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The Short Fueling Starter Kit is ideal for courses or training lasting up to 2 hours. Includes our most popular fueling flavors.

The Long Fueling Starter Kit is great for all courses or training in excess of 2 hours. It's also perfect for trying all of Hammer Nutrition's tasty flavor options.

The Daily Essentials Kit Plus will help you build your base for peak performance and optimal health! Includes the vitamins, minerals, antioxidants, and micronutrients that every athlete should take daily.

Browse All Starter Kits Get the most out of your workouts and activity.

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 you start exercise.

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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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Secrets of Success Cover

Five Secrets of Success for Endurance Fueling

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