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Essential Knowledge

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Key Concepts for Peak Performance

Whether you are preparing for your first marathon or a veteran who just wants a refresher, this is the place to start. Below you will find essential information on hydration, calories, electrolytes, and much more. Under Hammer Guides, you can download FREE PDFs of our most popular publications. Read, use, succeed! After this, you're ready to move on to Advanced Knowledge.

Essential Articles

Hydration Advice

1. Hydration

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

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Caloric Intake Advice

2. Caloric Intake

Restrict caloric intake to 120-180 cal/hr during exercise. Choose fuels with complex carbohydrates, not simple sugars.

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Electrolyte Advice

3. Electrolytes

Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.

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Pre-Exercise Fueling Advice

4. Pre-Exercise Fueling

Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before exertion.

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Recovery Advice

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 Thumb

Less is Best

To fuel successfully, less is better than more!

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Top 10 Mistakes Endurance Athletes Make

The Top 10 - The Biggest Mistakes Endurance Athletes Make

If you're cramping, fading, or bonking and not sure why, read this! Hammer can help you avoid the most common mistakes.

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Protein Why It's Important for Endurance Athletes

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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Hammer Guides

Secrets of Success Cover

Five Secrets of Success for Endurance Fueling

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2017 Product Catalog Cover

2017 Product Catalog

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Hammer Nutrition Cookbook Cover

Hammer Nutrition Cookbook

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2016 Product Usage Manual Cover

Product Usage Manual

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Endurance Athletes Guide to Success Cover

Endurance Athlete's Guide to Success (v. 9)

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Consumer Education Guide Cover

Consumer Education Guide

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Hammer Nutrition Fuels and Supplements Guide Cover

Hammer Nutrition Fuels & Supplements Guide

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