by Steve Born

A most frustrating and unfortunate scenario athletes find themselves dealing with is having spent so much time and energy on training, and a lot of money on equipment and travel, only to have an “A” race vaporize because their fuel let them down. Whether it’s stomach problems, cramping, lapses in energy, or just flat-out having the “wheels come off” at ¾ distance, we’ve all been there and done that, often times repeatedly.

If this sounds all too familiar to you, don’t be discouraged. First, you are not alone! Most athletes suffer fueling maladies when they exercise beyond 2-3 hours using conventional fuels and following conventional wisdom. Second, with all of the conflicting and inaccurate recommendations being disseminated by so-called experts, it’d be more surprising if you were not confused. Lastly, there is the similarly flawed, self-serving information being spread by companies selling junk food disguised as sports drinks, gels, and bars.

Let’s take a brief look at what those experts typically recommend in magazine articles:

• You can train your body to assimilate more fluids; therefore, drink as much as you can—WRONG!
• You should consume 400 to 500 calories or more per hour during prolonged events—WRONG!

• You need to replenish sodium in amounts equal, or near equal, to what you’re sweating out, up to 3 grams or more hourly—WRONG!

  h2 These “sure to ruin your race” recommendations are usually supported by even more bad advice:

• Add extra salt to your food in the week leading up to a hot race—WRONG!

• Hydrate constantly by keeping a water bottle with you at all times and drinking freely—WRONG!

  These bankrupt “replace what you lose” theories have no basis in scientific research OR practical application. In fact, these are the recipes for disaster! In 20+ years of working with endurance athletes, we have yet to find even one athlete who has achieved success following this advice.

  The saddest part is that with the right type of fuels and the knowledge of how to use them correctly, it’s actually quite easy to get things dialed in so that you can enjoy more productive workouts with less fatigue and recovery time, all topped off by better race results. Think of how nice it would be going into your next training session or race knowing that your fuel and fueling strategy is your main advantage instead of a weakness. The best news of all is that this isn’t some pipe dream or unattainable possibility; it can be a reality for you!

  Here’s what all of those magazine articles and experts SHOULD be telling you:

• Ingest a maximum of 240-280 calories per hour
• Maintain a fluid intake in the range of 16-28 ounces per hour
• Complement your calories and liquids with no more than 400-600 mg of salt (sodium chloride) per hour

• These figures are for a 165-pound athlete and, aside from body weight adjustments, they are the ONLY way to achieve fueling success during prolonged exercise. Science confirms this and real world experience proves it.

  GI-GO (Garbage in, Garbage out)

  Another common misnomer is that “carbs are carbs and will be broken down into glucose sooner or later, so it doesn’t matter what you ingest.” Far too many athletes have learned the hard way that this line of thinking almost always spells disaster. When it comes to fueling, you not only have to be aware of the amount of calories you consume, you have to be even more vigilant about the type of fuel you put into your body. Why? Because what you put into your body determines what kind of energy you get out of it! You’ve heard the old computer adage “garbage in, garbage out”—well, that’s just as true with calories as it is with data!

  With that in mind, perhaps the single most important fueling guideline for you is this: The quality of your calories ALWAYS matters.

  Avoid the “ose’s”

  To fuel for success, you MUST avoid the use of any fuel that contains carbohydrates with the last three letters “ose” in their name. We’re talking about glucose, sucrose, dextrose, and fructose, and they’re what we call simple sugars (1- or 2-chain carbohydrates). Here are the primary reasons why you should avoid fuels that contain these simple sugars:

• They provide a very inconsistent and short-term “peaks & valleys” (a.k.a. “flash & crash”) type of energy. Unless you want to ride roller coaster of energy—feeling great for a brief moment, then struggling to get out of an energy rut—you’d do well to stay away from simple sugar fuels.
• Fuels that contain simple sugars have strict limitations in regards to how many calories the body can accept and assimilate. In regards to sports drinks, a concentration of 6-8% is the limit; any more concentrated than that and the mixture will be substantially delayed from digesting efficiently, which means an increased risk of a variety of stomach-related problems (nausea, bloating, cramping, diarrhea, etc). The problem is that a 6-8% solution is a calorically weak mix, yielding only about 100 or so calories an hour. For the average athlete (let alone a larger one), this is an inadequate amount for maintaining optimal energy production hour after hour.

  Now, some athletes realize the inherent problems with that and try to resolve things by making a double or triple strength batch of their simple sugar drink mix. Unfortunately, that solution is now far too concentrated, it’s much higher than 6-8% and, unless more water is consumed or added to the mix (at which point the athlete might very well be flirting with over-hydration), that concentrated simple sugar solution will not pass the gastric channels. Energy production is compromised and stomach distress is sure to follow.

  A similar situation exists with simple sugar-laden energy gels, in that more fluids are required to get them through the GI tract efficiently. What this means is that when athletes consume higher quantities of simple-sugar-containing energy gels in the hopes of obtaining the appropriate amount of calories they know they need, they also need to consume more fluids. This excess amount of fluids can lead to over-hydration, which leads to a whole host of problems, some of them health threatening.

• The same problem occurs when an athlete combines a simple sugar fuel with a complex carbohydrate fuel. The beauty of complex carbs is that they will match body fluid osmolality, not at a 6-8% solution, but a more concentrated 15-18% solution. Even at this seemingly too-high concentration, complex carbohydrates (which is all we use in Hammer Nutrition fuels) will empty the stomach at the same efficient rate as normal body fluids and provide substantially more calories (up to three times more) than simple sugar mixtures will. However, when simple sugars and complex carbohydrates are consumed together or near each other, it increases the solution concentration beyond the point at which either source can be efficiently digested. In other words, when you consume simple sugars and complex carbohydrates together or within close proximity of each other, you negate the efficient digestibility of either source. Once again, energy production will be compromised and a variety of stomach issues are likely to occur.
• Most of us already over-consume simple sugars as it is. Studies clearly show that sugar consumption in America is outrageously high; one report from the Berkeley Wellness Letter stated that each American consumes about 133 pounds of sugar annually… that’s over 1/3 of a pound of sugar every day, 365 days a year! There is no doubt that excess sugar consumption is implicated in a number of negative health consequences; therefore, if only for that reason, why would you put these junk sugars in your body during exercise? You know they’re not good for your general health, so you’re not doing your body any favors by using them during exercise.

  Note: For further reading, order a copy of “Sugar Blues” from the Hammer Nutrition bookstore.

  “Health Food For Athletes”

  The scary thing is that the majority of the products available to you are loaded with these simple sugars. In fact, you may already be using some of these fuels. Now that you’re aware of these limitations and problems, it’s obvious that the smart choice is going with fuels that contain no added simple sugars. That’s what all of the Hammer Nutrition fuels are about—complex carbohydrates with no added simple sugars. Yes, we use the phrase “Health Food For Athletes” when describing our fuels and, although that sounds like just a nice slogan, we couldn’t be more serious. We truly believe these are healthier fuel choices for you and we guarantee you’ll experience better performances in your workouts and races when you use them.

  The Hammer Nutrition Carbohydrate Fuels

  When exercise sessions are less than two hours, you can satisfy your calorie requirements completely with carbohydrate-only fuels, and you won’t find any ones better than Hammer Gel and HEED. Both are maltodextrin-based and contain no added simple sugars or artificial colors, flavors, sweeteners, or preservatives.

  Hammer Gel – A rapidly absorbed and assimilated source of complex carbohydrates in an easy to consume gel form (actually, a liquid of syrup-like consistency), providing smooth, consistent energy. Hammer Gel can be used in the following ways:

• As all or part of a pre-race meal
• To allay hunger immediately before an event
• As your sole source of calories in workouts/races lasting up to two hours
• As a part-time fuel during longer workouts and races (to supplement Hammer Nutrition’s protein-fortified fuels)
• As part of your post-workout recovery nutrition

• To add to Sustained Energy or Perpetuem for flavor

  You can use Hammer Gel in your water bottle (it mixes completely in solution), in the Hammer Flask, in a one-serving pouch, or to flavor other products and foods. You can keep an extra pouch or flask in your pocket in case your planned fuel outlay in a race or training event comes up a bit short. To coin an oft-used phrase, “Don’t leave home without it!”

  HEED – For athletes who prefer a sports drink over gels, HEED, with its pleasantly mild taste (unlike the typical sports drink), fits the bill perfectly and does so without resorting to refined sugars or artificial colors, flavors, or sweeteners. You won’t find any of those unwanted ingredients in HEED, but you will find a full-spectrum electrolyte profile and key auxiliary nutrients such as l-carnosine for lactic acid buffering and antioxidant support, and chromium polynicotinate for maintaining stable blood glucose levels. For events up to two hours, a bottle or two of HEED can cover all of your calorie and fluid requirements, plus at least a portion of your electrolyte requirements. To add variety to your menu, you can use HEED as a part-time fuel during long distance events.

  HEED’s unique & healthy sweeteners

  One of the first things people notice when trying HEED for the first time is that it is noticeably less sweet than the typical sports drink. We designed HEED this way because the overwhelming majority of the athletes we talked to told us that they were sick and tired of trying to choke down an overly sweet & syrupy tasting drink. The secret to how we’re able to make a drink that’s short on overt sweetness but not deprived of calories is in the sweeteners we use – Xylitol and Stevia, both undeniably healthier alternatives to the simple sugars and/or artificial sweeteners contained in most sports drinks.

• Xylitol – If there’s such a thing as a perfect sweetener, xylitol is at or near the top of the list. Xylitol is a natural substance that can be found in a variety of fibrous fruits and vegetables. It is also known as birch sugar, primarily because it is usually extracted/produced from birch trees (though it can also be extracted/produced from corn cobs). The human body naturally produces over 15 grams of xylitol every day by way of normal metabolic processes. Xylitol is used as a sweetener in HEED; yet it contributes less than 5% of the calories.

  Xylitol also promotes oral health, as it does not ferment and support the acid-producing bacteria that cause tooth decay. That’s why you’ll find this unique sweetener in gum, toothpaste, and mouthwash, and it’s one of the reasons why we include it in HEED.

• Stevia – Another ideal natural sweetener is the extract (steviosides) from the leaves of Steviarebaudiana, a plant native to subtropical and tropical Central and South America. Stevia’s sweet taste, considered to be up to 300 times sweeter than sugar, means that minimal amounts are necessary to sweeten a product. Stevia is non-caloric and does not affect blood sugar levels, therefore it’s safe for diabetics. Stevia may help to lower elevated blood pressure while not affecting people with normal blood pressure. Like xylitol, stevia does not support acid-producing bacteria responsible for tooth decay.

  2 hours +, Add Protein

  When you exercise beyond 2-3 hours, carbs alone won’t cut it because protein plays a critical role in your fuel supply, satisfying up to 15% of your energy requirements. If your fuel doesn’t include some protein, your body has only one other source to obtain the amino acids it needs—its own lean muscle! Now, you definitely don’t want your body to digest an ounce or more per hour of its own muscle just to make fuel—you’d be burning up your own engine.

  As participation in endurance and ultra endurance sports has increased, so too have the number of combination carb + protein products available. However, before you put your workouts and races in jeopardy by relying on any ol’ drink, take a look at these important components:

• Are there simple sugars in the product? We discussed that previously, so you’re up to speed on that. Now, take a look at how much sugar is in most of these “carb + protein” products. If there’s any of the “ose’s” in there, it’s not going to benefit you at all. Avoid them.
• What type of protein is used? Whey protein is a fantastic protein when it’s used at the proper time, which is after a workout. Soy is preferable during exercise as it has a great amino acid profile that’s ideal for imparting cardiovascular benefits and promoting endurance. In addition, soy protein does not have the “ammonia metabolism” issues that naturally occur from the glutamine component of whey protein. After exercise, when the muscles are no longer actively working, the ammonia created by glutamine metabolism is no longer an issue, and the benefits of glutamine-enriched whey protein can be fully realized. During exercise, however, soy protein is your best choice. If the product you’re considering using contains whey protein, not soy, it’s not your best choice.
• What is the ratio of carbs to protein? Only a small percentage of your energy needs will be met from protein and much more from carbohydrate, so your fuel should reflect that. That’s why Hammer Nutrition’s long distance fuels range from 7-9 parts carbohydrate to 1 part protein; that’s more in line with what your body requires. You get what you need in the right proportions.

  The right fuels for the long haul

  Hammer Nutrition offers two protein-enhanced, long distance fuels – Sustained Energy and Perpetuem. And while there are a couple of subtle differences between these two fuels, they can basically be used in similar situations, as your primary-to-sole fuel when exercise goes beyond two hours. In fact, many ultra endurance athletes use both fuels during extreme races—using Perpetuem for a few hours, then Sustained Energy for a few hours—to provide some variety in their fueling “menu.”

  Sustained Energy – Since 1992, “SE” has attained a legendary status in the world of endurance sports. Its unique 7:1 complex carbohydrate to soy protein ratio and pleasant, neutral flavor has been tested and proven in virtually every endurance contest on the planet. For workouts and races in the 2+ hour range or longer, Sustained Energy is the ideal choice to cover fueling requirements from beginning to end. You’ll find SE’s mild, neutral flavor to be a refreshing change from flavored fuels. During these long workouts and races, if additional fuel sources are desired, Sustained Energy can be used as the primary source of calories with HEED and/or Hammer Gel used on occasion to add some menu variety.

  Perpetuem – It’s unique formula—containing specific amounts of complex carbs, soy protein, healthy fats, and key auxiliary nutrients such as sodium phosphate (a superb lactic acid buffer)—is unsurpassed for maintaining consistent, reliable energy no matter how long your workout or race is. Athletes competing in the toughest events in the world, such as the Race Across America and many others, have relied on Perpetuem as their primary, even sole, source of calories during these grueling events. If you’re going long, Perpetuem is ready to take care of your fueling requirements in superb fashion. As with Sustained Energy, you can use Perpetuem from beginning to end or as your primary fuel source with Hammer Gel, HEED, and Sustained Energy added to the menu as desired.

  Electrolytes, an essential component of fueling for success

  A full-spectrum, rapidly assimilated electrolyte supplement is as important to your fueling as the water you drink and the calories you eat. While the earlier-listed fuels provide the calories your body needs to make energy (the body’s “gasoline”), electrolytes can be thought of as the “motor oil” for the body, providing it with the essential minerals it needs to maintain the optimal performance of many important functions, such as muscular contraction.

  Far too many athletes forget to replenish electrolytes consistently, or they mistake salt intake for true electrolyte replenishment. Sodium chloride (salt) is indeed an important component of electrolyte replenishment, but it does not fulfill the entire requirement. A satisfactory electrolyte replenishment product needs to include sodium chloride, calcium, magnesium, and potassium as all of these minerals play key roles in the maintenance of these important body functions.

  Additionally, many variables—body weight, level of fitness, weather conditions, acclimatization level, and biological predisposition—come into play in regards to optimally fulfilling one’s personal electrolyte requirements. That’s why it’s ideal to satisfy the majority, if not all, of your electrolyte needs from a source independent of your fuel.

  Endurolytes is the product you’re looking for as it contains the minerals your body needs, in a rapidly assimilated and highly bio-available form. Also, because Endurolytes comes in capsules, it allows you to fulfill your highly individualized electrolyte requirements with much greater precision.

  Recovery is as important as anything you do in training

  A wise person once said, “When you’re done with training, you’re not done with training… not until you put some fuel back in the tank.” What this means is that a crucial part of your overall training program is the replenishment of carbohydrates and protein as soon as possible after the workout has been completed. That’s the time when your body is in dire need of fuel so that it can begin the rebuilding process and refill and increase its stores of glycogen. In other words, how well you recover today greatly determines how well you perform tomorrow. When athletes fail to replenish carbohydrates and protein shortly after their workouts, they will never obtain full value from their efforts. They usually don’t get stronger and may, in fact, end up getting slower, weaker, and even sick. Again, a major factor in all this has to do with the immediate post-workout recovery, which you do or don’t do determining what direction you go: stronger or weaker. So even though all you may want to do after a hard workout or race is get horizontal and not move for several hours, you must first take care of what might be the most important part of your workout: the replenishment of carbohydrates and protein.

  That’s where Recoverite comes in. It’s so simple to use yet it fulfills an extremely important component of your fueling. Here’s what makes it different from other recovery drinks:

• Recoverite contains whey protein isolate, which is 97-98% protein, whereas whey protein concentrate (which is what many companies use) is only 70-80% protein. Simply put, whey protein isolate is a purer protein, and the best protein you can put into your body after a hard workout.
• Recoverite contains complex carbohydrates, no simple sugars. Granted, the one time when your body isn’t going to put up much of a fight when it comes to carbs is right after a workout. It’s so starving for replenishment that it’ll take pretty much anything. That being said, complex carbohydrates are preferable over simple sugars if only because your body can process a greater volume of calories from them than it can from simple sugars. In other words, with complex carbs your body receives more calories for glycogen storage, without the risk of stomach distress that commonly occurs with too-high intakes of simple sugars.
• High levels of glutamine. Taking straight glutamine isn’t recommended during exercise due to the ammonia that is produced during digestion. After exercise, however, it’s a powerfully beneficial nutrient for immune system support and glycogen replenishment. Each serving of Recoverite gives you a superb 3-gram (3000 mg) dose of this vital amino acid.
• Mild taste. If you’re like most athletes, the last thing you want after a long workout is a syrupy textured, coat-your-mouth-with-sweetness drink. Recoverite provides the nutrition your body craves, with the additional benefit of a substantially milder taste.

  Want to make your own recovery drink? No problem with Hammer Whey!

  One of the great features of Recoverite is its conveniece…your body receives the complex carbohydrates, whey protein isolate, glutamine, and auxiliary nutrients it needs, all from one product. However, if you want even more flavor variety in your recovery drink, you’ve got some great options available by using Hammer Whey as your protein “base.” The original unflavored Hammer Whey is the ideal product to use when you want to make your own recovery drink or protein drink/smoothies. Each scoop of Hammer Whey provides 18 grams of whey protein isolate along with a huge 6 grams of glutamine; simply add Hammer Gel, HEED, fresh fruit, or organic fruit juice to cover your carbohydrate needs and you’re set! We also have two lightly flavored versions of Hammer Whey – vanilla and chai – that we’re excited about and which we’re sure you’ll love. More information about these two new flavors is found elsewhere.

  Bottom line: Whether you use the all-in-one Recoverite or make your own recovery drink using Hammer Whey, you’re providing your body with exactly what it needs after a hard workout, helping you get the full value out of every minute you put into your training.

  Try a fueling kit today and start fueling for success!

  Now that you’ve got a lot of good information under your belt, it’s time to put the Hammer Nutrition fuels to work for you. Doing primarily shorter workouts and races? Give the “Short Course Starter Kit” a try. If you consistently do multi-hour workouts and races, the “Long Course Starter Kit” is just what you’re looking for. Both of these kits save you money off the regular retail value of the individual items. When ordering your Hammer fuels, mention ad code HF308, and you’ll get a free Hammer Flask and 2 Capsule Dispensers. If you order a 32-serving container of Recoverite, you will also receive a free Recovrite Shaker (don’t forget to mention ad code HF308).

  You’ll find more information about these kits on the next page and of course, if you need more information about any Hammer Nutrition fuels, you can go online at www.hammernutrition.com or call toll-free.

  Summary

  This is the year you can focus on your training and racing and NOT have to worry about whether or not your fuel is going to come up short energy-wise, or literally come back up. You’ve got better things to think about than that and with Hammer Nutrition fuels, you won’t have to worry about fuel-related problems anymore. In fact, when you use Hammer fuels, you’ll experience better quality workouts and race performances, guaranteed. You’re already investing heavily into your sport; make sure that your fuel allows you to reap the full benefits of all that you’re investing. Give Hammer Nutrition fuels a try—you have nothing to lose and a whole lot to gain.