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BY HAMMER NUTRITION #121 August/September/October 2020 $4.99 US / $5.99 CAN IN THIS ISSUE... New Products and Flavors! New HEED®, Recoverite®, and CBD Pit Stop Fueling Nutrition in 30 seconds Demystifying Keto Examining the Latest Trend PLUS... ¡ How to Fuel for Team Sports ¡ New Informed Choice Certifications
BIKING TO THE SUN The historic Going-to-the-Sun Road c r i s s c ro s s e s i t s w a y a c ro s s t h e Continental Divide just 45 miles from Hammer Nutrition headquarters. Every year, it takes plow crews weeks to clear the winter snowpack. As they work, the road opens for a few precious days to cyclists, but not to vehicles. It’s a dream ascent through the towering peaks of Glacier National Park. Pictured here, two cyclists ride in front of Haystack Creek. Photo: Josh Osborne
EN PUBLISHER’S NOTE ENDURANCE NEWS Welcome to the 121 issue of Endurance News! st The informed athlete’s advantage since 1993 T his issue is similar to the previous 120 issues in the sense that we’ve updated just about every- thing in the magazine and will continue to do so with AN EXCLUSIVE PUBLICATION OF: each subsequent edition you receive. I hope you notice fewer typos and grammos due to the added assistance of long-time sponsored athlete Carol Newman Cronin. So, whether this is the first issue or the 121st you’re reading, I hope you enjoy it and share your feedback with us (positive or otherwise). As usual, we stuffed this issue full of content that I believe will be of inter- est and benefit to you. STAFF Racing coverage is a bit slim for this time of year, but we’ve found a few Publisher and Editor-in-Chief races to share with you. Speaking of updating, refining, and changing, you’ll Brian Frank find a lot of that in this issue as well—new flavors of HEED® and Recoverite®, Assistant Editor new CBD Softgel Sample Packs, and so much more. Of course, no installment Steve Born of Endurance News would be complete without at least one or two hard- Contributors hitting articles on the evils of sugar and artificial sweeteners. So, those are Joseph Perry, Miles Frank, Dr. Bayne French MD DC in here, too. Laura Labelle, Dr. Kirstin Lauritzen DC MS CHANGE Designers Adrian Villanueva, Madison Apple It’s a subject that I ponder often. People like innovation and new things, but they tend to be resistant to change. That presents real challenges for me as an innovator leading a pioneering company that is constantly changing. It brings to mind the old saying about not being able to please all the people MISSION all the time. Even my staff gets tired of the pace of change around here. In Endurance News provides informative and inspirational fact, I am prone to saying, “The only constant at Hammer is change.” And content to help endurance athletes like you achieve peak I mean it. It’s how I am wired; I simply cannot leave a product, system, or performance and health. The views expressed favor a healthy procedure alone if I know I can improve it. I’ve been labeled a perfectionist diet, hard training that emphasizes quality over quantity, and more than once, and I’m fine with that. prudent supplementation to improve health and performance. Back issues are available at hammernutrition.com. My point is that when I develop a brand-new product and introduce it to you, it’s simple—you try it and you either like it or you don’t. However, things get tricky when I revise/update/improve an existing product. Some OUR GUIDING PRINCIPLES people like the new version and some don’t. The re-formulation of all flavors Service: From day one, we’ve strived to treat each client of HEED, Recoverite, and Hammer Whey Protein are prime examples. Many of you fairly, honestly, and individually. Your trust is our top priority. have reported how much the taste, scent, and color of the products have Education: We educate and empower athletes with free, easily improved. Of course, we’ve also heard from a few of you that you hate the accessed information on health and performance. new flavors. Just know that I lead taste testing and give final sign-off. So, if you don’t like the new versions, blame me—I apologize. Principles Before Profits: Profits never take priority over our values. If it says “Hammer Nutrition,” it’s good for you. Regular readers will have noticed that Dr. Bayne French has begun writing for Endurance News and has joined Hammer as our Chief Medical OUR CORE VALUES Advisor. He’s not your typical MD and has some very distinct ideas on Innovation: Our development of new, cutting-edge products dietary habits that produce optimal health and athletic performance. Based and categories has led the field since 1987. on his education, credentials, athletic resume, and ultra-lean, muscular Product Integrity: Our consumables are researched, tested, physique, I think he’s worth a listen. and USA-made to the strictest standards. While Dr. French and I do not agree on all things diet, we do agree 100% Read our complete mission statement online at that reducing/eliminating sugar and most grains from your diet is your best hammernutrition.com/company/mission-statement option for health and vitality. Heck, I have been preaching this for over three decades. So, no matter the name of the diet, IF it causes you to abstain from BAD CARBS and seek healthy whole fats, proteins, and vegetables as the bulk of your calories consumed, I like it! Enjoy the read, and then pass this along to a friend or two. Legal Disclaimer: The contents of Endurance News are not intended to provide medical advice to individuals. For medical advice, please consult a licensed health care specialist. Brian ©2020 Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as the copyright notice, phone number, and/or URL are included. Content must remain unchanged and original authorship acknowledged. ON THE COVER: Nick DiNapoli pushed past a few riders on the last lap to place 3rd OA Pro/Expert at XC Sufferfest in Monterey, CA on February 23rd, 2020. Nick fueled his podium win with Mango HEED®, Hammer Gel®, and Recoverite®. 4952 Whitefish Stage Road Photo: Dustin Vaughn-Luma Whitefish, MT 59937 4 Endurance News 121 hammernutrition.com 800.336.1977 • hammernutrition.com
EN CONTENTS EN REGULARS In this issue, find out how 4 6 Publisher’s Note Starting Lines fueling can make you feel great. 8 #howihammer Read more on pages 12, 14, 18, 32, and 46 16 Ask Hammer 18 Product Spotlight: Hammer Gel® 24 Product Spotlight: Whey Protein 32 SOS: Electrolyte Replenishment 34 Laura’s Kitchen: Poached & Easy 40 Aid Station 42 Coffee Helps Digestion 50 33 Years of Memories 56 From Our Athletes 58 Finish Chute 18 Complex carbs, all- Erik Armes snags a cup on his way to natural ingredients, winning the Clermont Draft Legal U25 Elite and a pH-balancing Development Race in 2019. The entire formula make Hammer Armes family has fueled with Hammer Gel the best source for for over 15 years. Erik continues to fuel long-lasting energy with Hammer and is currently training in a convenient, tasty, to make the US Olympic team. concentrated form. Photo: Tony Smoragiewicz EN FEATURES Endurance News: Issue 121 August/September/October 2020 50 10 The Atypical Athlete: 38 5 Signals Your Body Sevve Stember Needs Rest BY DR. KIRSTIN LAURITZEN DC MS 12 The Perils of Loading BY BRIAN FRANK 44 6 Questions with 14 Moto Sports Fueling Hammer Athletes BY BRIAN FRANK 46 How to Fuel 20 Demystifying Keto for Team Sports BY DR. BAYNE FRENCH MD DC 26 New Recoverite® 48 Stay Away from Sucralose 28 New CBD Samplers 52 Recover with CBD 33 YEARS OF HAMMER NUTRITION MEMORIES by STEVE BORN Matthew Seymour competes in the 2009 Escape 30 New Cherry Bomb HEED® 54 Hammer International from Alcatraz Triathlon. Look back at decades of memories from E-Caps and Hammer on page 50. hammernutrition.com August/September/October 2020
EN STARTING LINES A LETTER FROM “So stoked to have discovered your company and excited to use your products CALEB PITTMAN for years to come!” Hi Brian! Quick note: Never in my life have I been forced to send the owner of a company a feedback message. I recently received my first order from Hammer Nutrition and can say, without having tried a single product yet, that I will be a Hammer Nutrition customer FOREVER. I’m training for my first trail 50K out in West Texas. The training is going great, but the how-to-fuel part is pretty overwhelming. A few folks here in Austin pointed me toward your company so I figured I’d fire off an initial order of a variety pack of the gels. I was literally almost moved to tears when I received this package (on my birthday no less) packed TO THE GILLS with not only additional products but also supplemental (no pun intended) info on how to use them and how to fuel for endurance sports in general. I’m already excited to go after more races using y’all’s products. Whoever runs your customer loyalty/service/ fulfillment/marketing—basically whoever is responsible for this—I give them 1000 thanks. So stoked to have discovered your company and excited to use your products for years to come! Cheers, Caleb Pittman on a training run through wild flower fields in Austin, TX. Caleb can rely on all of his new Caleb Pittman Hammer products to keep his cool in the infamous West Texas heat. Photo: Megan Willin SEND US YOUR LETTERS! Drop us a line, share a tip, or tell us about your latest adventure. We Love letters@hammernutrition.com Hearing from You! SHARE YOUR REVIEWS ON FACEBOOK! We welcome your reviews our Facebook page and write a review! We check our page daily and enjoy hearing how Hammer Nutrition has helped you. KEEP HAMMERING! facebook.com/hammernutrition 6 Endurance News 121 hammernutrition.com
ESSENTIAL KNOWLEDGE GET YOUR FREE COPY TODAY! 800.336.1977 • hammernutrition.com HOW TEOR INFORMATION The HOW TO HAMMER Product HAMM Usage Manual supplies all the vital information you need to uct Manual use Hammer Nutrition products lements Prod els and Supp Endurance Fu SUPPLEMENT for maximum benefit. This is the final word on usage, with both the advanced details and S specific applications you need to Hammer to the next level. INFORMATION HEED® HEED continue d... The real sport Tips and Conside s drink rations: • For many athlete INFORMATION normal conditi s, under • In all inst nSustaines ene of HEED will ons, 1-2 scoops ances, up Endurolyte carrying back- rgy, completely Reduces cramp no sugar crash electrolyte req fulfill s Capsules n uirements. recommend is ed. s FUELS • In hotter • When exe n Buffers climates, or rcise lasts long lactic acid longer activiti during es, consume than 2-3 hou er n Sup Endurolyte rs, Perpetuem ports dental hea s or Enduro Sustained Ene or lth Extreme in addition to lytes preferable opti rgy may be a t, Feel Great! ® HEED. on. Fuel Righ SUPPLEMENTS FUELS since 1987! Guaranteed The “one bot tle solution” Gel and wa for athletes ter. HEED who prefer profile and contains a full a drin -spectrum elec k over SUPPLEMENTS key auxiliary fueling needs nutrients. It trolyte for short wor may be used system for lon kouts or as to meet all g duration act part of a compre ivities. hensive How to Use Mix 0.5-2 scoo Serving Size ps (see chart above) of HE One scoop con ED in 16-28 tains 100 calo ounces (app Individual dos ries. rox age needs of water. Sip 475-828 ml) will vary. See con Sec during exercis tinuously at hammernut rets of Success e. for more info rition.com rmation. Ready-to-use single serving packets are for use on the go. Steven Terry, celeb rating his first place age group win at the Icem Cometh in Kalas an 16 Call for expe Photo ka, Michigan. rt advice from friendly peop : Rob Meenderin g le 1.800.336.19 77 hammernutr ition.com
EN SOCIAL MEDIA pedals_packs_and_pinots • Follow jasonmpoole • Follow Bergen Peak, Evergreen, CO Ben Handrich Couldn’t have spent a three-day week- end with better company than @theadroitman and Jason Poole Choosing the least-obvious route to @sethcjd. 2 days. 200 miles. Rough dirt and gravel Bergen Peak...to avoid all the people! Loving the roads in a part of Washington you’ve never been to. caffeine of the Espresso Gel. the_happy_mama_project • Follow cynthia_runsalot • Follow Cynthia Salazar Fueled with HEED and a Gel, but tasted Karin Reemts Even bigger pile o’visors more like mango hot tea about halfway in - still yummy! 8 Endurance News 121 hammernutrition.com
RACE RECIPE HAMMER HAPPENINGS ON FACEBOOK, INSTAGRAM, & TWITTER. USE THE HASHTAG JOSHUA #HOWIHAMMER TO SHARE YOUR PHOTOS! HERNANDEZ Big Side of Texas Round 2 WTMX kaihao123 • Follow Kuala Lumpur, Malaysia Josh Hernandez took to the track in blistering 105°F heat for his first race in months. The day started slowly as Kai Hao Chen Thanks @hammernutritionmy for deep, sloppy conditions compounded on Josh’s fatigue supporting our training group - visit them to get your from a heavy week of training. He relied heavily on HEED best nutrition. to push through and find the energy to pull off the win in all four of his races. Photo: Bekah Hernandez michaeld42.195 • Follow Blue Mountains (New South Wales) FUELING RECIPE PRE-RACE Espresso Hammer Gel® DURING HEED® Endurance BCAA+ Cola Endurolytes® Fizz RECOVERY Vegan Recoverite® RESULTS Michael Daly A nice run out to Fortress Rock, the Big Side of Texas Round 2 WTMX Blue Mountains of New South Wales, for some more stunning views. 1st Place Overall 250 Pro 1st Place Overall 450 Pro
EN INSPIRATION ATHLETE FEATURE THE ATYPICAL ATHLETE “The high peaks are coming into season, and I’ve certainly had a lot of time on my hands to set some goals that challenge me.” - Sevve Stember N estled in the Front Range of Colorado are many trailheads, wildlife preserves, state parks, and national parks that provide an ample playground for mountain athlete Sevve Stember. Sevve has approached his plans this year fluidly, setting goals but responding to inspiration and the subtleties of where his psyche is. During the tough times we all faced in March and April, he stayed happy and sane by building his base fitness with trail running, scrambling in the Flatirons just west of Boulder, and working on his garden. In May, with Colorado opening up, he could pursue further endeavors in sport climbing, a form of climb- ing that involves clipping into fixed hardware that was placed in the rock by a first ascent party. Additional- ly, he has been working on the mental training side of things, using Eldorado Canyon to gain trust and confi- dence in his ability to place his own gear—and even fall- ing on it when necessary. This has been an invaluable opportunity for improvement, which he will be able to take into the high alpine setting later this season. Sevve nearing the crux pitch of Solid Gold at his home crag, Clear Creek The early summer goal is to conquer “The Barb” Canyon. With hundreds of routes on hand, Sevve is never bored. in Spearhead, a section of Rocky Mountain National Park known as Glacier Gorge. Of the mapped routes in Sevve says Perpetuem® solves the biggest fueling issue. RMNP, “The Barb” is on the harder end of the spectrum, “When I’m climbing all day, I need to keep calories rated 5.10, and it’s usually the first to be available coming in without eating too many sugary products or early in the season, as it dries in the alpine sun. This having to stop and dig something out of my pack. It’s sheer face of granite offers northwest facing ledges nice to drink something that’s both calorie-dense and with nothing but snow fields below. Once the technical not too sweet.” climbing is done, there is still a loose rock scramble to He also brings along a Katadyn BeFree water the true summit of Spearhead. filtration system, which helps shave pounds of water In addition, if all goes according to plan, Sevve and his off of pack weight and quickly filters out bacteria as well climbing partner, Matt Sahli, will attempt a route both as sediment from any freshwater source. have been eyeing for years on Hallet Peak. Rated 5.11c, “It’s a really exciting time of year,” Sevve said. “The it will test the team’s route-finding abilities, mental and high peaks are coming into season, and I’ve certainly physical strengths, and communication. The training had a lot of time on my hands to set some goals that in the Front Range will certainly help them prepare for challenge me. It’s been super joyful to reconnect with this next objective. the sport I’ve loved and been inspired by for over 16 For their particular combination of trail running, years. Not only that, but I’m at a point in my moun- scrambling, and speed climbing, Sevve and Matt are tain career that allows me to start actualizing climbing always looking to shave weight from their packs and routes and ridgeline scrambles that I’ve only dreamed time from their ascents. On the days leading up to a big about because I am applying years of learning experi- climb, Sevve takes Hammer CBD Tincture before bed to help ences. I feel fortunate to have access to our public lands, get optimal rest ahead of what is sometimes a 10-12+ where I can move my body in a way that feels like my hour day in the mountains. form of art.” 10 Endurance News 121 hammernutrition.com
HAMMER GEL ® “I LOVE HAMMER GEL!” “I use Hammer Gel both before and during training and races; it tastes great and gives me the energy I need.” - Online Reviewer Purchase a 26-Serving Jug and get a FREE HAMMER FLASK SMOOTH, SUSTAINED ENERGY No sugar crash, and deliciously convenient Hammer-Sponsored Athlete Sevve Stember cross-trains with a trail run in Arvada, Colorado. Whether he’s 26 Serving Jugs $19.95 ea mountain climbing or running, Sevve always relies on Hammer to get him Single-serving packets $1.40 ea through. Photo: courtesy Sevve Stember Get a FREE 13 Tablet Tube of FIZZ with any order Limit one per customer. While supplies last hammernutrition.com Use Promo Code EN121CF Expires 10.31.20 800.336.1977
EN KNOWLEDGE EXPERT ADVICE The Perils of Loading by BRIAN FRANK Y ou have almost certainly heard experts and veteran athletes say you should “race like you train” As you know if you have read our literature, hourly intakes of 120- 180 calories, 20-25 ounces of fluids, WHEN YOU HAVE A BIG and “never try something new on and 400-600 mg of salt (sodium race day,” right? Evidently, most chloride)—as part of a full-spectrum EVENT, COMPETITION, athletes don’t think this applies to the days leading up to the event too. electrolyte replenishment product— are more reasonable and effective OR ADVENTURE, DO NOT I constantly see athletes massively upper limits. We’ve been advocating ATTEMPT TO: changing their calorie, fluid, and this for three decades, and these sodium intake just before a big endurance event, competitive or numbers are now more or less the accepted wisdom of the crowd. · Load Carbohydrates not. These practices contradict the old adages and human Unfortunately, the myths regarding · Load Water “loading” in the days leading up to a physiology! The simple truth is that main- big, hot event are still surprisingly per- · Load Sodium vasive. So, let me dispel this one more taining constant calorie, fluid, and sodium intake while simultaneously reducing expenditures in the taper time and help you avoid making these mistakes. IT DOESN’T WORK phase leading up to your event al- lows you to “load” all of these things as much as possible. X CALORIES Hopefully, you have read our fu- We typically eat too much already. Increasing calorie intake during days of eling booklet, The 5 Secrets to Suc- lower physical activity before an event only makes more work, fills your stom- cess, and incorporated those prac- ach and intestines, and likely leads to increased fat storage. tices immediately prior, during, and after your training and racing rou- tine. But what do you do in the X FLUID/WATER 72 hours prior to race morning? We are not camels and cannot store water. Suddenly increasing daily intake by Keep reading for the answers. more than 10% will overly dilute the electrolytes in your blood, which increases In the old days, athletes were the potential for serious issues associated with hyponatremia. Additionally, erroneously told that consuming all that unnecessary water will excessively fill your bladder, causing you to copious amounts of calories, fluid, prematurely lose electrolytes courtesy of frequent elimination. and sodium during endurance events would allow them to achieve optimum performance. 400-600 X SALT/SODIUM calories, 40-60 ounces of fluids, and Again, we typically consume too much. Increasing it even more will not improve 1-3 grams of sodium per hour were heat tolerance. In fact, it puts the body into survival mode where it seeks to recommended in the ’80s. Whenever jettison the excess to avoid toxicity. Whatever your normal daily sodium intake exercise or competition went beyond in the weeks prior to an event, keep it the same all the way up to race start. three hours, stomach and GI Then, from the start of the event, consume reasonable amounts throughout. problems were almost universal. Today it’s rare to find anyone still advocating these crazy numbers, at THE IDEA OF “LOADING” ANYTHING IN THE DAYS least in this country. Europe and Asia are another story. PRIOR TO A BIG EVENT IS NOT ONLY OUTDATED BUT COMPLETELY COUNTERPRODUCTIVE. DON’T DO IT! 12 Endurance News 121 hammernutrition.com
FULLY CHARGED What About LIQUID ENDURANCE? Pre-Exercise Ignitor “GO LONGER, GO STRONGER!” “Fully Charged has become a game changer for me on big training days and races. It keeps my legs moving without fatigue.” - Online Reviewer • Increases energy • Promotes mental acuity YES! • Improves power output When it comes to fluids, drinking excess amounts only increases the risk of overly diluting blood levels of sodium and other electrolytic minerals. That said, there is a way to maximize cellular fluid storage, and that’s via the glycerol component in Liquid Endurance. Glycerol is a naturally produced metabolite of fatty- acid oxidation, and it absorbs rapidly when taken with water or HEED®, increasing the water content in blood, cells, and extracellular spaces. All three of these compartments contribute to sweat volume, resulting in a 6 Singles $8.95 significant increase in cooling 24 Singles $34.95 30 Servings $34.95 efficiency during prolonged exercise. Barbora Kršmaru, a member of the Hammer OCR Team in the Czech Republic, maintains a steady The key to maximizing—not stride with Fully Charged during Gladiator Race Lanškroun. Photo: Miroslav Kubena over-supplying, but naturally maximizing—how much fluid the cells can hold is to use a specific amount of Liquid Limit one per Endurance in a specific amount customer. While of water (ranging from 16-28 supplies last ounces) for a three-day period Expires 10.31.20 prior to a hot-weather workout Get a FREE 13 Tablet Tube or event. Follow product dosage of FIZZ with any order instructions for best results. Use Promo Code EN121CF hammernutrition.com 800.336.1977
EN KNOWLEDGE EXPERT ADVICE Novel Fueling Methods by BRIAN FRANK M any of you participate in sports that can present logis- tical challenges when it comes to fueling during compe- tition. Runners know well the challenges of carrying enough calories, fluids, and electrolytes while running. And when both hands are in constant use and you’re wearing a full-face hel- met, it’s even more complicated. Working directly with some of the top racers in the country, on both two wheels and four, I devised a “solution” to this age-old problem: soft flask fueling. Take the Grand National Cross Country (GNCC) riders. A typical GNCC race lasts about three hours, and heart rates are over 160 the entire time. The riders stop only twice for 30 seconds each time, their only opportunity to consume any- thing other than some HEED mixed with Endurolytes Ex- treme Powder. The novel soft flask fueling system we devised makes it easy to consume this “Hammer Bomb,” a perfect “pick me up” at those brief gas stops. But, it’s the endurance race car drivers that have it the toughest. Think of 24 Hours of Le Mans. In these races, a driver can be in the car for almost three hours with nothing but plain water on board. But they can load up on calories and electrolytes during their 30-second fuel stops, which occur approximately every 40 minutes. This is where the soft flask Hammer Bomb is a complete game-changer. Three-time Indianapolis 500 Champion Hélio Castroneves tests out If you find yourself in similar situations or anywhere else his soft flask fueling solution. Note: the flexible straw works from that makes taking on fuel a challenge, the soft flask Hammer above or below the chin guard for quick fuel without taking the helmet Bomb might be your ticket as well. off. Photo: courtesy of Hélio Castroneves HAMMER BOMB INSTRUCTIONS • DO NOT OVERFILL! • Consume full mix during fuel stop • Shake to combine • Clean with soap and warm water UltraFlask™ 500 ML $19.00 Endurolytes® Extreme Powder Hammer Gel® Fully Charged Water (1 scoop) (1-2 servings) (1 serving) (4-8 oz.) 14 Endurance News 121 hammernutrition.com
PERPETUEM ® Endurance fuel for the long haul “KEEPS THE WATTS COMING!” “I mix Perpetuem in my water bottles on 50+ mile rides, and get a smooth, constant source of energy along with happy muscles.” - Online Reviewer • Stabilizes energy & blood sugar • Maximizes fat utilization • Protects lean muscle mass ORANGE VANILLA CHOCOLATE STRAWBERRY VANILLA CAFFÈ LATTE 32 Servings $49.95 16 Servings $29.95 Single-serving packets $3.25 ea Billy Payne catches air on his way to winning the Over the Hump MTB Race. Photo: courtesy Billy Payne Get a FREE 13 Tablet Tube of FIZZ with any order Limit one per customer. While supplies last hammernutrition.com Use Promo Code EN121CF Expires 10.31.20 800.336.1977
EN KNOWLEDGE EXPERT ADVICE HAMMER NUTRITION You ask, we answer Here are some of our most frequently asked questions. QUESTIONS FROM OUR ATHLETES ANSWERS FROM OUR EXPERTS OTHER NUTRIENT “QUIRKS” Mito Caps includes r-alpha lipoic acid, which is a sulfur-containing compound. After you take Mito QUESTION Caps, your urine may have a medium-to-strong sulfur smell, which is normal and harmless. When I take Premium Insurance Caps, I no- tice that my urine turns bright yellow. I Tissue Rejuvenator and Vegan Tissue Rejuvenator have heard that it’s due to one of the B vi- contain MSM (methylsulfonylmethane), which is tamins. Which one? What causes this and another organosulfur compound that may cause urine to have a sulfur smell. is it normal? Also, are there other things I should be aware of with some of your other Endurance BCAA+ and Super Antioxidant contain products? glutathione, which is classified as a tripeptide comprised of the amino acids cysteine, glycine, and glutamic acid. Cysteine is an organosulfur compound, ANSWER so it is possible—though not as likely as with Mito Caps—for urine to have a sulfur smell after taking either of these two Vitamin B2 (riboflavin) is the culprit for supplements. the bright yellow color change in urine. Among its many functions, riboflavin helps Premium Insurance Caps and Mito Caps both co-enzymes break down carbohydrates, contain Vitamin B6, which may cause urine to have fats, and proteins. As the flavins in ribofla- a fishy smell. vin metabolize foods containing those nutri- ents, they pass along flavin rings that have Fully Charged contains beta-alanine. Along with a neon yellow color. That’s why, in many the amino acid histidine, found in high amounts in people, their urine can be a brighter yel- the muscles, beta-alanine produces the dipeptide carnosine, which has extraordinary acid buffering/ low color after consuming carbs, fats, and pH neutralizing effects. Carnosine is also a potent antioxidant protein. It just means that the flavins in and anti-glycating compound. When first ingested, beta- riboflavin are doing their job. alanine may cause an itching/tingling sensation on the face and neck of some people. The effect is harmless (if it happens This “bright yellow color” is even more at all) and only lasts a couple of minutes. Repeated use of beta-alanine appears to diminish this effect. pronounced if a person takes a multivi- tamin such as Premium Insurance Caps that Endurolytes® and Endurolytes Extreme both have contains riboflavin. It doesn’t matter when ginger root, which is very soothing to the stomach. they take this particular B vitamin; the However, some of ginger’s naturally occurring brighter yellow urine effect will be there compounds—zingerone and capsaicin—can have a most of the day. The effect is normal and burning effect on the mouth and throat if the powder comes in contact with them. That’s why we do not recommend opening harmless. up the capsules and swallowing the contents, and it’s why we do not include ginger root extract in Endurolytes Fizz or Endurolytes Extreme Powder. 16 Endurance News 121 hammernutrition.com
MANY COMMON PREMIUM INSURANCE NUTRIENTS HAVE OTHER NOTICEABLE CAPS Peak Health, Peak Performance EFFECTS THAT ARE TOTALLY NORMAL AND HARMLESS. “FINALLY, A VITAMIN THAT WORKS!” “With Premium Insurance Caps I can tell a big difference! I have more energy, feel better, and am more alert. These are great!!” - Online Reviewer • Supports optimal health • Boosts energy all day QUESTION Why does a 7-capsule dose • Supports immune function of Premium Insurance Caps con- tain only 50 mg of potassi- um? That’s only 1% of the Daily Value? ANSWER We, of course, want to in- clude potassium in Premium Insurance Caps, as a multivi- tamin/mineral supplement would not be complete with- out it. However, the US Food and Drug Administration (FDA) limits non-prescrip- tion potassium supplements to less than 100 mg per serving, primarily because of concerns with numerous pre- HIGH POTENCY SUPER HIGH POTENCY scription medications that Training < 8-10hrs/wk Training > 8-10hrs/wk can increase potassium lev- 120 Capsules 210 Capsules els in the blood. This, along $21.95 $37.95 with too much potassium from supplements (but not potassium-containing foods), can potentially lead to exces- Gabrielle Suver runs through the dawn fog at Weeki Wachee Preserve sively high levels of potassi- in Florida. Gabrielle uses Premium um in the blood, an adverse Insurance Caps to support her health condition known as intense triathlon and duathlon training. Photo: Gregory Vasquez hyperkalemia. Also, so many foods are rich in this mineral (see the chart on page 15 in Endurance News #77), that Limit one per potassium via supplements customer. While is usually unnecessary. supplies last Expires 10.31.20 Get a FREE 13 Tablet Tube hammernutrition.com/media/ downloads/ENissue77.pdf of FIZZ with any order Use Promo Code EN121CF hammernutrition.com 800.336.1977
EN KNOWLEDGE PRODUCT SPOTLIGHT HAMMER GEL Premium fuel for long-lasting energy ® by STEVE BORN Here’s why maltodextrin is a superior carbohydrate I have used Hammer Gel for over 20 years. While I’ve seen tons of energy gels come and go over that time—and, yes, I did test a few of them—I have for energy production: • Maltodextrin has a Glycemic Index value of 100, which is equal to glucose (100) and higher than ALWAYS stayed with Hammer Gel. The reasons are sucrose (58-65) and fructose (12-25). Maltodextrin raises pretty simple: They taste great, they’re not loaded with blood sugar levels as effectively as glucose and does sugar, they’re devoid of it faster than other artificial ingredients, simple sugars, a highly and—best of all—they desirable effect during flat-out work. and immediately While Hammer Gel following exercise. looks similar to a lot of • Maltodextrin pro- the energy gels flooding vides a more sta- the market, it’s what’s ble, longer-lasting inside that counts. Just energy than sim- take a look at the labels ple sugars, without on products from other the “flash and crash” manufacturers. If you that’s normally as- see ingredients ending sociated with simple in “ose” (e.g., glucose) sugars. Fueling with listed, that energy gel simple sugars is like contains a fair amount lighting a piece of pa- of simple sugar. (By per on fire to get heat. the way, ingredients Sure, you do get some, like “cane syrup” and but it’s quick, hot, and “honey” are also simple out: very short-lived! sugars.) Conversely, maltodex- And simple sugar trin is like putting kin- is one ingredient dling and wood on the you want to limit as fire; it burns longer much as possible in and more evenly. And your energy fuel and when the heat (energy) your diet! In addition finally dies down, it’s a to posing numerous much gentler drop. and serious threats • Maltodextrin al- to your health, simple lows the body to sugar causes rapid, digest a greater performance-ruining volume of calories swings in energy levels, than simple sugars, as well as digestive without a delayed exit distress. from the GI tract. This Hammer Gel is formulated with complex carbohy- practically eliminates the potential for stomach distress drates (maltodextrin)—with trace-to-zero amounts of (no gut bombs!) while supplying the body with more cal- added sugar—to provide you with the quick-acting, ories for energy production. As one nutritional scientist long-lasting energy you’re looking for without the stom- states, “maltodextrin allows one to swallow more energy ach distress issues that so many other energy gels cause. in less volume.” 18 Endurance News 121 hammernutrition.com
HAMMER BARS ® They taste great, they’re not Real Fuel, Ready to Roll loaded with sugar, they’re devoid of artificial ingredients—and best of all—they flat-out work. “GREAT SOURCE OF FUEL” “I love Hammer Bars for an additional source of fuel while doing my endurance events. My go-to-delicious When simple sugars like glucose, sucrose, and fuel!” - Online Reviewer fructose—especially in high amounts—are added to a complex carbohydrate product, these two carbohydrate Reliable, long lasting energy sources digest in different solution concentrations. Simple sugar matches body fluid osmolality and can Packable & easy to eat only be digested efficiently when it is mixed in calorie- Suitable for all diets weak solutions of 6-8%. Conversely, maltodextrin matches body fluid osmolality parameters in more calorie-dense, 15-18% solutions. The bottom line is that when you combine sizeable amounts of simple sugars with complex carbohydrates, you critically compromise the efficient digestion of both. That’s why most Hammer Gel flavors don’t contain ANY added sugars. And those that do—primarily the nut-containing flavors—contain only about a gram or two of tapioca syrup to help balance the pH of the product. You want to get the very most out of the time and energy you spend on your workouts and events. That’s why it’s essential to “feed the fire” with the highest quality fuel, not sugar-laden candy disguised as energy gels. Take it from me: after successfully using Hammer Gel for over two decades, I can personally assure you that it is the premium fuel your body craves so that it Single Bars can perform at its best! Photos: Drew Silvers $2.50 ea 12 or more $2.25 ea Zach Martinez gets out for a training ride sporting his custom Hammer kit. Photo: Jeff Martinez Get a FREE Limit one per 13 Tablet Tube of customer. FIZZ with any order While supplies Use Promo Code last hammernutrition.com Expires EN121CF 10.31.20 800.336.1977
EN KNOWLEDGE RESEARCH DEMYSTIFYING part 1. by DR. BAYNE FRENCH, MD DC *It is worth noting here that I am referring to carbs consumed in your daily diet, not while exercising. That is beyond the scope of this article and will be addressed in subsequent issues of Endurance News. However, I will give you a hint: I use Perpetuem® and Hammer Gel® for my OCR fueling needs! N ow more than ever, sapiens are showing their amazing innate ability to be divisive: good or bad; right or left; true or false; fad diet or wonderful, ancient, panacea for performance-enhancing, adipose-shedding yummy, fatty bits of enlightenment. Like most things diet, there are heaps of misinformation, dogma, and emotion about ketogenic eating. My goal is to help you understand a little more about what’s going on here. Full disclosure: I have never recommended that patients eat a KD specifically for weight loss. But, if they are interested, I do advise them on how to implement it and its myriad of potential benefits. BACK TO BASICS Ketogenic eating is the consumption of a diet that results in the formation of ketones. It is not “you’re in it” or “you’re out of it” (sorry all-or-nothing sapiens); it is a spectrum. More ketones will be produced by any diet lower in carbs than our standard, government-recommended, American-Diabetic- Association-endorsed culinary lunacy. After a 24-hour fast, ketones are commonly 0.5 mmol (millimolar), and many authorities consider this “in ketosis.” A range of one to three mmol is mild-to-moderate ketosis. Fasting is the quickest way to elevate ketones. What we call fasting was starving for the Ancients, our fore-people from the beginning of the Paleolithic era. With both scenarios, ketones are produced. It passes the DIMADS (Does It Make Any Darn Sense) Test that ketones, therefore, do not represent a toxic byproduct; instead, they possess many useful biochemical properties that assisted our transition from the food chains’ midsection to its apex. The ketogenic and paleo diets are closely related. In fact, being in ketosis was a very natural part of our Paleolithic history. Both diets drastically reduce carbohydrates. Relatively low carb eating is about 130 grams of carb per day or less. Significant ketone generation, however, requires less than 50 grams per day. 20 Endurance News 121 hammernutrition.com
KETONE BENEFITS Improved insulin sensitivity Inhibited gluconeogenesis (our bodies’ Muscle sparing (helps prevent the production of sugar) breakdown of our skeletal muscle) Efficient metabolic fuel Effects on gene expression (epigenetics) Increased efficiency and quantity of our Upregulated internal antioxidant mitochondria (our cellular energy factories) mechanisms, thus improving cellular defense Reduced appetite Inhibited inflammatory pathways Weight loss WHAT’S A KETONE ANYWAY? The metabolism or burning of fats from protein, and less than 10% can a plant-based, vegetarian diet. is called beta-oxidation. As a result, from carbs. You might think, “Ugh, What about the Standard American acetoacetate and beta-hydroxybu- math.” No, it’s simple really. Eat Diet (SAD)? Sorry, not that one—no tyrate (BHB) are formed. These are lots of fat from varied sources, and hope for that one! our friendly ketones—cute little fel- eat some protein. Avoid potato, the WHY PEOPLE LOSE WEIGHT ON THE KETO DIET las, much-maligned and misunder- Big 4 grains (wheat, corn, rice, and stood. (Kinda like me.) oat), and all forms of sugar. BAM, You may be thinking, “But isn’t you’re doing it! Some simplify the fat extremely calorically dense? Burgeoning research suggests Won’t it go right to my hips?” Ac- that ketones, especially BHB, carby food to avoid as GPS (grain, potato, and sugar). tually, weight gain has little to do helps to: with calories. Calories from carb • Reduce oxidative stress and People who avoid ALL of the spike insulin and calories from fat inflammation1,2 common carb sources listed above do not. Eating a low carb, higher are most likely eating less than 50 fat diet eliminates the postpran- • Improve the pandemic of grams of carb per day. It’s an im- dial (after eating) blood sugar ex- insulin resistance3 portant place to be if your goal is cursions that drive cravings and • Epigenetic effects on our to produce ketones. Being in this hunger. Also, carbs suppress our gene expression4 sub-50 club is considered very low hunger hormone ghrelin the least. carb and may not be sustainable So when carbs are a staple, ghrelin Our huge brains primarily burn glu- for most endurance athletes. Eat- levels quickly spike again after a cose. However, that doesn’t mean ing “good carbs” that put you in meal, which drives hunger. Func- we need to eat glucose. We make the low carb range of 50-150 grams tionally, this mechanism makes glucose from other macronutrients per day is a good longterm strategy. sense and has served humans well in a process called gluconeogene- Many find this to be the sweet spot through history. If we found berries, sis. Our jumbo Central Processing for athletic performance, palatabil- figs, or a grove of starchy cattail Units can also burn ketones. Many ity, and sustainability. Ketones will roots, we were hormonally triggered patients, once keto-adapted, report still be made in these carb ranges, to EAT MORE. (That means we to me that their brain fog is gone. especially if you’re supplementing would fight baboons and short-faced Headaches, lack of sleep, mood, and fat and ketones. bears, search and forage, or open other brain-induced problems also commonly improve. the fridge over and over—whatev- Coming soon on the Hammer blog and er it takes to find more.) Over time, HOW TO FOLLOW THE KETOGENIC DIET with carb restriction and enhanced in the next issue of Endurance News: Like all matters involving human fat consumption, your total caloric eating, there is confusion and mis- • How to Eat Modified Keto while doing intake is naturally self-restricted, information about the KD. Most 10+ hrs/wk of Endurance Training especially if mindfulness with food people immediately picture bacon. • What to Eat When You Want to go is practiced. (A future article on I don’t blame them; I think about Low Carb that is coming, but it’s more than bacon a lot, too. In reality, the KD is just what you’re eating; it’s how not a diet at all but rather a frame- and when you’re eating.) So even The KD, being more of a system work based on relative daily calor- though a ketogenic diet is energet- than a diet, can be tailored to fit ic percentiles of macronutrients. ically dense, it’s not at all unusual any eating pattern. The popular This means roughly 70% of daily to consume FEWER overall cal- Mediterranean diet can be a KD. So calories should come from fat, 20% ories in a day. Continued on next page. hammernutrition.com August/September/October 2020
EN KNOWLEDGE RESEARCH The ketogenic diet, being more of a system than a diet, can be tailored to fit any eating pattern. Continued from previous page If you’re already comfortable Vegetables vary in how starchy they hit by a mastodon. (It passes my with the concepts that fat does not are (glycemic index). Focus on less DIMADS Test that treating carb make us fat and fat does not clog starchy ones, but beets, radishes, as a staple instead of an occasional our arteries, then congratulations. carrots, and yams CAN be part of a survival food is an unnatural event.) You are in rarefied air. If you’re well-constructed KD. There is a latency in the transition struggling with those ideas, then GRADUALLY REDUCE CARBS AND from sugar burning to fat burning get some crackers and engineered INCREASE FAT and ketone formation that results low-fat cheese spread, find a com- in several unpleasant symptoms. As mentioned, the fastest way Remember, humans are effortless fortable chair, and read some of my to generate ketones is to simply past articles. Basically, any whole FAT STORERS. This is where the not eat. If you’re a carb eater, all primitive brain wants to be today— fat is good—tallow, lard, marrow, I can say is good luck. Plummeting etc. Other excellent minimally pro- silly, old-fashioned brain. insulin levels result in a diuretic cessed fat sources include full-fat effect, so you’ll be going like a When carb is kept in its right- dairy (not milk) and oils (avocado, racehorse. Also, our meager carb ful place as a garnish, our bodies coconut, and olive). Find food that stores in the form of glycogen are slowly and reluctantly transition is organic, grass-fed, wild-caught, linked with considerable water. to being FAT BURNERS, which is and free-running— As we burn up our much healthier. To celebrate my insist on eating an- “Even though a ketogenic glycogen (which is own diet, I wear a tight-fitting half imals that ate their diet is energetically dense, it’s important to allow shirt that says, “I burn fat good.” native food. not at all unusual to consume burning and ketone (My 16-year-old hates it, but my M a n y h e a l t h y FEWER overall calories in the liberation), water is 6-year-old wants a matching one.) foods contain carbs, course of a day.” liberated. Oh, and Anyway, the uncomfortable tran- including vegeta- you’ll experience sition can be ameliorated by a few bles, nuts and seeds, fruit, dairy, backaches, trouble sleeping, weeks of gradual carb reduction and even meat. These amounts of headaches, and just overall want and fat increase. Adding fat with carbs are negligible. Fruit intake to kill me. Can you imagine our medium-chain triglycerides (MCT) should be fairly low. Aim for one fore-people feeling this way? They and using supplemental ketone to two servings per day that are would have had to hunt, travel, salts (like KetoCaNa) help reduce chewed (not blended, mashed, or procreate, build, flee, and fight symptoms by expediting ketone for- juiced) and eaten with fat sources. while feeling like they had been mation. Another method to expedite KD is a framework 70% FAT based on relative daily caloric percentiles of 20% PROTEIN macronutrients. 10% CARBS 22 Endurance News 121 hammernutrition.com
the process is the modern equiva- of fatty coffee. No insulin spike, feel titheses of ketones. The convoluted lent of starving—fasting. Just in the good, fat burning continues. Even point I’m making is that intermit- last few years, intermittent fasting beyond skipping breakfast, hunger tently increasing ketone levels is (IF) has become mainstream. There can be good. Back before more rig- fine. is no shortage of podcasts, YouTube orous Institutional Review Boards, To help avoid the Keto Flu (and posts, and books Dr. Cahill at Har- the suggestion to use breath mints on the subject, and It takes 2-7 days to generate vard performed by basically everyone you share air there are many relatively high amounts human studies with), make sure you drink plenty different meth- of ketones, thus entering involving subjects of water and consume ample salt, ods and protocols. “ketosis.” It’s not magic; all not eating for 40 vegetables, and fiber. Here’s a little se- people are capable of this as it’s days! (I’m told it c r e t , i t ’ s s u p e r a deeply natural human state. rained the entire There is nothing fad about an easy. time.) Our modern ancient physiological state. There’s understanding of hunger and eat- nothing trendy about possessing the The symptoms related to the cellular machinery to generate an non-adapted ketotic state has been ing patterns don’t align with how our bodies operate and how the An- alternative brain fuel, replete with termed the “Keto Flu.” Again, re- other beneficial metabolic effects. I ducing carbs gradually as fat con- cients lived. hope this cleared up any keto-con- sumption is ramped up can prevent It takes 2-7 days to generate rela- fusion. I need to stop writing now, this. The correct amount of dietary tively high amounts of ketones, thus I haven’t eaten in 5 days and have sodium helps, too. Eating a low entering “ketosis.” It’s not magic; all enough ketones as it is. carb, high-fat diet without many people are capable of this as it’s a processed foods is a very low sodium deeply natural human state. But diet. For many people, 3-5 grams of it does not mean that you are “ke- sodium per day appears to be a good to-adapted.” It takes weeks for the amount. Research has found that 5g multi-organ adaptation in which of sodium per day was associated the body fully learns how to effec- with the lowest risk of death from tively use ketones. It starts quick- any cause.5 However, if you eat the ly, but it takes the body weeks and SAD or are transitioning from the months to fully adjust. This is not a SAD, you will be REDUCING your quick fix—it’s a long-term lifestyle sodium intake from the average of change. One carby meal can rapidly 10-15 grams a day. spin the dial back to fat storage. If you are using a lot of “Keto” SUMMARY branded shakes, bars, and the like, Don’t get carried away with the be very mindful of checking for technicalities of the KD or any diet. sodium content in these types of Any relatively low carb, higher fat products. way of eating results in lower insulin IT’S OKAY TO BE HUNGRY levels and some ketone generation. As part of misguided modern But to form higher levels of ketones, dietary advice, we have been pro- your diet choices will need to be grammed to eat regularly and avoid more nuanced. I think these higher ketone concentrations do confer Dr. Bayne French, MD DC, is Hammer hunger. Conventional wisdom has Nutrition’s medical advisor. Along with an told us to limit our portions but to health benefits. What isn’t clear to MD from the University of Washington, eat regular meals, especially break- me is the validity of being in ketosis Dr. French brings over 20 years of health fast. I suggest that being hungry is all the time. experience, with a focus on wellness, to a good thing and a very natural hu- It makes sense to me that evolu- the Hammer team. Dr. French currently man=animal experience. Our mind tionarily we normally transitioned works at Glacier Medical Associates and is and distorted physiology keep us to and from higher and lower ke- double board certified in Family Medicine and Obesity Medicine. Bayne picked up from realizing our full potential as tone levels. Herding the now-extinct obstacle course racing in 2013. He won the Great Starvers. Oh, and what about North American Camel into a pit Masters division of the Bigfork, MT Spartan eating breakfast every day? It’s not trap likely resulted in camel meat Beast (2016) and the Monterey, CA Spartan as essential as you’ve been lead to gorging—no ketones at that feast. Super (2016). He competed in the Spartan believe. In the morning you’re just A favorable late summery berry for- World Championship Ultra Beast in 2016 starting to burn a little fat, so keep age resulted in high insulin levels and earned a 2nd place finish in his division. it going! This is the underpinning and fat formation, which is the an- hammernutrition.com August/September/October 2020
EN KNOWLEDGE PRODUCT SPOTLIGHT WHEY PROTEIN ISOLATE The Super-Versatile Superfood A question we receive quite often at Hammer Nutrition is, “Which protein do you recommend with a greater risk for type II dia- betes. In one study, mice were fed a high-fat diet for 11 weeks. One the most?” While making allowances group received no whey protein, for an individual’s dietary practices while the other group was fed 100 and taking nothing away from other grams of whey protein per liter of sources (e.g., vegan), our #1 pick drinking water (equivalent to about is whey protein isolate, which is 12 grams for a 165-pound human). the kind we use in Hammer Whey The results showed that the mice Protein. Here’s why: fed whey protein had noticeable 1. Superiority in protein measurement improvements in both glucose tol- standards erance and insulin sensitivity, com- pared to control mice that did not No matter what measurement of consume whey protein.7 protein quality is used, whey pro- tein comes out on top, with whey 5. Safeguards against muscle mass loss protein isolate being the preferred and other age-related issues form. Hammer Whey Protein is A progressive loss of muscle 100% whey protein isolate.1,2,3 mass and strength is called sarco- 2. The richest source of all nine penia, which, according to research, essential amino acids “could lead to functional impairment, physical disability, and even mor- Histidine, isoleucine, leucine, ly- tality.” One study suggests that this sine, methionine, phenylalanine, progressive muscle mass loss begins threonine, tryptophan, and valine in most people around the age of 40 are designated as “essential” amino and increases by an estimated 8% acids because they cannot be made per decade.8 Decreased bone mass, by the body and must be obtained suppressed immunity, cognitive im- from outside sources. Whey protein pairment, prolonged recovery from isolate has the highest volume of injuries, and more are all associated all nine essential amino acids, in- with insufficient protein intake.9 cluding the all-important branched- chain amino acids (BCAAs).3,4 Studies on participants consum- ing whey protein have shown in- 3. Extraordinary immune-system creases in strength and lean muscle boosting properties mass.10,11,12,13 Also, as an additional Whey protein contains excellent benefit in Hammer Whey Protein, levels of glutamic acid, cysteine, each serving contains six grams and glycine—the three amino acids of glutamine. Studies have shown required for glutathione production. that glutamine helps inhibit protein Glutathione is considered by many breakdown in muscle tissue.14,15,16 experts to be the most important 6. Potential life-extending benefits antioxidant of all.5,6 Additionally, whey contains special proteins While the research is still in its called immunoglobulins that infancy, studies have shown that stimulate immune function. whey protein isolate’s BCAA con- tent mimics the health benefits of 4. Protection against type II diabetes calorie restriction and increases Typically, a high-fat diet produc- the life span of yeast, worms, and es excessive weight gain, along with Ryan Sipes mixes up a vanilla protein shake. mice.17,18,19 metabolic complications associated Photos: Danny Stuart 24 Endurance News 121 hammernutrition.com
7. Improved mood TISSUE REJUVENATOR Though not usually discussed among whey protein’s chief benefits, Less pain. research has shown that a fraction in whey protein, alpha-lactalbumin, More gain. raised brain serotonin activity and coping ability and improved mood under stress.20 8. Reduced aches and soreness “DEFINITELY WORKS!” Study subjects consuming 20+ grams of whey protein daily were “I’ve been taking Tissue found to have significantly re- Rejuvenator for a long time now. duced levels of C-reactive protein I’ve always had hip soreness after (CRP), which the researchers refer long runs and this helps relieve it to as “a sensitive marker of inflam- much quicker.” - Online Reviewer mation.”21 9. Weight-loss support In a large study of nondiabetic • Targets muscle soreness men and women from various countries, researchers found that • Optimizes joint mobility increased intake of BCAAs was associated with a lower adjusted • Maximizes recovery risk of being overweight. The article “Reduce the Risk of Weight Gain—Branched-chain amino acids may help” discusses this in greater detail. You can find it on page 20 in Endurance News #74. SUMMARY Given all the benefits that whey protein isolate supplies, a change in TISSUE REJUVENATOR its category from “protein powder” 120 Capsules to “superfood” is certainly merited, $32.95 so you’ll want to make sure you’re consuming sufficient amounts every VEGAN 120 Capsules day. Protein intake from food $34.95 and supplements should be in the range of 1.4 g/kg to 1.7 g/kg per day. To get your weight in ki- lograms (kg), divide your weight in pounds by 2.2. Then multiply that number by 1.4 (for easy/non-work- Ryan Ingham runs in Black Canyon, Arizona using Fully Charged®, HEED®, and Hammer Gel®. out days) and 1.7 (for high-volume/ Tissue Rejuvenator is a key part of Ryan’s recovery strategy. Photo: courtesy of Ryan Ingham intensity training). HOT TIP Consume one serving of Hammer Whey Limit one per Protein mixed in 4-6 ounces of water customer. While (not juice or milk) immediately before supplies last bedtime. See “Elevate HGH While Sleep- Expires 10.31.20 Get a FREE 13 Tablet Tube ing” on our website for more details. of FIZZ with any order References available upon request Use Promo Code EN121CF hammernutrition.com 800.336.1977
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