How to fuel guides
How to fuel guides
Fueling for Success with Hammer Nutrition
Showing 1 to 24 of 33 articles
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How to Fuel Guide: Fencing
Short, explosive bouts and long waits between them, in full gear. What to eat before check-in, what to take between pool bouts, and how to stay sharp through the direct...
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How to Fuel Guide: Gym & Home Workouts
Weights, treadmill, bike, circuits, classes and home workouts. Why a normal session rarely needs race fuel, what to eat before and after, when electrolytes or HEED actually help, and daily...
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How to Fuel Guide: HYROX
A high intensity race where fatigue builds station by station. What to eat 3 hours before, what to take in the last 30 minutes, where fatigue shows on course, and...
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How to Fuel Guide: Windsurfing and Kitesurfing
Hours on the water in sun, wind and salt, with nowhere to stop and eat. How to fuel a quick session, a long day on the water and a race...
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How to Fuel Guide: Dragon Boat
Short, all-out races with long waits in the sun between heats. How to fuel before the first race, between heats, during long training sessions and after the last race of...
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How to Fuel Guide: Basketball
Four quarters of sprints, jumps and quick changes of direction, often on a hot covered court. What to eat before tip-off, what to take at the breaks, and how to...
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How to Fuel Guide: Obstacle Course Racing (OCR) and Spartan
For OCR and Spartan races, from short sprint courses to 24-hour endurance laps. What to take in the days before, in the last 30 minutes before the start, out on...
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How to Fuel Guide: Football
Ninety minutes of stop-start running, often in the heat. Pre-match meal timing, what to drink at half time, and how to recover between fixtures in a short tournament.
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How To Fuel Guide: 3-6-8+ HOURS PROTOCOL FOR ALL TYPES OF SPORTS AND ACTIVITIES
The general protocol for any long effort, whatever your sport. Pick your duration and follow the plan. Start here if your sport does not have a guide of its own.
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How To Fuel Guide: 24 Hour Mountain Bike
A full day and night on the bike, solo or in a team. Fuelling lap by lap, what changes after dark, and how to keep eating when you have stopped...
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How to Fuel Guide: Hard Enduro
Hours of physical riding in the heat, often a long way from support. How to carry fluid and calories on the bike and on yourself, and what to take once...
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Fueling For Moto Trials
Short, intense sections with long waits between them. Fuelling for a discipline that asks more of your concentration and control than your endurance.
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How to Fuel Guide: Multi-Day Cycling Stage Races
Back-to-back days on the bike. Fuelling the stage is only half of it. This covers the evening and the following morning, which is where stage races are really won.
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How to Fuel Guide: Cycling Time Trial Races
Alone against the clock. Short, hard, and mostly decided by what you did in the two hours before the start ramp rather than anything you take during.
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How to Fuel Guide: Single-Day Road Cycling Races
Road racing fuelling, from the neutral roll-out to the sprint. What goes in the pockets, what goes in the bottles, and when to take it.
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How to Fuel Guide: Gravel Grinders
Long, rough and often self-supported. Fuelling for days where the next resupply might be 60 km away, and how to carry enough without weighing yourself down.
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How to Fuel Guide: Cycling Criteriums (Crits)
Sixty minutes flat out with corners. Almost entirely a pre-race and recovery question, because there is no chance to eat once the whistle goes.
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How to Fuel Guide: 50k Trail Run
Ultra distance on the trails. Fuelling across changing terrain and pace, what to carry between aid stations, and how to use those stations without upsetting your stomach.
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How to Fuel Guide: Century (100-Mile) Cycling Events
160 km on the bike. Hourly calories and fluid, what to carry against what to pick up at the stop, and how to arrive at the last 30 km still...
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How To Fuel Guide: Outdoor Winter Sports and Activities
Fuelling in the cold, where thirst drops away but your body still needs fluid. Written for snow sports and long days out in low temperatures.
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How to Fuel Guide: Hockey
Shift-based fuelling for a fast, intermittent sport. What to take before the game, what to sip on the bench, and how to recover between games in a tournament.
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How to Fuel Guide: Pool Swimming Competitions
Meet day fuelling. Heats, long breaks and finals, and how to eat and drink across a full session without feeling heavy on the blocks.
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How to Fuel Guide: Open Water Swimming
Fuelling when you cannot easily drink. How to load before you get in, what to take at feed stops, and how to plan a long swim in warm water.
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How To Fuel Guide: Tennis & Pickleball
Stop-start, high intensity, usually in the heat. What to sip between games, what to eat between matches, and how to get through a full tournament day still moving well.
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