Great video filmed a couple of years ago containing a wealth of valuable information regarding effective fueling for training and competition. Steve Born, Technical Advisor for Hammer Nutrition, is the speaker, and although many Hammer products are featured in the presentation, the techniques and methodology can be applied to other products and brands.
The video lasts for almost 2 hours, but is well worth watching and provides a great insight into several of the Hammer Nutrition products that I currently use.
Recorded live on August 11, 2011 at Pilgrim’s Market in Coeur D’Alene.
The 15 topics Steve covers are as follows:
- Keep fluid intake during exercise between 16-28 ounces per hour.
- Restrict calorie intake to 280 calories/hour or less during exercise.
- Avoid simple sugars in your fuels. Use complex carbohydrates only.
- Exercise in the longer than 2-3 hour range requires protein too.
- Soy or Whey protein? Which one to take, and when.
- Use liquid fuels as your main energy source, even during prolonged training and races.
- Electrolyte replenishment is just as important as calories and fluids.
- Don’t rely on salt tablets to fulfill electrolyte requirements.
- Don’t use any new supplement or fueling protocol on race day.
- The importance of proper recovery.
- Don’t over consume food the night before a race (aka carb-loading).
- For races and workouts over 60 minutes in length, finish any pre-race meal 3 hours prior to the start.
- Don’t sacrifice sleep to eat a pre-exercise meal.
- If you are going to eat a pre-exercise meal, you don’t need to consume a 1,000 calorie mega meal.
There’s also a short question and answer session at the end of the video that covers a few other topics.
All of the products featured in the video are available on the Hammer Nutrition web site. If you’re interested in trying one or more of the products, feel free to use my affiliate ID [29178] to receive 15% off your first order.
To receive your discount, simply browse the Hammer Nutrition website and select the product(s) which best meet your needs.
Your 15% discount will not be shown on your shopping cart total, but WILL be applied after your order has been processed. You will see the correct total in the order confirmation email that gets sent after one business day from the time your order was placed.
Referral Number: 29178
[Please Note: Referral credit does not apply to Compex units.]
This is great! Thanks for sharing. I’ve tried perpetuem and sustained energy in more recent long runs and definitely liked the results!