Hammer Nutrition Training Tip #2: Caloric Intake


Hammer Nutrition has been supplying athletes with natural products free of added sugars, artificial colors, flavors, chemicals, and preservatives for over 30 years. Learn how to fuel smart, so come race day, you’re ready to perform at your best! We’re excited to partner with Hammer as a supplement sponsor for Western Reserve Racing endurance events.

Fuel up with Hammer NutritionHammer Nutrition Training Tip #2:
Caloric Intake


For best performance, DO NOT follow the “calories out, calories in” advice given by some “experts.” Instead replenish calories in “body cooperative” amounts, allowing your fat stores to make up the difference. For most athletes, 120-180 calories/hour is the ideal range. In very rare instances, larger athletes and hypermetabolic types may need slightly more calories per hour.

Workouts/races of 2 hours or less: choose a fuel with complex carbohydrates, not simple sugars (glucose, sucrose, fructose, etc.). Simple sugars cause energy peaks and crashes and must be mixed in weak concentrations for efficient digestion. Complex carbohydrates absorb at about three times the rate as simple sugars. Plus, you get steady, reliable energy—no peaks and valleys.

Workouts or races of 2-3-hours, or more: Fuel primarily with complex carbohydrates, not simple sugars. Also, 10-15% of your fuel’s calorie content should come from protein, ideally soy, to help satisfy energy requirements and prevent muscle tissue catabolism.

Click here for Hammer Nutrition Training Tip #1: Hydration

Hammer NutritionBe sure to fuel up with Hammer Gels and Endurolytes – provided at aid stations at these upcoming Western Reserve Racing events:


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