Hammer Spotlight - Hammer Gel

I have used Hammer Nutrition products ever since I got started in endurance racing.  I started using Hammer products for many reasons, including their commitment to helping endurance athletes reach their highest levels of athletic performance and physical health safely, naturally, and legally, by providing them with the highest quality products, most educated staff, and best customer service.  Every one of Hammer's fuels area gluten-free, all natural, and made from the healthiest of ingredients.  Hammer does not believe in using added sugars, preservatives, or artificial colors, flavors, or sweeteners.  If you have never been to Hammer Nutrition's website (www.HammerNutrition.com), I would highly recommend it.  Once there, you can find literally an entire library of articles, not only to learn about endurance fueling, but also general nutrition guidelines, training advice, different uses for their products, and weight management - just click on the "Knowledge" tab on the top of their site.  If you still can not find what you are looking for or have a question you just can not find an answer to, simply give them a call.  Their staff are all highly educated in the field of sports nutrition and training and are extremely willing to help you out.  I could seriously continue writing on all the great things Hammer Nutrition can offer you as a fellow endurance athlete, but I think you get the idea.  Obviously, when I found out that I was selected to an elite group of athletes to represent Hammer Nutrition for 2014, I was extrememly honored and excited.  As part of being a Hammer Athlete this year, I plan on writing at least one article each month spotlighting a Hammer product that I have used.  My goal is to compile a short article highlighting the product's ingredients, uses, and suggested dosing.  For my first Hammer Nutrition Spotlight, I thought it would only be right to highlight one of their staple products, Hammer Gel.

***All of the Hammer Spotlight articles are based off of Hammer Nutrition's nutritional philosophies.  I recommend reading "The Endurance Athlete's Guide to Success," for the science behind Hammer Nutrition's products and philosophies.***

Basics

Hammer Gel has been one of Hammer's most popular products for more than 10 years and for good reason.  Hammer Gel provides a reliable, even energy supply, as opposed to the "flash and crash" you get with many sugar loaded gels.  When you choose Hammer Gel, you can rest assured that you will not be getting any added refined simple sugars, artificial sweeteners, or artificial colors.  You get only what's good for you: complex carbohydrates, natural ingredients, and real fruit.  With Hammer Gel, you get a great tasting concentrated fuel source that goes down and digests easier than any other energy gel.  Hammer Gel comes in two different serving sizes, a single serving pouch and a 26 serving cost effective jug.  The single serving pouch is perfect for trying new flavors, fueling on the go, or when carrying space is limited.  When you purchase the cost effective jug, you are able effectively fuel long distance events with the use of a Hammer flask which is able to hold up to 5 servings.  Hammer Gel comes in 11 different flavors; Apple-Cinnamon, Banana, Chocolate, Espresso (50mg caffeine/serving), Montana Huckleberry, Orange, Raspberry, Tropical (25mg caffeine/serving), Unflavored, Vanilla, and the new Peanut Butter.  Each serving of Hammer Gel contains 80-90 calories.  The ingredients list for Hammer Gel includes (specifically for the Apple-Cinnamon flavor): Maltodextrin, Water, Apple Juice Concentrate, Energy Smart (Grape Juice, Rice Dextrin), Malix Acid, Ground Cinnamon, Vanilla Extract, Potassium Sorbate (as a preservative), Salt, Amino Acids (L-Leucine, L-Alanine, L-Valine, L-Isoleucine), Potassium Chloride.

Hammer Gel contains two sources of carbohydrates. The first one is a specific maltodextrin containing a unique saccharide profile that consists of a high percentage of pentasaccharides, (5-sugar chain complex carbohydrate). This particular pentasaccharide has unique properties that allow for maximal conversion to energy. In addition, this maltodextrin is relatively low on the Dextrose Equivalent (DE) scale, which is beneficial because the lower the DE, the quicker it will exit the GI tract and cross the stomach lining, allowing it to be more readily available for energy production. The maltodextrin used in Hammer Gel has a DE of 18, whereas sucrose (table sugar), a sweetener found in many sports gels and drinks, has a DE of 100. Hammer Gel is highly absorbable, and readily available for the demands of both endurance and strength events.

The other carbohydrate source is the patented natural sweetener Energy Smart a combination of naturally occurring fruit based mono- and disaccharides plus specially developed medium and long chain dextrins
derived from grain. The process of creating Energy Smart maintains the integrity of the fruit, grain dextrin enzymes, and naturally occurring vitamins and minerals.

Uses

Hammer Gel is an extremely versatile fuel.  Not only can it be used during training and races of 2-3 hours in duration, but it can be taken before exercise as a "preemptive strike" if you are choosing to go into a workout or race in a fasted state.  It can also be taken as part of a prerace meal 3 hours before an event.  Although Hammer Gels can be taken for workouts and races lasting longer than 3 hours, after this point you should consider supplementing your fueling with a more complex fuel such as Hammer Perpetuem or Hammer Sustained Energy.  Since Hammer Gel is all natural it can also be blended in with Sustained Energy, HEED, or Perpetuem to create a variety of tasty energy combinations for any length activity - anywhere, anytime.  

Suggested Dosing

Hammer Gel should be your primary source of calories during exercise and competition lasting up to 3 hours and each serving should be consumed with 16-28oz of water per hour.  Hammer recently came out with their new Peanut Butter flavor which has a slightly different nutrient breakdown.  This flavor contains 1g of protein and 2 grams of fat per serving, making this a great fuel for events lasting longer than 3 hours, but I would still recommend supplementing your fueling strategies with a liquid fuel like Perpetuem or Sustained Energy.

Suggested Doses by Body Weight*

WEIGHT	SERVINGS	CALORIES
Up to 90 lbs (Up to 41 kg)	0.5-1 serving/hr	40-45 to 80-90 cal.
90-120 lbs (41-54.5 kg)	0.5-1.5 servings/hr	40-45 to 120-135 cal.
120-155 lbs (54.5-70 kg)	1-2 servings/hr	80-90 to 160-180 cal.
155-190 lbs (70-86 kg)	1.5-2 servings/hr	120-160 to 135-180 cal.
190+ lbs (86+ kg)	1.5-2.5 servings/hr	120-135 to 200-225 cal.
*These are estimated doses. Each athlete should determine in training, under a variety of conditions, their personal optimum.

Below are some creative ways to mix your Hammer Gel for a variety of tastes:
Banana + Chocolate or Espresso = Banana Split
Orange + Vanilla = Orange Creamsicle
Raspberry + Orange + Banana = Fruit Punch
Raspberry + Espresso = Raspberry Mocha
Any Flavor + Vanilla =  A more mild flavor for long term use

Resources

1. Hammer Nutrition Catalog
2. www.HammerNutrition.com
3. Hammer Nutrition Product Usage Manual
4. The Hammer Nutrition Fuels & Supplements Guide
5. The Endurance Athlete's Guide to Success