Clearing up the Confusion
BY BRIAN FRANK
The variety of fuels that Hammer offers and how we explain their best use has inadvertently caused much confusion. Hopefully, this article and accompanying video will clarify this for you and everyone else.
Back in 1992, when I introduced Sustained Energy, it was intended for our Clients engaging in long-distance, mega-endurance efforts. In the late 80s and early 90s, ultra, distance events were increasing, and there were no products designed or intended for long periods. The only available fuels were the usual sugar, citric acid, and salt combo, and they did not work for ultra distances.
However, shortly after introducing Sustained Energy, giving athletes a real ultra fuel, I realized there was a lack of carb fuels for higher intensity, shorter duration exercise. It turns out the products of the day were not working for many athletes even in these shorter durations. This led me to develop Hammer Gel and then HEED.
The introduction of Hammer Gel in 1995 and HEED in 2004 created the need to differentiate the products and their best uses. To help facilitate this, we started talking about exercise periods lasting less than or more than three hours so you would know which fuel is best based on the duration of your exercise. The introduction of Perpetuem in 2002 increased this need.
Since then, we've been suggesting that athletes think about fueling for their exercise bouts with a hard dividing line of under three hours or over three hours. If you exercise for 1-3 hours, use Hammer Gel if you are a water drinker, and HEED if you are a drink drinker (see my other article/video on this subject): Both are complex carb-only fuels that provide a quick boost for these durations.
However, if you plan to exercise for longer than 3 hours, Perpetuem or possibly Sustained Energy should be your primary source of calories. They contain protein, and Perpetuem even has some fat in it.
The above instructions confused many clients and even some of our staff. No one is confused about exercise lasting less than 3 hours – use Hammer Gel or HEED, and you'll be golden. It's the 3 + hours fueling where things get confusing. Even today, I regularly hear clients asking:
“Does that mean for my long events, I start with HEED or Gel for the first three hours, THEN switch to Perpetuem or Sustained Energy?”
NOPE. This is absolutely not what I am trying to convey.
The big idea here is that when you exercise for 3 + hours, you forego the Gel/Heed and start immediately with your protein-fortified fuel. This is super key and the big takeaway here.
After many hours, to avoid flavor fatigue, to change things up, or for more energy towards the end.
Sustained Energy and Perpetuem
Either or both, this magical combo is for the long days.
We’re talking about 3, 6, 12, 24, 36 hours, and beyond.
The difference is both Sustained Energy and Perpetuem contain protein. Heed and Gel do not.
This is especially important because, after about 1.5 hours, your body will begin burning some protein in the gluconeogenesis process.
In fact, roughly 10% of calories converted to glycogen will come from protein.
That said, if you're not consuming a steady protein source during these long activities, it has to come from somewhere.
By using a carb-only fuel source, after a while, your body will have to start robbing protein from… you guessed it - your hard-earned muscle mass.
This will cannibalize your precious muscle and accelerate fatigue – both of which we want to avoid.
Sustained Energy and Perpetuem are here to fill the void and help offset what you are burning.
Furthermore, Perpetuem has the Bonus advantage of having some fat to help with fat metabolism. (Read more here on ENW, all about the many benefits of some Good Fat!)
Cheat Sheet
Jot this down…
Under 3 hours: HEED and/or Hammer Gel alone is fine.
3 hours or more: Use Sustained Energy and/or Perpetuem from the start.
Start sipping away 10-15 in and continuously throughout your activity.
After 6-12 hours or more, to break up the flavor fatigue, go ahead and have a little HEED or Gel for a palette perk and to get up that next hill.
28 comments
Hi there. I really appreciate the hammer products, and have just begun using them this summer as i prepare for the Hawaii Ironman. I would like some recommendations on how I could best use the products. I live and train in MIchigan and it’s not nearly the hot temperatures that I’ll experience in Hawaii. I use perpetuem on the bike, and use about 5 scoops per 4 hours. I also use Heed or another electrolyte drink. I weigh 135 lbs and am female. Am I using the right amount of perpetuem or should it be adjusted? What else should I be using- especially for the hot Hawaii temperatures? Any input you have would be appreciated!
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Hammer Nutrition replied:
Hello Renee, Thank you for your comments and questions! I love questions and have decades of experience helping athletes excel in Kona. You are on the right track. I’ve always said – doing the IM distance is one thing, doing it in Kona is something entirely different. First thing to accept is that the weather will dictate your pace and fueling needs. This usually comes down to wind on the bike and heat on the run. Michigan in July is good Kona training weather September, not so much. So, know going in that you won’t be ideally acclimatized, which will necessitate special consideration for electrolytes. It would take 6-8 weeks of training in those temps to achieve a good level of acclimatization. Unless you are able to go over now and train there, accept this fact and address it. Next, avoid the tendency to “load” anything in the 72 hours prior to race start and actually taper – let everyone else go for long rides and runs while you rest with your feet up. Next, it’s critical not to over hydrate on the bike and run. Limit fluids consumed to 20-24 oz/hour. You can pour water over your head, etc. but drinking more than this for long doesn’t help at all. Eventually, I get to fueling – The Perpetuem is giving you about 112 calories per hour and the HEED/other drink (if it’s a sugar/salt/citric acid drink mix, it’s not benign and should be dropped completely) give you another 50-100 calories (not sure about this and would like to know), so you may be in the ballpark for your optimum MCPH (Minimum Calories Per Hour), but not sure. knowing this number is super important and something every athlete should know but doesn’t (I smell another video to support my previous article on the subject.). So, figuring around 150 calories per hour, you could easily get all of this from Perpetuem on the bike (back up flask of Hammer Gel, just in case need a pick me up or change of flavor during later part of the bike), Perpetuem/Hammer Gel and Endurolytes on the run can work quite well. To get more granular and address logistical concerns, I’d need to ask about 12 more questions. Steve or I would be happy to help you create a personalized fueling plan for you for Kona, just give us a call or email. BDF
Thanks for your insight. I’ve been using my camelbak for straight water and my water bottles for my Heed or Heed/Perpetuem mixtures. Works great!
Thanks for these clarifications, Brian. I have been training for a 90 mile kayak race spread over 3 days (25-35 miles and 4 6 hours per day) scheduled for Sept 8. 9. 10. I have been using Perpetuem 2.0 mixed with water in a 3 liter bladder (a few gulps every mile) and also consuming a Gel every hour or so. In my last long training paddles yesterday and the day before, I tried adding in a few Perpetuem Solids, Energy Surge, Race Day Boost, and Anti-Fatigue Caps. I did Ok the first day but bonked at 19 miles on the second day. Am I trying too many things at once? Should I just stick with Perpetuem 2.0 and mix it stronger (currently 4 level scoops per liter – temps upper 60s). I know you guys advocate keeping water and Perpetuem separate but with multiple long portages, no team support, and minimal room in the surfski, I need to keep things as simple as possible.
I bonked on a long training paddle a few weeks ago using just using Perpetuem 2.0 and Gels but the Perpetuem was mixed at 2 level scoops per liter. That is why i went to 4.
All this has me pretty worried. I’d appreciate your input. Unfortunately no more long paddles between now and the race.
Thanks, E. H.
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Hammer Nutrition replied:
Hello E.H., thank you for reaching out to us, I can help, not to worry. Not knowing how much you weigh, I see a lot of calories, so many that bonking doesn’t really make sense. You’ve also go a lot going on with all of the other products. I’m not able to track your total calories per hour from all sources and if you are consuming anywhere near a liter per hour of water, that’s too much, especially in those cool temps. When athletes report “bonking” it’s almost never from insufficient calories consumed, and usually the opposite. If you weigh around 165 (if not, adjust these numbers for your weight), the goal in those temps is about 16 ounces of water(1/2 liter), 150-200 calories and 300-400mg of sodium PER HOUR. RDB is only used for loading 3-4 days before the event, so no worries there. Energy Surge (Pure ATP in a tablet) is great for late in the day pick me up. Anti Fatigue Caps can be taken before and after each leg if you’d rather not take them along the way. Also, recovery after day 1 and 2 is super key. I’d bring a couple of single servings of Whey Pro or Recoverite to have as soon as you finish. The above hopefully provides a bit of clarity, but what would be most helpful is if we could get on a call and go over everything (I ask a lot of questions!) and get your plan all sorted. Let’s talk soon! BDF
Thank for sharing this information. By laying down recipes in terms of activity time really helps to simplify one’s decision making process. Why complicate the matter. Personally by understanding this more clearly now, I will need to add the HEED product to my shelf of Hammer products.
thank-you, Matt
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Hammer Nutrition replied:
Hi Matt, Thank you for your comment. I just want to point out that HEED may be a good idea if 1) you are a drink drinker and 2) your sub 3 hour workouts/events are high intensity. IF on the other hand, you are a water drinker, HEED may not be necessary. Being a water drinker, I prefer Hammer Gel, Endurolyes capsules and water for my sub 3 hour efforts. Likewise, if these efforts are 80% or less, Perpetuem can certainly be used for these efforts as well as the long one. Having multiple options to suit each athlete’s preferences and needs can seem confusing at first, but hopefully leads to individualized plans that suit each athlete best. As opposed to one size fits all products. BDF
Very helpful thanks. I ride from 5 to 7 hours and I use Perpetuem. I dedicate one 16 oz water bottle to Perpetuem. In a 5 or 7 hour ride how many bottles should I be prepared to mix. I usually bring a sandwich with me to eat after 3 hours. Does that change how much Perpetuem I need?
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Hammer Nutrition replied:
Hi Kevin, thank you for the great questions. There are a number of different ways you could do this. Hopefully, you have a 2nd bottle that you can refill along with way. Assuming that, this how I would do it at 165 pounds: Mix a 4 hour bottle with 7 scoops of Perp (630 calories/ 4 hours = 157.5 calories per hour – my MCPH – article and video on that coming!). Be drinking 16-20 ounces per hour of plain water, taking Endurolytes and Anti Fatigue caps along the way. Next, bring a zip loc bag with 4-6 more scoops of Perp to make a second bottle en route. The sandwich is optional and you should just be mindful to make room in your stomach for it by ceasing caloric intake from Perp for 30-45 minutes before you eat the sandwich and waiting another 30-45 minutes after you finish it before you start on the Perp again. BDF