Getting your nutrition correct for an Endurance Event
is just as important as any other part of your training.
You train too hard, invest a lot of time and money, so let’s not waste it all.
We have broken it down into 5 categories to make it as simple as possible and less daunting.
Think 5 Things
1. Nutrition Choices
- Keep nutrition as clean as possible: avoid simple sugars (ingredients name ending in -ose, such as fructose or dextrose), preservatives, and colourings.
- Liquids over solids:
- Easier and quicker to digest
- Solids take longer and may remain partially digested
- Liquids usually contain fewer unnecessary ingredients
- Choose a base fuel to use 50–70% of the time.
- Add small snacks around your base fuel to avoid flavour fatigue.
- Caffeine use:
- Keep intake low (25–50 mg max per hour)
- Best reserved for the later stages of the race
- Remember, caffeine is a stimulant and has downsides
2. Calories /kj
- Recommended intake: 120–180 calories per hour (502–753 kJ)
- Consuming more can impair digestion and performance.
- Learn why less is more by testing in training.
3. Electrolytes
Electrolytes are like oil in a car: they don’t power the engine, but without them, nothing runs smoothly.
- Vital for proper function of digestive, nervous, cardiac, and muscular systems.
- Must be consumed consistently, every hour.
- Hammer provides electrolytes via:
- Endurolytes (capsules)
- Endurolytes Fizz (dissolvable tablets)
- These products contain a full spectrum: Vitamin B6, Calcium, Magnesium, Manganese, Chloride, Sodium, Potassium, Tyrosine.
- Salt tablets alone are inadequate (only sodium & potassium).
- Dosage varies depending on body weight, fitness, weather, and acclimatization — experiment in training.
- Learn More on electrolyte replenishment done right
4. Hydration
- Consume 590–750 ml of water per hour.
- Adjust slightly for body weight and conditions.
- Keep hydration and calories separate.
- Combining the two often leads to calorie overload.
5. Practice
Create your nutrition plan and practice it over 2–3 months.
Consistency is key: aim for hourly intake.
Biggest mistake: skipping nutrition for 2–3 hours, then overeating in one go.
Solution: Practice, practice, practice.
HAMMER ULTRA NUTRITION PLAN
Base fuel Perpetuem – Mix into multi-hour bottles (2-4 hours)
Other products to use: Hammer Gels, Hammer Bars and Solids
Use other similar snacks around these, your choice.
Example plan
- Always consume 590-800 ml of water per hour.
- Always consume 1-3 Endurolytes per hour.
- 1 x 3-hour bottle Perpetuem (4-6 scoops) 3 Hours
- Small snack – below 180 calories 1 hour
- 1x 2-hour Bottle Perpetuem – 2 hours
- Hammer Bar – 1 hour
- 1x 2-hour bottle Perpetuem -2 hours
- 2 Hammer gels – 1 hour
- Small snack choice – 1 hour
