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Essential Knowledge Articles

Getting Started with Hammer Nutrition

A must read for all athletes beginning their preparation for a specific race or event, or just developing their workout/training program. Follow these simple steps and we guarantee your performance will achieve new heights.
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Proper Fueling - Pre-workout & race suggestions

How many times have you had a bite from an energy bar, taken a swig from an energy drink, or eaten a meal just an hour or two before starting a lengthy workout or taking your position at the starting line of a long distance race? Big mistake!
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Electrolyte Replenishment

Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly.
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The Top 10 - The biggest mistakes endurance athletes make

We at Hammer Nutrition firmly believe that if you address these commonly-made mistakes and follow our recommendations, you'll see noticeable improvements in the quality of your workouts and enjoy better race results.
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Less is Best - The right way to fuel

This is the keynote article on what constitutes proper fluid, calorie, and electrolyte intake during exercise. Our scientifically and experientially established position is this: replenish your body with what it can comfortably accept instead of trying to replace what your body expends.
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Recovery - A crucial component for success

Training causes physical stress and depletion. Recovery is when adaptation to that stress occurs; it involves improvements not only in muscle performance, but also in glycogen storage.
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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, with its attendant negative effects on performance and health.
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Hydration - What You Need to Know

Water is the most important substance on earth, 60% of your body weight, and the number one concern on any athlete's intake list.
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Caloric Intake - Proper amounts during endurance exercise

Endurance and ultra-endurance athletes require all three forms of fuel the human body uses for energy: carbohydrate, protein, and fat. A major factor for optimal performance is using the right fuel, at the right time, in the right amount. Like every aspect of success in endurance events, proper nutrition requires planning, practice, and training to reap the benefits on race day.
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