Endurance Library

Essential Guides and Articles

Achieving peak performance and supreme health requires a whole-life approach that includes proper fueling, recovery, healthy eating, and smart training. Hammer has the products and knowledge you need to succeed.

Here's a selection of our most popular guides and articles.
Guide to Success
Product Usage Manual
5 Secrets of Success
2019 Catalog
Browse more downloadable guides.

HEALTHY EATING

PROTEIN DEBATE: Which Protein Is Best?

A protein's strength or weakness is based on the quality and quantity of its essential amino acid profile for healthful growth effects.

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Monosodium Glutamate MSG, Glutamic Acid Glutamate, Glutamine Review

Glutamic Acid (or its ionic form, Glutamate) and Glutamine are under-rated "good" dietary amino acids found in most high protein foods.

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How Much Protein?

The more prolonged or intense the exercise, the more protein the body cannibalizes for energy from the working muscles.

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Does a High Sodium Diet Inhibit Endurance Performance and Health?

Sodium makes up about 2.6% by weight of the Earth's crust making it the fourth most abundant element overall and the most abundant alkali metal.

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Cellular Growth Response to Pure and Impure Water

Plant cells are like human cells. They both show a high degree of organization and both have a nuclear envelope that forms a barrier between DNA-Genetic Material and the cytoplasm of the cell.

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Dietary Fatty Acids

The outside membrane of all living cells is composed of a fatty acid film-like substance. Much of the inner life of the cell is determined by the quality of this membrane.

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Dietary Interventions for Increasing Strength

Ever wonder how, why, and where the flat stomach, thin thighs, and slim hips of your youth disappeared to beneath a blanket of fat?

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Increasing Your Natural EPO

There is a distinct difference between unethical, harmful EPO-blood doping interventions and safe nutrition that effectively increases individual oxygen carrying capacity.

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Distilled Water Enhances Mineral Absorption

Does distilled water leach minerals from our bodies? Absolutely, not. In fact, just the opposite has been found to occur in cellular research studies.

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Dr. N.V. Perricone's Menu Plan

The Perricone nutritional program provides the foods that reduce inflammation and avoids those that provoke it. Study the lists of foods that are approved and those that need to be to be avoided.

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The Endurance Diet

Some foods transfer calories more efficiently producing more energy to meet the extraordinary demands imposed by extreme endurance exercise.

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Fish Oil's Benefits Defended

With Omega-3 fatty acid deficiency, the increased risk of inflammation, cardiovascular heart disease, atherosclerosis, high blood pressure, heart arrhythmias, and stroke exists.

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Glutamine Benefits

The human body replenishes its glutamine needs from pre-glutamine amino acid substrates in the muscles and lungs.

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Hard Water Versus Health

How hard water harms health.

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Menu Mistakes

A frequent question is "What diet improves performance?"

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The Organic Vegetarian Menu

Organic, vegetarian foods: An ingredients list.

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The Science of Meat for Endurance

The amino acid profile in meat tends to support endurance activities when certain guidelines are followed.

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Trans Fatty Acids

Athletes are attracted to the Hammer Nutrition's stance against the dietary use of harmful preservatives, additives, refined simple sugars, hormones, and saturated fats.

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Sugar and Sugar Substitutes

146 Reasons Sugar Ruins Your Health

We are grateful to Dr. Appleton for granting us permission to reprint this most recent version of her eye-opening article.

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Aspartame Toxicity: Observed Side-Effects From Food & Drink

Before eating or drinking anything with Aspartame whether on the run or just for "fun", give serious thought to its proven toxic accumulative-use side effects shown in a wide assortment of related reliable research.

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Dietary Fructose and Fructose Containing Sweeteners Negatively Impact Health

Consuming as little as 40-50 grams or slightly over 1.5-ounce fructose over a 10 hour period may increase blood pressure and more.

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Fructose (Corn Syrup) is No Answer For a Sweetener

The consumption of fructose (corn syrup) has risen considerably in the general population within recent years.

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Fructose Sweeteners Negatively Impact Blood Sugar and Lipid Metabolism Inhibiting Energy Production

Fructose consumption alters how our body metabolizes energy from blood glucose and lipids resulting in serious health disorders.

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Simple Sugars and Complex Carbohydrates - An Incompatible Combination

If you look on a container of a Hammer Nutrition fuel you'll find something that you'll probably not see on another energy drink or gel: a warning.

By: Steve Born

July 17, 2015

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Supplementation

Longevity's Relationship to Genetic Signals & Antioxidants

Longevity's relationship to genetic signals and antioxidants.

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New Study Shows ChromeMate Increases Lifespan

ChromeMate, a patented, oxygen-coordinated, niacin-bound chromium, demonstrated its ability to prolong the lifespan of test animals by more than +22 percent.

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Fish Oil Helps Protect Against Muscle Mass Loss

Research has already shown that supplementation with omega-3 fatty acids benefit numerous areas in human health; we may now be able to add “protects against muscle mass loss” to that list of benefits!

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Magnesium - The key for proper insulin function

Essential Mg contains not one, not two, but five highly bioavailable forms of magnesium.

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Coenzyme Q10 Powerfully Protects the Kidneys

Make sure that you take Race Caps Supreme every day, even on your non-workout days. It’s not just a good idea; it’s essential!

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Magnesium’s Crucial Role in Antioxidant Support

To ensure that you’re getting optimal amounts of this all-important mineral, supplementation with Essential Mg is highly recommended.

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Humans Lack the Ability to Make Vitamin C

Humans, unlike other animals, cannot make vitamin C; we must consume it from exogenous supplements or our diet.

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Training and Recovery

The Heat Is On: Staying Cool in the Heat

When the summer's heat approaches, we get several questions from the field on hydration, fuel selection, and electrolyte supplements for coping with thermic-induced DNF's, bonking, and cramping.

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Airway Resistance Training

The USA Olympic development invests significant funds for determining how to improve athletic performance by a single percent.

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Sickness at Altitude

The best plans are predictably spoiled when exercise at altitude spins its nauseous entangling web, converting an anticipated personal best into a DNF or laborious personal worst!

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Sleep Builds Strong Muscle Mass

Sleep Is Important To Training Performance Gains

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Weight Management

What 24 "Helpful Hints" Increase Lean Muscle Mass and Lose Extra Body Fat Weight?

Everyone should think about how to achieve early "fighting weight" before the competitive season arrives.

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Weight Loss Question Suggested Keys to Adopt

The human body is individual when it comes to body weight distribution.

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