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| Susanne (left) finishing a half marathon and not bonking! |
One of the most challenging aspects of training for any long distance event is finding a balance of maintaining proper hydration and nutrition. Nobody likes to bonk, and once it happens, it makes the run extremely unpleasant to say the least, and it takes a much longer time to recover...
We learned a lot last summer about hydration and nutrition while training for our first 50K trail race . After several not-so-fun long runs between the two of us, we began to pay very close attention to and closely follow Hammer Nutrition product guidelines which turned out to be very successful for us. We would like to share with you the products we use and hope they also help you with your training needs.
Hammer Gel: rapid energy fuel that helps prevent muscle tissue breakdown and promote carbohydrate metabolism. Use Hammer Gel as a primary source of calories for exercise/competition lasting up to two hours.
Suggested usage: consume 1-2 servings per hour with 16-28 oz of plain water
Perpetuem: endurance fuel that delivers stable, long term energy for exercise/competition lasting more than 2 hours.
Suggested usage is based on body weight and number of hours training/racing.
Endurolytes: electrolyte replenishment for use prior to, during, and after workouts.
Suggested usage: 1-3 caplets every hour and when
1. Exercise lasting for more than two hours, regardless of temperature of humidity
2. Exercise lasting less than two hours and:
a. Temperature is above 80 degrees and/or 70% humidity
b. Temperature and humidity is ten degrees or more above what your are accustomed to
Recoverite: Glutamine fortified recovery drink helps promote muscle tissue rebuilding, maintain a strong immune system, and replenish depleted minerals
Suggested usage: 2 level scoops of recoverite in 4-8 oz of water and consume immediately after workouts and races. Consume another serving 60 minutes later if a solid food meal is not planned.
Hammer Nutrition urges you to keep in mind that even though these are their recommendations, you need to determine what works best for your system and the particular logistics of the race or training session ahead. They do not offer any one size fits all remedies. Hammer Nutrition gives guidelines to start your assessment and calculation of your personal hydration needs. You must find out in practice, before competition, what works for you. Hammer Nutrition states that most will find that your final figures will come very close to their suggested starting points. For others, you might find that in certain instances your needs for a particular event will require substantial modification.
These Hammer products have worked for us within their usage guidelines and can also be purchased through amazon.com.
Happy Hydrating!
Eve & Bart
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