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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.

To perform and feel your best during races or workouts, consume no more than 300-400 calories. Choose easily digested, complex carbohydrates, along with a small amount of protein and a little healthy fat. Avoid fiber, simple sugar, and acidic foods. Finish your meal 3 hours before exercise. Eating within 3 hours can seriously hurt your performance by 1) reducing the conversion of fats to fuels, and 2) accelerating glycogen depletion. Tip: If your race is early, don't sacrifice sleep to eat! Instead, consume a small amount of supplemental fuel, such as 1 Hammer Gel, about 5 minutes before starting.