Why Hammer

Whether your workouts or races last an hour or two, or a week or two, Hammer Nutrition has the fuels that your body craves. You can completely and perfectly fulfill your pre–, during–, and post–workout requirements from our line of fuels. However, with so many choices and combinations of choices, how do you know which to choose?

This article describes our fuels in detail and tells you how to best use them. For ease of comparison and for systematically sorting out your needs, we divide our fuels into four categories: Calorie/Energy Sources, Electrolytes, Protein Powders, and Recovery Drink.
Calorie/Energy Sources

We have four products in this category. The first two listed, Hammer Gel and HEED, have only carbohydrates as their energy source. Choose them for events lasting up to two hours, perhaps up to three hours on occasion (see the section “The Gray Area of Fueling” in the article Proper Caloric Intake During Endurance Exercise for more details), especially when the pace is fast and intense (75–85%+ MHR). The other two on the list, Sustained Energy and Perpetuem, contain protein also and other components for fueling longer exercise sessions.

ALL–CARB FUELS

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. Use Hammer Gel 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, sometimes up to three hours in certain circumstances
• 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!” As with all of the Hammer Nutrition fuels, Hammer Gel is made without added simple sugars or artificial colors, flavors, or sweeteners.

The unique carbohydrate makeup of Hammer Gel

Hammer Gel contains two sources of carbohydrates. The first one is a specific maltodextrin containing a unique saccharide profile that consists of an unusually large amount of pentasacharides, (5–sugar chain complex carbohydrate). This particular pentasaccharide has unique properties that allow for maximal conversion to energy. In addition, this maltodextrin is relatively low on the Dextrose Equivalent (DE) scale, which is beneficial because the lower the DE, the quicker it will exit the GI tract and cross the stomach lining, allowing it to be more readily available for energy production. The maltodextrin used in Hammer Gel has a DE of 18, whereas sucrose (table sugar), a sweetener found in many sports gels and drinks, has a DE of 100. Hammer Gel is highly absorbable, and readily available for the demands of both endurance and strength events.

The other carbohydrate source is the patented natural sweetener Energy Smart™, a combination of naturally occurring fruit based mono– and disaccharides plus specially developed medium and long chain dextrins derived from grain. The process of creating Energy Smart™ maintains the integrity of the fruit, grain dextrin enzymes, and naturally occurring vitamins and minerals. Energy Smart™ is NOT a simple sugar or an artificial sweetener. The unique biochemistry of Energy Smart™ raises blood glucose as fast as sucrose and faster than fructose.

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 these 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, perhaps slightly longer on occasion, 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, 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.

HEED was intentionally designed that 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; 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 Stevia rebaudiana, 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 is 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.

Comparing Hammer Gel and HEED

• Hammer Gel is a concentrated complex carbohydrate gel with the consistency of syrup.  HEED is a powdered sports drink mix.
• Hammer Gel contains a small amount of the amino acids l–leucine, l–isoleucine, l–valine (known as branched chained amino acids, or BCAAs), and l–alanine. BCAAs help prevent the cannibalizing of lean muscle tissue. L–alanine aids in carbohydrate metabolism. HEED does not contain any BCAAs or l–alanine.
• HEED contains a full spectrum amino acid–chelated electrolyte profile; two servings (scoops) equal approximately 1.25 capsules of Endurolytes. Hammer Gel contains negligible amounts of sodium chloride and potassium for digestive and preservative purposes.
• HEED contains ChromeMate™ brand chromium polynicotinate for stabilizing blood glucose levels, and l–carnosine for lactic acid buffering. Hammer Gel does not have these.
• HEED is currently available in four refreshing and pleasant tasting flavors—lemon lime, mandarin orange, strawberry, and mild melon (all naturally flavored, of course)—and in an unflavored version as well. Hammer Gel currently comes in nine flavors: orange, banana, raspberry, apple cinnamon, Montana huckleberry, chocolate, vanilla, espresso, and tropical. The latter two are the only caffeinated flavors; espresso contains 50 mg of caffeine per serving, tropical contains 25 mg of caffeine per serving.

CARB/PROTEIN FUELS

On most occasions any exercise beyond about two hours requires a protein component in the fuel to satisfy the 5 – 15% of your energy requirements.

During these times, if your fuel doesn’t include some protein, your body has only one other source to obtain the amino acids it needs: your lean muscle tissue. You don’t want your body to digest its own muscle just to make fuel—you’d be burning up your own engine! However, if your fuel doesn’t contain some protein, that will happen, leading to negative consequences both during and after your training session or race.

The Hammer line features Perpetuem.

It’s intended to be used as your primary or sole fuel when exercise goes beyond two hours.

Perpetuem

This product, introduced in early 2003, takes the concept of long–distance fueling to the max. Though many athletes use Perpetuem for shorter distance events (which is perfectly acceptable), we designed it primarily for extreme endurance events lasting several hours to many days. Perpetuem contains 75% carbohydrates (from long–chain maltodextrins—no added simple sugars), 13% fatty acids from a specially made long–chain lyso–lecithin, and nearly 10% soy protein.

A small portion of fat seems to cue your body to more liberally release its fatty acids stores, which account for up to two–thirds of one’s energy requirements in long bouts of exercise. A little fat in the fuel also slightly slows the rate of digestion and thus promotes “caloric satisfaction,” another attractive plus during primarily aerobic ultra distance events.
Bottom line: With Perpetuem, you have a great long distance fuel choice. When exercise goes beyond about two hours, you can use the product as your primary or sole fuel, and with any other Hammer Nutrition fuel.

By design, Perpetuem contains no artificial preservatives. Preservatives provide absolutely no benefits for athletic performance or general health—we consider them health hazards, in fact—which is why we do not include them.

As a result of this, however, once mixed in solution the protein component in both Perpetuem is affected in the following ways:

1. At some point in time it will eventually sour and no longer be acceptable for consumption.
2. It tends to separate after awhile and may settle on the bottom of a bottle or hydration pack bladder.

We believe that not having artificial preservatives in the products is far more important than these two inconveniences; however, they are things that you need to remember when using Sustained Energy or Perpetuem. With that in mind, here are some questions we frequently receive, along with the answers to those questions:

Q: How soon after I make Perpetuem do I have to drink it?

A: Ideally, it should be within 3–5 hours, with up to perhaps 6–8 hours (depending on the temperature) being the longest we recommend. Dr. Bill Misner explains:

Energy drink powders (such as Perpetuem) contain no preservatives and are predisposed to change when in solution. Time, temperature, humidity, environmental airborne or endogenous microbes, and/or oxidation factors may cause fatty acids to turn rancid or proteins to “sour” in the presence of long chain or short chain carbohydrates. A prime example is found in pasteurized milk. Milk typically sours in stages as one type of bacteria is replaced by another. Bacilli convert protein into ammonia products, and the pH rises. The odor or taste of spoiled milk is apparent once this has happened. We have observed this phenomenon in our soy–based products, Sustained Energy and Perpetuem, if the product is mixed prior to an event, then not kept cold or consumed within 3–5 hours.

Athletes should be encouraged to keep pre–mixed protein–enhanced or lipid–containing carbohydrate drinks under 59° F (15° C) or ideally at a cooler 40–45° F (approx 4.5 — 7.25° C) in order to keep fermentation of environmental bacteria from proliferating in the drink mixture. Freezing the drink the night before an event may result in keeping the macronutrient contents intact and inhibit bacterial growth potential. Once the drink is soured to taste or has become noxious to olfactory sensed odor, then it is advised that the drink not be consumed.

Q: If I mix Perpetuem and keep it in the refrigerator for a day or two, will it break down any of the desired properties due to sitting for a while and not being used right away?

A: The effectual benefits (“desired properties”) are not lost, but the l–carnitine may deteriorate somewhat, forming crystals within the mix since it is very hygroscopic (has an affinity for water). The deterioration, if any, is minimal in 48 hours post–mix, refrigerated. However, for best results we recommend using Perpetuem as soon as possible after mixing.

Q: Can I use Perpetuem in a hydration pack?

A: You could, but we don’t recommend this practice. First, neither Sustained Energy nor Perpetuem contain any preservatives, and as a result, the protein component tends to separate after awhile and may settle on the bottom if the mixture is not agitated on occasion. Keeping a carbohydrate/protein fuel thoroughly mixed can be difficult to do when using a hydration pack. Also, when you mix the product in a water bottle, you’re better able to see exactly how much you’re consuming. Lastly, cleaning the bladder of any hydration pack is substantially easier when you use it for drinking water only. Our recommendation is to use water bottles to mix Sustained Energy and Perpetuem and hydration packs for water only.

Q: I’m doing a full iron–distance triathlon, and the weather is going to be hot. I want to use Perpetuem for the bike portion. How do you suggest I mix it so that it doesn’t get warm and unpalatable?

A: Let’s say that the bike portion will take you six hours. You can make all six hours of fuel in two bottles. For example, if you have found (through testing in training) that two scoops of Perpetuem will provide an hour’s fuel, put six scoops in and make a 3–hour bottle, fulfilling your hydration requirements with plain water (approx 20–28 fluid ounces/600–830 milliliters per hour) from another bottle or hydration system. Make two 6–scoop bottles and you’ve got your six hours worth of fuel taken care of.

Mix the bottles the night before the race and freeze them. That will keep them cold and palatable as they thaw during the bike portion of the race. If, however, the weather on race day is going to be very hot, or you don’t have a way to keep the bottles cold until the bike leg, then try this method: mix and freeze one bottle as above, but in the other put only the six scoops of Perpetuem, and add no water. When you finish your first 3–hour bottle you will need to stop and take a few moments to add cold water to the second bottle. It just takes a few seconds, but now you have a fresh, cold bottle of fuel for the second half of the bike ride. Using insulated bottles also helps, if you don’t mind the slight extra weight.

One athlete who completed a hot–weather Ironman Australia used this method and wrote to us saying, “I did as you recommended — had the second bottle of dry Perpetuem powder in my bike Special Needs bag, and just added cool water. It only took 30 seconds or so and I was underway with a bidon of cold Perpetuem for the second half of the bike. Great suggestion, it works like a treat!”

ENERGY/MEAL REPLACEMENT BAR

Hammer Bar

For a pre–exercise meal, post workout/race recovery food, or healthy snack any time, you’d be hard pressed to find a healthier, yet more convenient food than the Hammer Bar. Additionally, when solid food is desired on occasion during extended workouts and races, the Hammer Bar is an ideal choice, one that complements the other Hammer Nutrition fuels perfectly. At 220–230 calories per bar, the suggested use for most athletes is one–half to one bar/hour (as an occasional replacement for your liquid fuel mixes).

Hammer Bars, available in chocolate chip, cashew coconut chocolate chip, and almond raisin flavors, are moist, and easy to chew and digest. More importantly, they’re gluten–free, USDA Certified Organic, and non–dairy Certified Kosher. The almond raisin Hammer Bar is also Certified Vegan.

Hammer Bars are an extraordinarily healthy food, not just a mere energy bar.

This is partly because of what the Hammer Bar does not contain: refined sugar, saturated fats, and artificial sweeteners or preservatives, which many other energy bars are loaded with. As to what the Hammer Bar does contain, here are a few components that let you know you’re consuming an ultra–healthy food that just happens to come in the convenience of a bar:

• Alkalizing protein, crucial for reducing the acidity in the body that comes from sustained energy output. This translates into potentially greater endurance and is achieved by using whole food sources, which are naturally healthier.

• Healthy carbohydrates for consistent, reliable, and long–lasting energy. Furthermore, the Hammer Bar is sweetened only with whole–food sweeteners, including organic dates, organic raisins, and low Glycemic Index organic agave nectar to support stable blood sugar levels.

• Essential Fatty Acids (EFAs). Rich in ultra–healthy EFAs, phytosterols, and sterolins, the Hammer Bar is a deliciously easy way to supply your body with these all–important nutrients.

• Nature’s super foods, in the forms of sprouted flax and quinoa, Hawaiian spirulina, and wheat and barley grass juice, to provide phyto–nutrients to support overall health, immunity, and resistance to disease.

• Enzymes, which help the body digest the Hammer Bar and utilize its nutrients at a cellular level. In fact, the Hammer Bar is made fresh in small lots and stored at room temperature to preserve the natural qualities and enzyme activity of the ingredients.

When a solid food choice is desired during a prolonged workout or race, Hammer Bar satisfies your hunger in ideal fashion without excess calories. After workouts or races, if solid food is desired, or when the use of Recoverite is not practical, the Hammer Bar is a superb post–workout/race food, providing high quality carbohydrates and protein in an ideal 3:1 ratio.

Electrolytes

Endurolytes

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 that 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 sodium or 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 balanced amounts of sodium, chloride, calcium, magnesium, and potassium, as all these minerals work synergistically in the maintenance of these important body functions. Endurolytes is that product, and you will search in vain to find one like it on the market.

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 you want to meet most or all of your electrolyte needs from a source independent of your fuel. These many variables are also why the hourly Endurolytes dose can range from 1–6 capsules an hour, with a handful of athletes requiring up to 7–8 capsules an hour under extreme conditions. All of this said, a good starting dose to consider is:

• Lighter weight athletes: 1–2 capsules/hour
• Medium weight athletes: 2–3 capsules/hour
• Larger athletes: 4–6 capsules/hour

Remember though, these are only suggested starting doses and the amount you need may be different, and may vary from hour to hour.

Recovery Drink

Recoverite

The delicious all–in–one recovery drink with each serving (two scoops) providing 30 grams of complex carbohydrates, 10 grams of whey protein isolate, and three grams of glutamine. While the standard 4:1 carbohydrate to protein ratio is certainly acceptable for recovery, a 3:1 ratio may be even more beneficial for hard training athletes.

Special features of Recoverite

• Recoverite contains whey protein isolate, which is 97–98+% protein, whereas whey protein concentrate (which is what many companies use) is only 70–85% protein (and oftentimes less). Whey protein isolate is a purer protein, and the best protein that 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 about what kind of carbs you consume is right after a workout; it’s so starving for replenishment that it’ll take pretty much anything. That being said, complex carbohydrates are still preferable to simple sugars for two primary reasons:

1. While some companies may use monosaccharides and disaccharides (simple sugars) such as glucose or dextrose in their recovery drinks, due to their high glycemic index (GI) (and thus fast elevation of blood sugar), the maltodextrin used in Recoverite has a GI that’s even higher than these simple sugars, so it also elevates blood sugar levels rapidly.

2. Complex carbohydrate maltodextrins allow for a greater volume of calories to be absorbed compared to simple sugars. This is vital for preventing stomach distress and also ensuring that your body quickly and efficiently obtains the full amount of calories it needs.

* Recoverite contains high amounts 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 that you want after a long workout is a syrupy textured, coat–your–mouth–with–sweetness drink. Recoverite—available in three delicious flavors: subtle citrus, strawberry, and chocolate—provides the nutrition that your body craves, with the additional benefit of a substantially milder taste.