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Essential Articles

1. Hydration

Keep fluid intake during exercise between 16-28 ounces per hour.
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2. Caloric Intake

Restrict caloric intake to 120-150 cal/hr during exercise. Choose fuels with complex carbohydrates—not simple sugars.
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3. Electrolytes

Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.
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4. Pre-Exercise Fueling

Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.
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5. Recovery

Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes.
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Less is Best - The Right Way to Fuel

Originated by Hammer Nutrition, this philosophy guides all of our recommendations for fluid, calorie, and electrolyte intake during exercise. Follow this approach and you will reach your full potential!
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The Top 10 - The Biggest Mistakes Endurance Athletes Make

If you're cramping, fading, or bonking and not sure why, read this! Here's how to avoid the most common mistakes.
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Protein - Why it's Important for Endurance Athletes

Endurance athletes tend to focus on carbohydrate intake and pay little, if any, attention to protein. As a result, protein deficiency appears often among endurance athletes...
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