimal Daily Allowance (ODA) of Folic Acid (adults) is 800-2,000 mcg/day. Clinical trials therapeutic	dosages (for reversal of symptoms) are: • Depression: up to 10,000 mcg (10 mg)/day • Neuropathy: up to 15,000 mcg (15 mg)/day • Restless Legs Syndrome: up to 15,000 mcg (15 mg)/day • Elevated homocysteine: up to 5,000 mcg (5 mg)/day • Cervical Dysplasia: up to 5,000 mcg (5 mg)/day He concludes with the precaution “Epilepsy patients should avoid high dose due to onset of seizures. Persons with low zinc levels should not take excessive doses of folic acid since each inhibits the uptake of the other.” There is an ongoing debate as to whether or not high-dose folic acid supplementation during the treatment of cancer is appropriate. A large body of research, involving both humans and animals, indicates that folic acid supplementation improves survival, while this latest study suggests that high doses of this B vitamin may proliferate the growth of specifc cancers. However, what the majority of scientists believe, based on existing research, is that high-dose folic acid supplementation	signifcantly lowers the risk of many forms of cancer. That’s the key takeaway message here: For healthy people, folic acid supplementation is safe and benefcial. When you see a scary headline about a supplement, read all the way to the bottom of the article, or study the original research before you toss your bottles in the trash. Selling supplements is indeed our business, but we guarantee you that your health is our prime concern. We keep up with ongoing research, and if we ever learn that any of our components truly turns out to be a villain, we won’t use it. We don’t use artifcial favors and additives for that reason. We don’t use simple sugars for that reason. We don’t use nasty stuff such as stimulants or steroids for that reason. If we fnd convincing, appropriately applied evidence that any nutrient formulated in any of our products could compromise your health, we’ll give you appropriate use cautions or we’ll eliminate it altogether. We’ll never compromise your health, but we also won’t discontinue a nutrient that boasts a solid resume of health and performance benefts on the basis of meager, suggestive evidence.


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Healthy Tuna Salad Ingredients: 1/2 head of lettuce, cleaned and shredded 8 oz. can red kidney beans, drained 6 oz. can solid white tuna in spring water, drained 1 carrot, chopped or grated 1/4 cup purple onion, chopped 1/2 cup fresh parsley 1 cup cooked red potatoes, diced 1 small tomato, sliced 2 tbsp. low-gat Italian salad dressing 1 hard-boiled egg, diced Preparation: Start with a large bowl. Add all ingredients, except egg, and toss well. Top with egg and fresh pepper. Add croutons or sunglower seeds if desired. Makes 2 hearty servings. Add your favorite herbs for extra favor. *Nutritional facts per serving:* Calories 220; Carbohydrates 45g; Fat 4.5g; Protein 33g	Chicken Rice Soup Ingredients: 12 cups water 1 cup chopped onion 1 cup chopped celery 1 cup chopped carrot 2 bay leaves 2 cloves garlic 1 tbsp. dried basil leaves 1 tsp. salt 1/4 tsp. fresh ground pepper 1 chicken breast, halved & skinned 1/3 cup white rice 1 1/2 cup zucchini or summer squash, chopped 1/2 cup parsley	Preparation: Combine frst 9 ingredients in large sauce pan. Bring to a boil and simmer for 10 minutes. Add chicken breast and simmer covered for 20 minutes. Remove breast and set aside to cool. Add rice and cook for 15 minutes. Shred chicken meat from bone. Add chicken meat, zucchini and parsley to soup. Bring to a rapid boil for 1 minute, then remove from heat. Serve, adding salt and pepper to suit your taste. Makes about 8 servings. *Nutritional facts per serving:* Calories 78; Carbohydrates 9g; Fat 0.6g; Protein 8g
	Honey Sesame Dressing Ingredients: 3/4 cup seasoned rice vinegar 1 1/2 tbsp. honey 1/2 cup light vegetable oil 1/4 cup sesame oil 2 cloves garlic, minced 1 1/2 tsp. sesame seeds 1 tsp. soy sauce Juice from half a lemon, strained		Preparation: Combine all ingredients in a container with a secure lid. Shake well and refrigerate overnight. Use as a salad dressing or marinade. Makes about 16 oz. *Nutritional facts per tablespoon:* Calories 65.5; Carbohydrates 14g; Fat 1.7g; Protein 0g