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.
Less is Best
To fuel successfully, less is better than more!
Keep fluid intake during exercise between 16-28 ounces per hour.
2. Caloric Intake
Restrict caloric intake to 120-180 cal/hr during exercise. Choose fuels with complex carbohydrates, not simple sugars.
Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.
4. Pre-Exercise Fueling
Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before exertion.
Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes.
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.
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.