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¡ Restores muscle glycogen ¡ Helps build muscle tissue ¡ Reduces post-exercise soreness and fatigue IN THIS ISSUE... NSAIDS Health Risks Health risks after one week of use Washington to Alaska Karl Kruger becomes first ever to finish the Race to Alaska via stand up paddle board Our Customers Say It Best “I am still amazed at how soluble Recoverite Diabetic Athlete: is with water and smooth when going down! My recovery results were great and I will Peter Van Rompaey continue using Recoverite as well as other Finishes Marathon des Sables Hammer products.” PLUS... • Coconut Oil Confusion & Controversy • Provisions: Fully Charged Stick Packs High Fructose Corn Syrup & Diabetes Hammer Athlete Stephan Rosen during the Coolest 24 hr MTB race. (Read more on Stephan on page 32) • Photo: Spinning Image Photography AND MORE! EN LEAD OUT

Hammer Sponsored Athlete Karl Kruger on his epic 766 mile stand up paddle board journey in The Race to Alaska. Karl finished the race in 14 days, 6 hours, and 17 minutes, achieving his goal of becoming the first ever SUP finisher in the Race to Alaska. Read more about Karl and his epic achievement on page 70.

Photo: Liv von Oelreich

2 Endurance News 106 Celebrating 30 Years of Endurance! ENDURANCE NEWS The informed athlete’s advantage since 1993

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4952 Whitefish Stage Road Whitefish, MT 59937 1.800.336.1977 www.hammernutrition.com hammernutrition.com August/September 2017 EN PUBLISHER’S NOTE

Welcome to the 106th issue of Endurance News! definitely do not want to be without. approach to achieving and maintaining Especially if you are a Fizz user, since we optimum health and physical performance. eliminated the white residue and made Combining this dietary approach with the flavors “brighter,” without raising our products and our exclusive fueling the price. Now that the competition has protocols is a recipe for success that simply reformulated their product to eliminate cannot be denied. It may not be as sexy as the PEG and artificial sweetener (we the other brands that are promoting sugar, commend them on this move!), Fizz is salt, bacon and beer, but I’m ok with that. still superior in that it provides a full Consumer trends continue to bolster spectrum, proportionately balanced our philosophy that every calorie you array of electrolytic minerals instead of put in your body matters! The growing just a bunch of sodium and scattering of aversion to industrially produced potassium. Of course the fact that Fizz is “Frankenfoods” in favor of locally grown priced 30-50% less doesn’t hurt either! organic produce, sustainably produced he 30th anniversary party is in Another product that you probably don’t animal and vegetable proteins, holistic full swing here at Hammer and we want to go without is Fully Charged. health alternatives, and the avoidance T have you to thank for making it I call it “motivation in a jar” and have of chemicals, preservatives and artificial all possible! For the few thousand of you been using it before afternoon workouts sweeteners only serves to affirm the rock- who are receiving your first issue of this for more than a year now. It never fails solid principles that have guided Hammer publication, I’d like to again say “welcome in that application. However, believe it Nutrition in 1987. or not, I have a newfound appreciation to the Hammer family.” You now have With new brands and products popping for this product when used during long friends in Montana who want nothing up almost daily, how does a brand that is consecutive days or riding. In fact, I think more than to help you succeed in your celebrating 30 years on the leading edge it might be even more powerful when used quest for optimum health and physical of sport nutrition stay at the forefront of DURING long, hard exercise periods. performance. the market? Simple: constant innovation If you find yourself in Whitefish, Montana, Recently I was riding 6-8 hours each day while refining and improving existing stop by and let us give you a tour. If for 10 days. I would put one scoop of Fully products simultaneously! From our not, then feel free to give us a call. Our Charged in my 1st morning bottle and flagship supplement Race Caps Supreme friendly, knowledgeable and patient client repeat that with my first bottle after lunch. (reformulated three times since 1987), advisers are standing by, ready to answer I could barely believe how much stronger to one of our newest products, the Vegan questions, help you solve problems and I was, every mile, every pedal stroke. So Protein (introduced in 2014, reformulated generally get your fueling and nutrition much so, that it drew a lot of comments in 2016), we never rest on our laurels. In program completely dialed in. from others in the group, who I have been fact, we continuously and simultaneously riding with for 20 years. By the third day, develop new groundbreaking products, Up until the past 10 years or so, all of our most of the others were looking for their while also evaluating every one of our clients called in and spoke to me or one scoops of FC for their morning and after existing products for improvement, based of my staff to place their orders and get lunch bottles. I was happy to oblige, it just on new research and new ingredients that product and fueling advice. Those were made the freight train at the front bigger! come on the market. the good old days! Maybe it’s because it’s so hard to get a real person on the phone Now, in response to your myriad of With Hammer, you get the best of both at most companies, let alone someone requests, we are producing Fully Charged worlds – tried and true, proven effective who is more than “an order taker” these in handy, portable single serving stick products from a 30-year-old brand you days, but we are lucky if 1/3 of our clients packs! That’s apparently another unique can trust AND the newest, cutting edge call us. Believe it or not, I actually would attribute of Hammer–we actually read products on the market. Of course, our prefer that more of you call us! ALL of the feedback we receive, and 5-star customer service and endless whenever possible, we do what you want educational resources are just a free Why is that? Because it’s usually only us to! bonus! through a phone interaction that we can really help you figure out which products Through this publication and our other I’d love your feedback on our products, you really need and which ones you don’t! free educational resources, you can count service and knowledge, so please be sure to Honestly, our goal is to sell you ONLY on us to continue advocating a healthy let us know what you think! Email the products you need and will benefit diet full of whole foods, sourced locally [email protected] or me the most from using. If you have been whenever possible, supported by prudent directly [email protected] supplementation. We always have ordering by internet only, consider giving So, enjoy the read and recycle this issue by and will continue to promote stringent us a call to review what you are doing and sharing it with a friend, or two or three. what you are using to make sure you are moderation of sugar, wheat, dairy, not missing anything! artificial sweeteners, chemicals, additives and preservatives. It’s hot outside, which means it’s Endurolytes weather! With big events Without exception, all of our products on the horizon, that is one product you are in keeping with this “enlightened” Brian Frank Hammer Nutrition Owner

On the cover: Hammer athlete Neal Collick on a run in the Michigan countryside. Photo: Aaron Peterson

4 Endurance News 106 Celebrating 30 Years of Endurance! EN CONTENTS EN REGULARS

4 / Publisher’s Note 6 / Starting Lines 8 / #howihammer 12 / NSAIDS Health Risks 24 / Atypical Athlete: Chris Hanson 26 / Wheat: An Everyday Dietary Danger 28 / Product Spotlight: Perpetuem Solids 30 / Ask Hammer: Hammer Supplements 36 / Carbs are King 40 / High Fructose Corn Syrup & Diabetes 16, 32, 40 42 / Provisions: Fully Charged Stick Packs 44 / 3 Tips to Optimize Recovery 46 / Laura’s Kitchen: Carb Crazy! In this issue, Hammer Nutrition focuses on the battle against diabetes. Pictured above is diabetic Hammer Athlete Peter Van Rompaey. Read more about Peter’s exploits on page 16. 50 / 3 Common Coffee Myths Debunked 52 / Hammer’s Healthy Sweeteners EN FEATURES Endurance News: Issue 106 | August/September 2017 54 / Aid Station 58 / For Heart Health, Sugar isn’t so Sweet 10 / Bee-Ware Honey 34 / PE Teacher Mindy Przeor 60 / International Discover why honey is a not-so-sweet Mindy completes the tough Black endurance fuel Canyon Trail 100K 64 / Teams BY STEVE BORN BY JEFF TROUPE 66 / Events 72 / Lose Less Sodium During Exercise 14 / It’s Never Too Late to Find 38 / European Distributor Visit Your Right Path Hammer CEO Brian Frank finds time 78 / From Our Athletes Hammer Athlete overcomes ulcerative for some epic rides during a European 82 / Finish Chute colitis to find distance running success business trip BY ANDREYA GROZIK BY ENDURANCE NEWS STAFF 76 16 / Diabetic Athlete: Peter Van 56 / Artificial Sweeteners Rompaey Commonly consumed artificial Diabetic athlete finishes one of the sweeteners pose big health risks toughest footraces on earth BY ENDURANCE NEWS STAFF BY JEFF TROUPE 62 / Reduce Nightly Urination 18 / Coconut Oil Confusion & Frequency Controversy Cutting back on salt may result in Is coconut oil good or bad for you? fewer nighttime bathroom trips BY ENDURANCE NEWS STAFF BY ANDREYA GROZIK Timo Vogel and Hammer athlete Malte Eckert are all smiles during the Madeira Island Ultra. Photo: 20 / Large Vitamin C Doses 70 / Washington to Alaska CanoFotoSports Fotografía Profesional Deportiva Large vitamin C doses may reduce Karl Kruger becomes first ever to finish duration of common cold the Race to Alaska via stand up paddle BY STEVE BORN board BY JEFF TROUPE 42 22 / Fueling for the Marathon Fuel properly with Hammer for 26.2 74 / Quiz Yourself miles Do you know your Hammer facts? BY TOM RODGERS BY ENDURANCE NEWS STAFF

32 / Riding for the Cure 76 / My Hammer Time Stephan Rosen completes his 15th Malte Eckert chronicles his Madeira Napa Valley Tour de Cure Island Ultra experience Fully Charged Stick Packs are now available and are super convenient for energy on the go. BY JEFF TROUPE BY MALTE ECKERT

hammernutrition.com August/September 2017 EN STARTING LINES Starting Lines Letters from Hammer Nutrition Athletes & Clients

ISDE success! I race dirtbikes professionally in the GNCC Series and motocross. My cross-training involves mountain biking and running, and Hammer gets me through the long sessions! “ I really like Endurolytes since I sweat a lot and have frequent problems with cramping. Endurolytes are the only reason I’m not laying on the ground cramped into a pretzel! I also use Whey Protein at night and Recoverite after workouts. Premium Insurance Caps and Tissue Rejuvenator help bridge the gaps in my diet. Hammer has been a huge part of my success in racing, and was hugely important in the International Six Days Enduro in 2015 when I became the first American ever to win the Individual Overall. It’s six 8-hour days straight of riding and it really breaks you down. I loaded up on Hammer products and felt good the entire time. Thanks for the help guys! -Ryan Sipes ”

Ryan Sipes enjoying a “cross-training” workout in the tall Kentucky bluegrass. Photo: Courtesy Ryan Sipes

For the Silver Medal Hammer. Simply the Best. Recover Right with “Hammer Nutrition was key to a “Hammer. Simply the Best. I Recoverite successful weekend of racing at the really put it to the test this last “I’ve been using HEED and Duathlon National Championships week at the Bryce Canyon 100 Recoverite consistently for a few in Bend, Oregon, last weekend mile run. The Hammer Gels zip months and I highly recommend (6/17-18). Sprint distance races me up without the GI stress, and them! Customer service required on only required some HEED and the Hammer Bars, specifically the a recent order issue was amazing. Endurolytes during the race, but Chocolate Peanut Butter, gave I look forward to continuing to try Recoverite between races helped me fuel throughout the night to additional products!” me to an age group National get myself into 5th place female. I Championship in the non-drafting wonder if Hammer could fuel me -Mary Andersen race and a silver medal on the for a 200 mile run... I guess there is second day in the draft legal race!” only one way to find out!” -Joel Kinnunen -Tonya Keyes-Christianson

6 Endurance News 106 Celebrating 30 Years of Endurance! 100 Ton Club First Hammer Ride “You may be familiar with the “This was the first ride where I SEND US YOUR LETTERS! concept behind ‘The 100 Ton Club.’ tried out the Hammer Nutrition We love hearing from you! It’s basically lifting 100 tons, yes, products fully. I used Perpetuem 200,000 pounds, in a day’s time. for fuel and Endurolyte capsules Drop us a line, share a tip, or tell us So, by my 58th birthday (May 8th) to prevent cramping. It was like about your latest adventure. I hoped to do it in under 2 hours. being on rocket fuel!! Never have I [email protected] Gulp… Results? I did it, 200,990 felt so strong over so many miles. CORRECTIONS #105: pounds in 1:40:22. Whew! And it Once we had left London I put the In our 30th Anniversary motivational was thanks to Hammer Nutrition. power down and we were off!! I can’t quotes feature, the ‘Sailing is the easy As an endurance athlete and believe the difference it made. Poor part’ photo was cropped incorrectly. Carol climber, I have long been a fan of Lee Velo had a job to hang on my Newman Cronin and team member Kim Hammer (HEED, Hammer Gels, wheel, but he did, achieving his best and Vegan Protein are my faves!). 100 mile time. I’m looking forward Courantz should have been pictured with Thanks again folks for helping to seeing what Hammer can do for their US Women’s Snipe Nationals trophy. make this latest challenge a me going forwards...” Carol was cropped out of the photo and success!” Kim was shown with a competitor. Carol -Georgina Cleere has been a Hammer customer since -Dr. Chris Stout 2000, not 2015 as it reads in the caption. RECOVER RIGHT TODAY Hammer Tomorrow

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Hammer athlete Gabriel McGowen on an evening trail run. Photo: Courtesy Gabriel McGowen GRASS-FED GLUTEN WHEY r G FREE E B E H R a -F n C d TI ANTIBIO

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hammernutrition.com August/September 2017 EN SOCIAL MEDIA ATHLETE FEATURE #howihammer HAMMER HAPPENINGS ON FACEBOOK, INSTAGRAM & TWITTER. USE THE HASHTAG TO SHARE YOUR PHOTOS!

Ryan Ingham Endurance Hammered the Whiskey @wade_performance_coaching Great swim session Basin 88k!! Hammer Fully Charged, Hammer Gel, Fizz today. I have a love hate relationship with my 10x and Perpetuem kept me feeling great!! Followed it up 100 on 1:20 (with 5 sec rest). #triathlon #irondad with Recoverite post race!! #howihammer #performancecoaching #HammerTime #howihammer

@akworm Easy recovery @thegraveldefender I love how @hectormento First run after a day with the d-o-g. Beautiful vegan friendly @hammernutrition month and half of my ankle injury, spring in AK. Love this time is. #vegancyclist #vegan #protein without pain and annoyance, of year. #alaska #trailrunning #fuelrightfeelgreat #howihammer good feeling. #howihammer #optoutside#howihammer #hammernutrition #tri #365project 134/365 #swimbikerun

8 Endurance News 106 Celebrating 30 Years of Endurance! Glad to be a part of your transformation Neal!

@superiorrunner Transformation Tuesday #howihammer #trail #transformation #runmichigan #running #trailrunning #ultramarathon Read about Neal Collick on page 14

@paddlefishsports 60 MILES... 4 friends, 3 days, 2 nights... self-supported SUP trip paddling the North Fork of the Flathead, from the Canadian border to the confluence of the Middle Fork. We enjoyed warm temps, blue skies and Glacier Park at some of her best #riverSUP #paddle406 #paddlefishtribe #howihammer #hammernutrition

Keep the conversation going! Use #howihammer for a chance to be featured on Hammer Nutrition’s social media pages and right here in Endurance News!

Jacoby Cole “I ran in the Badger @etienneblums1989 Finally State 10k in Green Bay, WI. I finished a race at set a new PR and earned a 4th @ultratrailaustralia! A 6th place place finish with a time of 37:59! too, pretty stuffed now! My first race with new Hammer #trustedinthewild #fullycharged. Coincidence? I think #hammernutritionaus not!!! #howihammer #PR #podium #howihammer #success #endurance #race #run

hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH

Bee-Ware Honey the not-so-sweet endurance fuel BY STEVE BORN

If you’re like some athletes, you might be tempted to consider using honey as a natural DIY energy fuel. “And why not?” you might ask. “Honey supplies carbohydrates, it’s natural, and it’s inexpensive.” But while these things may be true, the fact is that honey makes a very poor energy fuel for endurance athletes, particularly in comparison to complex carbohydrates, such as maltodextrin. Here are the “highs” and “lows” of honey, and why you should save it for sweetening your tea or cornbread.

HIGH simple sugar content LOW Glycemic Index rating LOW calorie donation When exercising, you don’t want to Nearly 80% of honey’s makeup is in the wait for your fuel’s energy to kick in. form of simple sugars such as fructose (a.k.a. levulose), Unfortunately, with a Glycemic Index (GI) rating glucose, and sucrose. In order to match body fluid ranging as low as a paltry 58 to a mediocre-at-best osmolality parameters (280 - 302 mOsm), simple high of 78, honey will make you wait longer for sugars must be mixed in calorie-weak concentrations that energy than you might like to on race day. of only 6-8%. Any higher than that and the potential Maltodextrin, on the other end of the spectrum, for stomach distress increases dramatically. By provides energy fast; it has an ideal-for-exercise comparison, the maltodextrin used in Hammer GI rating that ranges from 100-136. Gel, HEED, and other Hammer Nutrition fuels can be mixed in 15-18% solutions and still be digested HIGH acidity efficiently, providing significantly more calories for During exercise, you’re already energy production. producing a fair amount of acid–both stomach acid and systemic acid from muscle HIGH fructose content increases metabolism. The last thing you want to do is stomach distress consume a fuel that adds to that acid “burden.” More than one-third (38%) of honey is in the But with the pH of honey being an extremely form of fructose, probably the poorest energy source acidic 3.9, that’s exactly what you’ll be doing when there is. Additionally, it’s estimated that 35% of people you consume it. The results? A much greater have fructose malabsorption. For those who have likelihood of stomach distress, nausea, cramping this digestive condition, consuming just 1-2 grams of and bonking. Maltodextrin, however, has an fructose hourly is enough to cause gastrointestinal ideal, close-to-neutral pH of 6.5 for smooth and issues such as bloating, gas, and diarrhea. easy digestion, dependable energy, and the best possible results during workouts and races.

Bottom line: If you’re looking for quick-acting, high- quality, long-lasting energy during exercise, maltodextrin beats honey, hands down!

10 Endurance News 106 Celebrating 30 Years of Endurance! Convenient, great tasting energy no sugar-letdown

¡ Rock solid sustained energy ¡ No sugar “crash” ¡ Contains muscle-sparing amino acids Kamil Leniak fueling in Hammer en route to a 1st Overall fi nish at the Columbus Trail 42K! Photo: Jacek Deneka

Our Customers Say It Best “On a recent long run, I tossed my Hammer Gel in my water pack and when the time came, the fl avor was delicious and easily consumed in small doses.”

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH

Increased risk of heart attack Nonstop Negative News during first week of use About NSAIDs BY ANDREYA GROZIK 24% 48% 50% 53%

Nonsteroidal anti-inflammatory Celecoxib Ibuprofen Diclofenac Naproxen drugs (NSAIDs) are in the news (Celebrex) (Advil, Motrin) (Votaren) (Aleve) once again, and, not surprisingly, the data is alarming. By now, you are probably aware that taking University of Montreal Hospital stomach ulcers, heartburn, tinnitus NSAIDs increases the chance of Research Center and lead (ringing in ears), increased blood having a heart attack or stroke. researcher in the study, says, “I pressure, and increased bleeding. With the frightening results from want people to have a conversation increasing studies, and the FDA with their doctor. People are often The more serious side effects of strengthening it’s warning about not aware of their own baseline NSAIDs include heart attack, heart attack risk and NSAID use cardiovascular risk. You may want heart failure, stroke, high blood last year, the mounting evidence is to stay with NSAIDs, or you may pressure, liver or kidney failure, impossible to ignore. want to consider other treatments.” allergic reactions (more common in asthmatics), unusual fatigue, fluid Over-the-counter NSAIDs are The researchers of this study retention/swelling of feet-ankles- intended for short-term use (ten also found that the risk increases legs-hands, prolonged or excessive days or less), but now a new with the dose. They conclude, bleeding, and gastrointestinal study shows that even short- “Given that the onset of risk bleeding. term use can be dangerous. This of acute myocardial infarction groundbreaking study from the occurred in the first week and Any side effect should be reported University of Montreal Hospital appeared greatest in the first to your health care professional. Research Center, published in the month of treatment with higher Consult your doctor before taking BMJ, shows that heart attack risk doses, prescribers should consider NSAIDs if you had or have any of is increased within the first week of weighing the risks and benefits these conditions: cardiovascular NSAID use. of NSAIDs before instituting problems (including high blood pressure), gastrointestinal The researchers looked at the data treatment, particularly for higher problems (including ulcers), liver from nearly 447,000 participants doses.” The FDA recommends disease, kidney problems, or and found that those who took that NSAID users take the lowest asthma. Other people who should NSAIDs at any dose for one week effective dose for the shortest check with their doctor are those had an increased risk of heart amount of time possible. taking steroids, aspirin, or blood attack, compared with those who thinners; those over 60 years old; did not. Of the participants, 61,460 High daily doses include: pregnant women; and smokers. had heart attacks • Celecoxib (Celebrex) > 200 mg As reported by the New York • Diclofenac (Voltaren, Cambia, Pain relief & anti-inflammation Times, “In those who used NSAIDs Solaraze) > 100 mg alternatives: for one to seven days, the risk of • Ibuprofen (Advil) >1200 mg heart attack increased 24 percent • Naproxen (Midol, Aleve, Naprelan) for celecoxib (Celebrex), 48 percent ¡¡ Hot/cold therapy for ibuprofen (Advil, Motrin), 50 > 750 mg. ¡ percent for diclofenac (Voltaren), Source: CBS News ¡ Massage and 53 percent for naproxen ¡¡ Chiropractic (Aleve).” Some of the more common side effects of NSAIDs include nausea, ¡¡ Acupuncture People with cardiovascular vomiting, diarrhea, constipation, ¡¡ Physical therapy conditions should be especially decreased appetite, dizziness, cautious about NSAIDs. Michelle headache, drowsiness, stomach ¡¡ Hammer Tissue Rejuvenator Bally, an epidemiologist at pain, liver or kidney problems, ¡¡ Hammer Balm

12 Endurance News 106 Celebrating 30 Years of Endurance! THE safe alternative to NSAIDS, a better solution for your joints

¡ Anti-infl ammatory support Hammer athlete Sean Phelps at the USAT Sprint Championships. Photo: Courtesy ¡ Promotes joint integrity & mobility FinisherPix ¡ Aids in natural tissue repair

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE It’s Never

Neal Collick (right) enjoying the experience immediately after winning the 2016 Too Late Marquette Trail 50 with race director, Andrew Grosvenor. Photo: Terra Montoya Wissbaum to find your best path BY ANDREYA GROZIK training program, and consistency “He loves the Chicago marathon,” throughout. “I take Hammer Neal added. Vegan Protein regularly. It’s Neal Collick, of Negaunee, MI, especially helpful immediately Last fall, Neal ran the 100-mile may think he got a late start following a hard workout or race.” Javelina Jundred in Fountain Hills, running, but he hasn’t let that He also relies on Hammer HEED, AZ. It was at the end of October, slow him down. Today, at 37, he Endurolytes, and Peanut Butter with temperatures near 100 is a Hammer Sponsored Athlete, Hammer Gel for both training and degrees Fahrenheit. “Endurolytes running faster than ever. races. were a key factor, and helped me to finish in 17 hours and 37 minutes,” Everything changed for Neal in In addition to paying attention to he said. 2011. Readjusting to civilian life his body and health, and making after the Marines was not easy Neal’s most recent race, Spring some changes, Neal revealed Superior 50K, in Minnesota, taught for him, but that year a friend another secret to his success: not asked him to join her for a half- him more about himself. “It was comparing himself to others. “There my first 50K. Although I have done marathon— his first one. “She are so many faster people,” he said, challenged me,” he said, “then I longer distances, this course had “compare yourself to yourself, and some significant elevation gains began challenging myself.” This focus on how far you’ve come.” was the start of his running saga. which made it that much more important to understand my body Neal said he felt awful after his and how much effort I could handle first marathon, and he took it upon during the race.” himself to find outwhy. He started becoming more aware of how he One of his recent personal was feeling, along with changing successes was cutting his marathon his eating habits. Before this, he time in half at the Boston was eating high-calorie foods like Marathon this past April. “What pizza to bulk up. He has since a place to do it!” he exclaimed. His realized that his healthiest natural finishing time was 2:51. When weight is actually quite lean. asked how he achieved such a feat, Neal pictured with his son Chase at a training he answered, “Training is unique Having suffered from ulcerative event put on by the Northern Michigan University to each person. I am constantly colitis for years, Neal also started Women’s Track Team. Photo: Courtesy Neal Collick evolving what works.” His finishing monitoring what he ate and time at his first marathon was 5:46. eliminating various foods, such as those with gluten. He found that Neal’s fourteen-year-old son, Another race that really stands out eliminating meat was what helped Chase, is following in his proverbial for Neal is the Hammer Sponsored him feel the best, but he noted that footsteps. This was his second year Marquette Trail 50 Mile that he everyone is different. The majority on the track team. He ran the last ran last August: “Completing it was of what he eats now is what he calls two miles of Grandma’s Marathon always something I had hoped to do. “quality food,” such as vegetables, in Duluth with Neal, and ran I trained all summer on the course. salads, eggs and beans. the Boston 5K a few days before Race day was spectacular because I the 2015 Boston Marathon. For knew nearly everybody running or Recovery for him is an ongoing father and son, it’s “not just about working the aid stations. I smiled process, he explained, which the running.” They pick races in the entire way and ended up setting requires day-to-day training, interesting places where they can a new course record and winning daily nutrition, following a solid see and do other things together. the event. I know it was all made

14 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page possible by the cheers and support in motivational things. He has be running now, and that the path everybody gave me that day.” lead and co-lead clinics on running he’s on today is a good one. and nutrition. “It’s motivating to As for his proudest race, it’s “a see people pushing their limits, tough one to pick,” he replied. “I whatever their abilities,” he said. Neal’s advice for runners think each of them has a special of all ages: meaning to me for their own reason. Kicking off Wellness Month and Whether I finished a new distance, Walk Across America at the local 1 “Keep it basic, just run” ran with great friends, or set a new elementary school, Lakeview, was personal record, I love each and very rewarding to him, as the 2 “Don’t get overwhelmed” every one of them. I enjoy making children were very enthusiastic. He 3 “If it’s not fun, you’re going too race weekend about more than is passionate about “getting people fast- slow down, go with a just the race itself.” This includes out, and keeping people active.” He friend” spending time with family and has worked with local gyms to help friends, and seeing new places. promote an active lifestyle, and is 4 “Switch scenery” also involved in a program called 5 “Compare yourself to yourself” Running helped Neal regroup GOgetoutside. after returning home from his and keep trying to reach your time in the military, and has also Looking back, Neal sometimes own personal goals given him more direction in life. wonders, What if? What if he had 6 “Pat yourself on the back” He has become more involved in started running when he was the community, helps with races, younger? His former school counselor 7 “Pay attention to your body” volunteers, and likes to be involved reminds him that maybe he wouldn’t

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE Straits of Gilbralter Atlantic Algiers Ocean Algeria Diabetic Casablanca Marathon des Sables athlete Stage 1 (30K) Peter Van Rompaey Morocco Stage 2 (39K) Stage 3 (31K) finishes legendary Marathon des Sables Stage 4 (86K) Stage 5 (42K) BY JEFF TROUPE SAHARA DESERT

The Marathon des Sables is taking daily insulin injections to Olivier Kronal from Heverlee. In described by many as one of properly balance his blood sugar. 2015, Oliver succeeded in his quest the toughest footraces on earth. Peter credits Hammer Nutrition for to become the first ever Belgian Everything that one needs to providing the fuel he needs for his with type-1 diabetes to finish the complete the 5-day, 5-stage 250K rigorous training. HEED, Race Caps legendary Marathon des Sables. foot race needs to be carried in Supreme, Mito Caps, Perpetuem, “That was beyond inspirational for a backpack weighing roughly Hammer Bars, and Recoverite me,” says Peter. He also looks to 12kg while negotiating some are among his favorite training former professional soccer player of the harshest terrain on the Belgian Anderlecht imaginable. Temperatures team, Pär Zetterberg, as can soar up to 120 degrees someone who demonstrates Fahrenheit–dangerous that athletes with diabetes conditions for even the can compete at the highest most fit of runners. April levels in sports. 7th marked the kickoff of Part of Peter’s desire to the 2017 edition with 1350 complete the Marathon des athletes poised to race Sables is to raise money for through the sand dunes and the youth department of the inhospitable rocky terrain Diabetes League. “I want to of the Moroccan Sahara raise money for camps and Desert. Among them was awareness, but I also want Hammer Sponsored Athlete young people to know that Peter Van Rompaey who they can still live an active set out to become just the life despite being diabetic. second diabetic athlete from I hope to raise more than Belgium to complete the 1,000 euro.” course. With only four weeks before A few months prior to the to his departure to Morocco, Marathon des Sables, Peter Peter was physically and completed a 50K training run on companions. The dunes of the North mentally ready for the wear and tear the North C. Trail which winds C. Trail provided a tough test before he would subject his body to in the through the dunes of Koksijde, his trek to Morocco. desert. Figuring out how to carry Belgium. “I have said since I was all his necessities in his backpack first diagnosed at age ten: diabetes Peter has found a great deal of was another challenge that required will not stop me,” he recalls. For inspiration from his fellow diabetic serious consideration. The majority the last 32 years, Peter has had Belgian athletes. During a recent of his backpack would be filled with to closely monitor his diet while long-distance race, Peter met food. Room would also be needed

16 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

for a mattress and sleeping bag. in the race from Dr. Pascale available to drink. Monitoring Thankfully, race directors would Abrams, Endocrine Disease his blood sugar was a constant provide tents at the end of each stage Specialist at the Saint Augustine challenge and the 86K Stage-4 was with seven athletes occupying each Hospital. Peter reassured his wife the toughest day. tent. The two large water bottles Kristien, also a type-1 diabetic, that he would carry could be refilled at he would keep her and their four When asked if he had advice for each checkpoint. Peter also had children briefed on his progress athletes who want to participate his fueling plan dialed in with and condition during the multi-day in the event, Peter replied, ”take Perpetuem, Endurolytes Extreme, event. “I was a bit scared,” confesses a full year to train and train on Anti Fatigue Caps, Hammer Gel and Kristien. tough terrain with 12kg (26.5 lbs) Hammer Bars. “I carry a Freestyle backpack and get plenty of rest Libre, a small wireless device that Peter completed the grueling event between training sessions. Get used connects with a sensor on my arm in 55:56:14, achieving his goal. His to climbing on rocks and sleeping on and displays my precise blood biggest challenges were the heat, the ground. During your race, don’t sugar,” explains the athlete. short rest periods between stages, forget to enjoy the moment. Proper wearing a 12kg (26.5 lbs) backpack, fueling is essential for this. Go with Peter got the green light to compete and the limited amount of water Hammer Nutrition!”

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH Coconut Oil Confusion & Controversy BY ANDREYA GROZIK

COCONUT OIL IS GREAT FOR YOU COCONUT OIL IS BAD FOR YOU It boosts your metabolism, and can help you It raises your LDL (“bad”) cholesterol. It’s lose body fat. It has unique and beneficial higher in saturated fat than butter. The medium chain fatty acids. It raises HDL American Heart Association now advises (“good”) cholesterol. It’s a “superfood.” against consuming coconut oil. Celebrities rave about it. It has so many uses.

There are very differing views ALL FATS ARE NOT EQUAL healthful as vegetable oils like on coconut oil, but which one While coconut oil has a high olive oil and soybean oil, which is correct? The information has saturated fat content, many experts are mainly unsaturated fat and been so conflicting, which can be believe that not all saturated fats therefore lower LDL and increase very confusing for consumers. In should be treated equally. Dr. HDL.” Dr. Klodas also recommends their recent review of findings Elizabeth Klodas, a cardiologist and considering other options: “Of all on saturated fat, the American author, recognizes the complexity the saturated fat options, coconut Heart Association (AHA) stated, of the issue: “The data generally oil is the best one. But you’re still “Because coconut oil increases shows that LDL levels do go up better off eating a handful of nuts LDL cholesterol, a cause of when coconut oil is consumed, but or using flax seed, linseed or olive cardiovascular disease, and has not as much as if an equivalent oil on your salad— especially if no known offsetting favorable amount of butter were consumed. you’re trying to keep your LDL effects, we advise against the use of And, also unlike animal-based down.” coconut oil.” saturated fats, coconut oil does not High in essential Omega-3’s, seem to trigger an inflammatory Despite our culture’s long-term Coconut oil is 82% saturated fat, response.” Dr. Walter Willett, a avoidance of fat, our bodies need it which makes it an easy target. physician, nutrition researcher, for healthy processes. For instance, The effects of saturated health some fat with a meal helps the Rich in performance benefits and Harvard professor says, “Plant- on our health are still being based oils are more than just fats. body absorb nutrients. Dr. Hyman debated, however, and it has not They contain many antioxidants confirms their importance, “We been proven that saturated fats and other substances, so their need cholesterol and saturated 180 Softgels cause disease. Dr. Mark Hyman, a overall effects on health can’t fat for the health of every cell $29.95 ¡ Protects cardiovascular health physician and author, says, “It will be predicted just by the changes membrane, for your brain cells, take a while for the world to catch in LDL and HDL.” Coconut oil your sex hormones, and more.” ¡ Supports healthy joints up with the false idea that low-fat contains medium chain fatty and low-cholesterol diets won’t acids, which the body processes THE WHOLE PICTURE ¡ save us from heart disease.” In fact, differently than other fats, offering Dr. Joseph Mercola, a natural Enhances brain function there are plenty of recent studies unique health benefits. health expert, tells us, “Saturated and meta-analyses (combining data fats, and most particularly coconut ¡ Stabilizes mood from multiple studies) showing that Coconut oil, however, has some oil, are a vital part of the human reducing saturated fat does not competition. Dr. Willett says, diet.” This is especially the case GLUTEN NO lower the risk of heart attack, heart “I don’t think coconut oil is as in other parts of the world, where, FREE SIMPLE disease, stroke, or death. SUGARS Total HDL LDL Triglycerides The AHA study claims that coconut cholesterol cholesterol cholesterol oil can raise LDL cholesterol, but Good Less than 200 40 or higher Less than 100 Less than 149 heart health involves more than ORDER TODAY! Use Promo Code EN106FC just one component, and the other Borderline 200–239 n/a 130–159 150–199 Get three FREE Fully Charged single serving stick packs, value $4.47 factors should be considered, and High 240 or higher n/a 160 or higher 200 or higher Limit one per customer, while supplies last / Expires 10.9.17 discussed with your doctor: Low n/a Less than 40 n/a n/a hammernutrition.com 800.336.1977 Source: The National Heart, Lung, and Blood Institute. Values are in mg/dL (milligrams per deciliter).

18 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page surprisingly, incidences of heart (such as olive oil, nuts and seeds, healthy (like extra-virgin olive oil, disease are actually very low. In avocado, etc.) will probably be of olives, avocados, and avocado oil).” a 1981 study, published in the benefit. If you are someone that American Journal of Clinical has a diet high in sugary, fat(ty), Nutrition, the habitual diets (with and processed foods, then adding The benefits of Medium Chain coconut as their main source coconut oil on top of this would not Triglycerides (AKA: MCT’s, medium of energy) of two Polynesian be advisable.” chain fatty acids)? populations were studied. The • The size of the fatty acid effects how our results may surprise you: “Vascular With coconut oil, like many other bodies metabolize it, and MCT’s are easily disease is uncommon in both things in life, moderation seems and rapidly metabolized. Most fatty acids we populations and there is no evidence to be the key. According to Dr. consume are long-chain (meats, dairy, etc.) Willett, “There’s no problem using of the high saturated fat intake • MCT oil is used in a medicinal treatment in having a harmful effect in these coconut oil occasionally.” If you love hospitals. your coconut oil, you don’t need to populations.” • The results of a major study about the give it up, maybe just use it less effects of MCTs on cognitive function Taking a look at your complete frequently. Balance and variety are (specifically brain diseases such as dietary profile can help you important components of nutrition Alzheimer’s) can be expected later this year. determine where coconut oil should as well. Melissa Hartwig, author • MCT’s have been shown to reduce bacteria fit in. Nutritionist Emily Maguire and co-founder of the dietary growth in one study, while 100% MCT’s says in her blog, “If you are someone program Whole30, offers some helped participants in another study to burn that eats a diet that is mostly based sensible advice about coconut oil: fat. on that of real foods, low in sugar “Don’t make it your only form of • Choose organic, virgin coconut oil for and processed products, then having added fat. Include a variety of fats, optimum health benefits. coconut oil, along with other fats like stuff we all agree is heart- High in essential Omega-3’s, Rich in performance benefits

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH FILL THE HOLES in your diet

Daily essential with all the nutrients and minerals High-Potency you need to stay healthy and sustain energy levels Multivitamin during events Large Vitamin C Doses Larger doses of vitamin C may reduce the duration of the common cold BY STEVE BORN

The relationship between vitamin usually found greater effects than 4 g/day dose did. Both studies C dosage and its effects on the trials with exactly 1 g per day, revealed a significant dose-response duration of the common cold which suggests a dose dependent relationship between the vitamin symptoms may extend to 6-8 grams effect. Nevertheless, definitive C dosage and the duration of the per day. conclusions cannot be made from common cold. The dose-response such a comparison because of relationship in these two trials was Dozens of animal studies using numerous confounding differences also quite linear up to the levels different animal species have between the trials. The most valid of 6-8 g/day, thus it is possible found that vitamin C significantly examination of dose-response is that even higher doses may lead prevents and alleviates infections therefore within a single trial that to still greater reductions in the caused by diverse bacteria, viruses, has randomly selected trial groups duration of the common cold. Dr. and protozoa. Given the universal with different vitamin C doses, so Hemilä notes that there have been nature of the effect of vitamin that exposure to viruses is similar proposals that vitamin C doses C against various infections in and the outcome definition is should be over 15 g/day for the different animal species, it also identical in the study groups. best treatment of colds, but the seems evident that vitamin C highest doses that have so far been influences the susceptibility to, Dr. Harri Hemilä from the investigated in randomized trials and the severity of, infections in University of Helsinki, Finland, have been much lower. humans. However, the practical analyzed the findings of two importance of vitamin C in human randomized trials, each of which Dr. Hemilä concludes that “given infections is not known. investigated the effects of two the consistent effect of vitamin C Our Customers Say It Best vitamin C doses on the duration on the duration of colds, and its “I use Premium Insurance Caps daily as my ‘insurance’ that I’m ¡ Essential calcium and magnesium The common cold is the most of the common cold. The first trial safety and low cost, it would be extensively studied infection administered 3 g/day vitamin C to worthwhile for individual common getting what my body needs. I am a busy mom, physical therapist, ¡ 50 mg of quercetin per capsule regarding the effects of vitamin two study groups, 6 g/day to a third cold patients to test whether triathlon and running coach and compete professionally in triathlons ¡ Highly-assimilated C. The majority of controlled group, and the fourth group was therapeutic 8 g/day vitamin C is myself. I need to make sure my body gets what it requires.” trials have used a modest dosage administered a placebo. Compared beneficial for them. Self-dosing of only 1 g per day of vitamin C. with the placebo group the 6 g/day of vitamin C must be started as GLUTEN The pooled effect of all published dose shortened colds by 17%, twice soon as possible after the onset of FREE studies has shown a statistically as much as the 3 g/day doses did. common cold symptoms to be highly significant difference The second trial administered 4 g/ most effective.” Dr Hemilä also between the vitamin C and placebo day and 8 g/day vitamin C, and states that further therapeutic groups, which indicates a genuine placebo to different groups, but only trials should be carried out to Use Promo Code EN106HH biological effect. However, the on the first day of the cold. investigate the dose-response ORDER TODAY! optimal doses and the maximal relation in the region of over 8 g/ Get three FREE Huckleberry Hammer Gel singles, value $4.20 effects of vitamin C on the common Compared with the placebo group, day of vitamin C. Limit one per customer, while supplies last / Expires 10.9.17 cold are unknown. The trials that the 8 g/day dose shortened colds used doses higher than 1 g per day by 19%, twice as much as the hammernutrition.com 800.336.1977

20 Endurance News 106 Celebrating 30 Years of Endurance! FILL THE HOLES in your diet

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH

Fueling for the Marathon with

Hammer Nutrition BY TOM RODGERS

I started running marathons should eat the same way you will in would be two fuel belt bottles mixed relatively late in life (1998) but did the marathon. at what I call “double strength,” not have my best times until my at 125 calories per bottle meaning 50th year (2010) and thereafter. It’s hard to recommend exact I would only drink half the bottle By then, I had devised a better amounts of Hammer Products at a time (about three swallows nutritional system using Hammer to use, or even exactly which for me running), and mix that Nutrition. All three of those times, flavors to use, because taste varies with a hand-up cup of water at the two standalone Houston Marathons and you should enjoy what you aid station. That makes for four at 2:59 and one Ironman marathon ingest to race your best. For me, chances to drink Hammer products segment at 3:19, came when I had running most of my marathons in at miles 5, 10, 15, and 20. In a nutrition plan that emphasized an Ironman, it helps me to drink addition to those calories, I would using a fuel belt with Sustained the plainer tasting drinks like carry three Hammer Gel packets Energy, Hammer Gel, and Sustained Energy’s plain flavor flavors like Espresso or Tangerine sometimes Endurolytes, depending with modest protein for most of the in a fuel-belt-bag or tri-short pocket on the temperature. day on the bike and early run. I to administer at miles 6, 12, and 18. then move to Hammer Gels for the Add all this together and you have I found that the more I could rely later parts of the race, emphasizing over 550 calories, which is enough on my own calories, the better the more caffeine to keep me alert and to get me through a relatively cool- odds of running the fastest pace going hard when I’m tired. Note weather standalone marathon. I in the marathon. Good nutrition that I’m a 185-pound male at 5’11”, drink just water at most other aid also ensured the most consistently which is big for a triathlete and stations. paced long training runs of 18-21 huge for a marathon runner, so miles in the months before the race, smaller men and women will need If it’s going to be a warmer also using the fuel belt with water less and will be able to digest less marathon, I would add Endurolytes fountains along the training course. than I do. products, maybe 3-4 capsules for I’ve proven this method both in cold the race, but that could be more if and hot weather. For the standalone marathon, I it’s very hot, such as an Ironman try to start with a fuel belt that marathon in the afternoon in Texas Why not just drink the fluids has two or three 7-ounce bottles, or Hawaii. I would also add an provided at the aid stations? The though I’ve raced with as many as additional two fuel-belt bottles to caloric quality required for me four in a marathon or on a training be picked up at the Ironman special to run a 2:59 marathon is much run where I might not find a water needs station. Drink even more greater than just a 3:30 jogging fountain for hours. water at each aid station, so that a marathon and I can’t do that with typical aid station strategy might just simple-sugar drinks. But even Nowadays, my ideal load for a 55- be: drink some Hammer Gel mixed for slower long training runs, you 60F day in a standalone marathon in the bottle before the aid station,

22 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

then drink two cups of water at the built a good cushion of complex Tom Rodgers is an Ironman All-World Gold aid station. carbohydrates. I also like to Status triathlete, 10-time Ironman Hawaii increase the proportion of Hammer finisher, elite coach, video producer and the When you start drinking a lot Gel to Sustained Energy the farther author of The Perfect Distance: Triathlete’s more water, you should take in the race goes. My first bottle might Guide to Long-Course Training from Velo more electrolytes. The only way be all Sustained Energy or maybe Press. He’s finished 35 marathons, including to know the exact amount is to 50%, and my last bottle is often three Boston Marathons. He coaches Ironman practice in training. Since I don’t all Hammer Gel with no protein. World Champions, beginners, and everyone like to fumble with capsules while Some people have trouble digesting in between at IronTriathlon.coach. Before running, I mix the Endurolytes any protein at all during a race becoming a full-time endurance coach, he powder directly into the fuel belt and those people should stick with designed extreme physiology experiments and trained astronauts for the International Space bottles. Hammer Gel throughout. Station at NASA in Houston. Although I’ve had my best times Racing is all about confidence, and sticking to my own products confidence comes from controlling as much as possible during as many variables as you can. the race, if you drop a bottle or Hammer Nutrition gives me the miscalculate, you can drink some confidence to plan nutrition so I of the race fluid, especially in the can focus on pacing and passing my later sections, because you’ve rivals in the final miles.

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE THE ATYPICAL HAMMER ATHLETE In each issue of Endurance News, we highlight some of the less conventional ways our nutritional fuels help people. From firefighters to farmers, Hammer Nutrition customers use our products far and wide to produce amazing results. Hammer’s “atypical athletes” show how smart fueling benefits others beyond cycling and running. This issue, we feature Chris Hanson. Here, Chris talks about his recent win at the US Squash Championships, and how Hammer products fueled his title run. Nice get! Hammer athlete wins US Squash Championships BY CHRIS HANSON

I am a professional squash player products four years ago, specifically recovery products (Hammer Whey, competing on the PSA World Tour, to help meet these grueling Recoverite, Tissue Rejuvenator), I an international circuit of the demands of squash. The first have been able to sustain the heavy most competitive squash players product I tried was Endurolytes training volume required to keep in the world. I have been playing Fizz in an attempt to avoid taking my game to the next level squash since I was four years old cramping during particularly long without my body breaking down. and competing professionally since training sessions and matches. 2013. During my squash career, I I had previously been prone to With the help of Hammer Nutrition, have been named a three-time First cramping in matches and practices I recently achieved one of my most Team All American at Dartmouth lasting longer than an hour, and important career goals: winning College, risen to a career-high of needed a solution. After a week of the U.S. National Championships. I #66 in the world on the PSA Tour, use, I was sold. I have not had a was sidelined from competition for and have become the U.S. National serious bout of cramping during almost all of the 2016 due to injury, Champion. competition or training ever since. so coming back and winning the U.S. title for the first time in March was Squash is one of the fastest growing I quickly expanded my fueling truly an unbelievable experience. sports in the United States and the efforts from Endurolytes Fizz to the I am now looking forward to an physical and mental demands of wider range of Hammer Nutrition intense training schedule this the game are uniquely challenging. products to meet all of my body’s spring and summer in New York It is often described as “physical needs. Hammer products have City, where I am based, ahead of chess.” A squash match consists of helped me go to another level the 2017-2018 tournament season two players competing on an indoor completely. It’s not only important starting in September. Given the court to win points. Win 11 points to to push yourself in one training results I have already achieved from win a game, win three games to win session; you have to be able to teaming up with Hammer Nutrition, the match. push yourself training session after I am incredibly optimistic about training session to get results. the future of my squash career and To succeed in squash, a player has Armed with my favorite Hammer reaching my next goals! to have the right mix of seemingly fueling (HEED, Fully Charged) and opposite athletic attributes— speed and agility, and also endurance; strength to repeatedly lunge in How A Pro Squash Player Hammers: and out of positions, and also Pre-training: Pre-match: flexibility and extended range of Hammer Gel, Fully Charged, Hammer Gel, Endurolytes, Digest motion. Squash is one of the most Digest Caps Caps demanding sports out there. Forbes During training: During match: Magazine has even rated squash HEED, Endurolytes HEED, Endurolytes as the world’s healthiest sport, just ahead of rowing and climbing. Post-Training: Post-Match: Recoverite, Hammer Whey, Tissue Recoverite, Hammer Whey, Tissue I started using Hammer Nutrition Rejuvenator, Amino Endurance Rejuvenator, Amino Endurance

24 Endurance News 106 Celebrating 30 Years of Endurance! WHEN IT COMES TO ENDURANCE FUELING, WE WROTE THE BOOK!

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hammernutrition.com August/September 2017 EN KNOWLEDGE DANGERS OF WHEAT

Wheat: An everyday dietary danger BY WILLIAM DAVIS, MD.

What food can cause devastating inflammatory intestinal destruction that, if unrecognized, can lead to disability and death? wheat elimination is a means of Increase blood sugar higher and faster than table sugar? Trigger autoimmune achieving marked reduction in LDL, especially the small, heart inflammation in the thyroid? Create intestinal bloating, cramps, and alternating disease-causing variety); and diarrhea and constipation, often labeled as irritable bowel syndrome? Weaken C-reactive protein plummets. In the muscle controlling food exit from the esophagus to the stomach, resulting in addition, intestinal complaints like reflux esophagitis (heartburn)? Worsen schizophrenia in susceptible individuals? pain, gas, and bloating improve or disappear; gastroesophageal Contribute to behavioral outbursts in children with autism? Increase the risk of reflux often disappears; rashes or worsen various inflammatory diseases such as rheumatoid arthritis, ulcerative improve; inflammatory conditions colitis, dermatitis herpetiformis, systemic lupus, pancreatitis, and increase like rheumatoid arthritis improve; diabetes (adult or type 2) is more measures of inflammation? Cause unexplained anemia, mood swings, fatigue, easily controlled; and behavioral fibromyalgia, eczema, and osteoporosis? disorders and mood improve.

That food is wheat. Yes, the destructive and sometimes fatal In people who have celiac disease, ubiquitous grain we are urged to nature of this common dietary the meticulous avoidance of wheat eat more and more by the USDA, product. Celiac disease affects more gluten and gluten from other the American Heart Association, than two million Americans. The sources, including rye, spelt, and the American Dietetic Association, medical literature is filled with barley, will be necessary. But there and the American Diabetes case reports of deaths from this are millions of Americans who Association. Wheat is among the disease, often after years of struggle are suffering wheat-intolerance most destructive ingredients in the with incapacitating intestinal in some form, from skin rashes modern diet, worse than sugar, dysfunction and encephalopathy to arthritis to depression, who worse than high-fructose corn (brain inflammation). are wheat sensitive but remain syrup, worse than any fat. What unaware. other common food can result in What happens when you remove such an extensive list of diseases, wheat from the diet? Experience Beware of the food industry’s efforts even death? at our clinic has shown that the to capitalize on wheat intolerance majority of people quickly shed with products known as “gluten Few foods occupy the exalted excess weight in the first few weeks, free.” These are generally foods position that wheat has gained, selectively lost from the abdomen that don’t trigger the inflammatory earning over 20,000 research (what I call “wheat belly”); blood response of wheat, but still cause publications in the medical sugar plummets; triglycerides drop high blood sugar, weight gain, and literature over the past 30 years, up to several hundred milligrams, other abnormalities. many studies detailing the HDL increases, LDL drops (yes,

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hammernutrition.com August/September 2017 EN KNOWLEDGE PRODUCT SPOTLIGHT

Need Perpetual Energy? Try Perpetuem Solids The healthy, chewable energy source

BY ENDURANCE NEWS STAFF

he search for a convenient yet high-quality, solid-fuel source that isn’t candy is over. With T Perpetuem Solids, you have the same time- proven Perpetuem formula in easy-to-chew, easy- to-digest portable tablets. Our hunger-satisfying Solids are:

• Fresh and tasty even in the heat • Steady, reliable energy • Convenient and easy to carry

Like our popular powdered Perpetuem, Solids contain complex carbohydrates, soy protein, healthy fats, and potent support nutrients.

Not designed to be dissolved in water, Perpetuem Solids are convenient and, perhaps best of all, they don’t have a time limit on palatability or stability so there is no limit on how you Hammer. Just how we like it!

Hammer athlete Evan Perperis loves his Solids. “I’ve been using Perpetuem Solids for three years lasts longer than 2 hours, use Perpetuem Solids now during Spartan events, ultras, and at the alone or in combination with our other Hammer World’s Toughest Mudder. The solids take a few fuels, such as HEED, Perpetuem, Sustained minutes to break up and chew, but I notice a change Energy, or Hammer Gel. in energy and a fullness very quickly.” (Please note: we advise that you eat them slowly Every 3 tablets of Perpetuem Solids contain 100 and be mindful if you have dentures or dental calories. For ultra distance events or exercise that concerns).

28 Endurance News 106 Celebrating 30 Years of Endurance! Ultra Endurance Fuel formulated for the long haul Your longest workouts and races may be a challenge, but Perpetuem will take the guesswork out of fulfi lling your fueling requirements. On the road, the water, or trail, Perpetuem is the breakfast, lunch, and dinner of champions!

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hammernutrition.com August/September 2017 EN KNOWLEDGE ADVICE FOR PROPER FUELING

- HAMMER NUTRITION Answers to frequently asked questions about Hammer Supplements BY ENDURANCE NEWS STAFF

I’m at a high altitude Motocross deal with the altitude better. and 4-5 hours from now would be race with a friend this weekend appropriate. She should also take and she is struggling with elevation The minerals in Endurolytes are 3 Endurolytes (not Endurolytes sickness. I’m wondering if Endurolytes very important; too much fluid Extreme, “regular” Endurolytes) or Xobaline would help at all. It’s all without electrolytes can also create now and again 3 hours later with I have with me. Any suggestions for a serious situation (hyponatremia) water. Avoid alcohol and consume helping her with this? that can be exacerbated in minimal-to-no caffeine. high altitudes. She needs to be When I crewed for a cyclist consuming ample amounts of fluid competing in the Race Across along with Endurolytes. The ginger America, we supplemented her with root component in Endurolytes will Xobaline when she was on the high be helpful in dealing with nausea. altitude part of the route in through most of Wyoming and Colorado. I I cannot make any kind of can’t speak for altitude sickness, medical diagnosis, but I think which can lead to serious medical that giving her 1 Xobaline tablet consequences, but it did help her (dissolved under the tongue) now

W Recently I’ve had a few vegan HEED for a 3:1 carb-protein ratio. approximately 115 calories from triathletes join our team. Every two-scoop serving of roughly 30 grams of carbohydrates. Recoverite is out, due to the whey. Recoverite contains 170 calories, then add 1/2 scoop of Hammer What would you suggest for these 33 grams of carbohydrates, and 10 Vegan Protein which equals 55 athletes to get the optimal 3:1 carb to grams of whey protein. To make calories from 10 grams of protein maximize their recovery? a similar recovery drink using and 2.5 grams of carbohydrates. Hammer Vegan Protein: Great question! You can make a Total carbohydrates: 32.5 grams really solid vegan recovery drink Start with 1 slightly heaping Total protein: 10 grams by mixing our vegan protein and scoop of HEED which has Total calories: 170

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30 Endurance News 106 Celebrating 30 Years of Endurance! All the ENERGY you need now in convenient Stick Packs

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE

The Big C Express Team in action at the 2017 Napa Valley Tour de Cure. (From left to right) Steve Alford, Sean Ferber, Pep Lopez, Stephan Rosen, and Chuck Maytum. Not pictured Omar Rivero. Photo: Courtesy Stephan Rosen Riding for the Cure Stephan Rosen completes his 15th Napa Valley Tour de Cure BY JEFF TROUPE Stephan Rosen on an evening ride with friends across the Carquinez Bridge. Photo: Stephan Rosen There are many reasons people get involved in the sport of cycling. Improved Napa Valley 2017 100 mile course fitness, the camaraderie HEALDSBURG within the cycling CALISTOGA community, love of the Old Faithful outdoors, and the challenge ALEXANDER VALLEY of striving for new goals are some of the answers that many cyclists would give, and for good Tour now has NAPA VALLEY reason. And while 10-year Hammer five courses, which 29 Sponsored Athlete Stephan Rosen range in distance from 10 to first half The safe, effective formula enjoys these aspects of the sport, he 100 miles. Veteran’s Home second half has found yet another reason ( Start and Finish ) to ride. A true century buff, for higher, sustained energy levels Stephan has continued for 15 Stephan has been “serious” years to raise money for diabetes about cycling since 1982 when he research and awareness about this YOUNTVILLE purchased a Miyata 912, which devastating disease. “I continue to ¡ Reduces muscle fatigue he used to commute (rain or ride in honor of my friend Joe Zalla, snow) to his job at New York’s who organized the first team with Columbia University. Back in which I rode my first 100 miles for ¡ Enhances energy and endurance California, Stephan was introduced the ADA, and Olivia Vogele (whose to Hammer CEO Brian Frank father & grandfather are very weather in the valley is ideal ¡ Increases workload capacity by mutual friend and riding special to me), and many others, to for cycling with temperatures companion, Arlan Alumbaugh. It support my friends with diabetes, usually in the 70’s, moderated by was then that Stephan became and to raise awareness and money the cooling effect from the San serious about his fueling and for this important cause.” Francisco Bay and nearby Pacific supplementation as well. Ocean. The Napa Valley Tour begins in the Since 2003, Stephan has picturesque village of Yountville, Each of the 15 rides has been participated in the Napa Valley special to Stephan, but the Hammer athlete Ryan Ingham training in the Telegraph Pass in California and takes riders through 90 Capsules Yuma, Arizona. Photo: Courtesy Ryan Ingham Tour de Cure, the premier fund- some of the world’s premiere grape 2017 ride has been especially $49.95 raising event for the American growing country. Just beyond meaningful. As he reflected on his Diabetes Association (ADA). In the the 20 mile point, riders begin to most recent Tour Stephan said, months leading up to the event, climb as they exit the Napa Valley “Every Tour has its place, however, ORDER TODAY! Use Promo Code EN106FC riders raise sponsorship dollars as and begin to enter the Alexander this year the support I received was Get three FREE Fully Charged single serving stick packs, value $4.47 lump sum donations or on a per- Valley. The course loops around the over the top. That heartfelt and Limit one per customer, while supplies last / Expires 10.9.17 mile basis. Riders of all abilities quaint town of Healdsburg before unselfish support both emotionally can participate as the Napa Valley returning to Yountville. The May and financially gave me a great hammernutrition.com 800.336.1977

32 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

sense of pride and hope.” The playlists together, telling stories of occasions as I can ride harder with financial support that Stephan rides (often my recent adventures) it. I tend to fuel with Hammer Gel garnered was indeed impressive. to get them to dig deep, and hearing for short (less than 2-hour) rides, Stephan raised a total of $13,415, afterwards that they loved the class. but my go to fuel is a bottle with the fourth largest total of any It does not get much better than two scoops of Sustained Energy and individual fundraiser. that.” one scoop of Lemon-Lime HEED. I’ll also carry pre-made baggies His team, the Big C Express is Stephan achieved a PR in the of that mix for the longer rides. comprised mainly of members of Diablo Challenge last October, an Sometimes I will also add a scoop Stephan’s Cycle Fit class which he 11.2 mile, 3,249 foot ascent to the of Fully Charged to that mix. My teaches at the Big C Fitness Club in top of the Bay Area’s second highest supplementation is regimented. I Concord, CA. The stationary bike peak. He credits Hammer Nutrition use the coin pouches and every class has been a great way to get for this achievement, which he hour I take four Endurolytes, two people more involved with cycling. describes as his biggest in recent Endurance Aminos, and two Anti- Stephan inspires his students to memory. Stephan uses almost all Fatigue Caps.” achieve new heights as more Big C of Hammer’s products yet is more Express members participated in “scientific” when fueling for cycling The American Diabetes Association the century Tour de Cure ride in than his other athletic endeavors. has 80 Tour de Cure events in cities 2017 than ever before. When asked “My supplementation for longer/ all across the United States. For what he enjoys most about being harder events or training consists event listings in your area, please a Cycle-Fit instructor, Stephen of pre-ride Endurolytes, Race Cap visit tour.diabetes.org Click the replied, “I like playing MY music Supremes, Endurance Aminos, and donate button to sponsor Stephan, loud! I love seeing my students Anti-Fatigue caps. Fully Charged or any of the other inspirational respond to my efforts, to motivate is my new secret weapon! I also athletes participating in a Tour de them. I love music and putting love Race Day Boost for ‘special’ Cure event.

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Hammer athlete Ryan Ingham training in the Telegraph Pass in 90 Capsules Yuma, Arizona. Photo: Courtesy Ryan Ingham $49.95

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE

PE Teacher: Mindy Przeor completes Black Canyon Trail 100K

BY JEFF TROUPE

2017 Brinton Elementary in Mesa body enough time to recover and Black canyon trail Arizona has a very special PE stay healthy.” teacher, Mindy Przeor. Mindy has 100K been faithfully using Hammer Although the race takes place in mayer high school track Nutrition products since 2009 when February, a typically mild weather (start and finish) a Hammer Nutrition representative month for much of Arizona, introduced her to them at her local temperatures can soar into the 17 triathlon shop. She really liked the nineties. The 2017 edition of the products and Hammer’s fueling event had its own challenges, as and replenishment philosophies, record rain and snow pounded the 69 but it was the results that kept her region in the weeks leading up coming back. “In sixteen months of to the race rendering the trails a training, the last twelve of which muddy mess. I was on Hammer exclusively, my half marathon time dropped The course begins in Mayer, almost 40 minutes. My 5K time Arizona, at a high school track, and dropped to 21 minutes, and my next winds its way through the Black marathon was a 3:34; a 90 minute Canyon trail to its terminus at improvement from my previous the Emery Henderson Trailhead marathon!” near the desert outpost of New 17 River for a net elevation loss. A In 2012, Mindy and her husband key feature to the course is a Kris, also an avid runner, were Black canyon City crossing of the Aqua Fria River Turnaround accepted as Hammer Sponsored at the 50K mark. But with 50K point Athletes. Kris also has seen great rivers and creeks swelled to (2017 only) results with Hammer products and capacity, including the Agua recently clocked in at 2:57 at the Fria, race directors were forced Phoenix Marathon. Mindy never to alter the course to an out and saw herself tackling anything back with the start and finish now longer than a 50K, but at the behest being in Mayer. This meant that of her best friend and training the second half of the race was now agua fria river partner Leilah, the Black Canyon transformed into a brutal climb for 100K became her next challenge. the already tired legs. new river

There were three scheduled 20-mile Athletes were able to place drop training runs in the months leading bags at four of the ten aid stations up to the race located in different spaced throughout the course. emery henderson sections of the course. Mindy recalls These numbers were cut in half to phoenix trailhead after the first training run, “I felt when the course was modified to (original finish) good with my training. My nutrition an out and back. Mindy’s drop bags was dialed in with Hammer and I were loaded to the gills with dry hit the miles I needed to hit. I ended clothing, first aid items, Hammer was going to be tough, an uphill up getting several weekends of Gel, and Sustained Energy. climb. The rain was holding off long back-to-back runs in through which was a good sign. As part of December and January. I also Mindy made it to the 50K point and her strategy, Mindy would have made sure to get in some good rest was surprised to find friends there a pacer during certain sections of weekends to make sure I gave my to cheer her on. The second half the course, including the final 12.5

34 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

miles, to keep her on track and for Canyon 100K with a time of How Mindy Hammered encouragement. 17:04:20. Out of 324 runners to before The week leading up start the race, only 250 completed to the race: Race Day Boost The final four-and-a-half miles felt it under the 20-hour cutoff mark. PE Teacher: Mindy Przeor like an eternity to complete. It had 1 hour prior to start: 2 Endurance She was presented with her Black completes Black Canyon Trail 100K been raining since mile 38 which Canyon 100K belt buckle, and a Amino & 2 Anti-Fatigue Caps, made this last section very slick. big serving of Recoverite. “I am so Endurolytes Fizz until race start The temperatures were dropping BY JEFF TROUPE glad I went and did this! It was 15 minutes prior to race start: and the wind was picking up. an experience I won’t soon forget Banana Hammer Gel Hypothermia was a true danger and it was quite empowering,” said which other runners fell victim to Mindy. during Throughout the 17 and thus could not finish the race. hour day: 16 scoops of Sustained “The climbs on this section were Energy, 9 servings of Chocolate brutal and I was not moving fast. Peanut Butter Hammer Gel Plus, the more we climbed, the 1 Anti-Fatigue Caps, 1 windier and colder it got. I was very Hourly: grateful to have my pacer Shannon Endurance Amino, 1 Endurolytes talking to me and keeping me post-race Vanilla Recoverite moving!“ along with 2 Tissue Rejuvenator Capsules ,1 AO Booster, 1 Super Mindy crossed the finish line at Antioxidant, 1 Xobaline 12:04 a.m., completing the Black BEAT THE PAIN WITHOUT NSAIDS

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH Carb King: Maltodextrin Rapid energy (GI rating of 100, the same as glucose). During exercise and immediately after, that is EXACTLY what you want. Longer-lasting energy (no “flash and crash”). More calories can be efficiently digested from complex carbs than from simple sugar. Less potential for stomach distress. Carbs are King Benefits Of Complex Carbs Over Simple Sugars BY STEVE BORN Athletes know that carbohydrates energy—or do simple sugars and/ a greater volume of calories from are king when it comes to fueling or a combination of simple sugars complex carbohydrates than it can during exercise. Unfortunately, reign supreme? To answer these from simple sugars. choosing a fuel with the right questions, let’s first take a look at carbohydrate continues to be very how your body responds to different Put it to the test frustrating and confusing for many sugars. This involves a basic Exercise pace makes a big difference athletes—especially now, given understanding of “osmolality.” with regard to the ease of digestion the abundance of “cutting edge” of food and fuel. At a more leisurely sports fuels on the market and their What is osmolality? pace, athletes can digest just about hype. But if you care about having Osmolality is the concentration of anything and in high quantities. higher-quality workouts and better a solution’s dissolved particles, or Boost the intensity above “recovery race results, choosing the right carb solutes, that can permeate a cell pace,” however, and the osmolality makes an enormous difference. membrane and thus contribute to of the fuel you’re consuming DOES osmotic pressure (think: osmosis). matter! The contenders: complex Among other things, it determines carbohydrates and simple sugars We repeatedly observe that when how many calories can be efficiently Hammer Nutrition has consistently athletes consume carbohydrate absorbed from the gut. The and emphatically maintained that solutions containing either osmolality of body fluid is 280-303 endurance athletes will perform glucose or fructose, or both— mOsm, so the solution of the fuel significantly better if they fuel combinations that supposedly you’re consuming must be within their bodies during exercise only increase carbohydrate oxidation those isotonic parameters for the with complex carbohydrates, rate—they usually experience fuel to be efficiently transported avoiding simple sugars. Not gastrointestinal upset. This is to the bloodstream for eventual surprisingly, Hammer Nutrition why we remain convinced that conversion to energy. Some points to fuels are comprised only of complex the ideal carbohydrate source for keep in mind about osmolality: carbohydrates (maltodextrin), athletes engaged in moderate- with no added simple sugars The higher the simple sugar to-high intensity training and (glucose, sucrose, or fructose). content, the higher the solution racing is complex carbohydrates Other companies, however, are osmolality, the less of it is absorbed (maltodextrin) only, and it’s why increasingly producing sports immediately. If you consume a Hammer Nutrition fuels are fuels composed of simple sugars, simple sugar fuel, your body will formulated the way they are. For whether solo or in combination— only permit a 6-8% solution for fuel 30 years and counting, thousands and occasionally with maltodextrin replacement, which severely limits of athletes have enjoyed better included as well—touting them as a the amount of calories that are workouts and race results—without superior exercise fuel. available for energy production. uncomfortable GI distress—using Hammer Nutrition fuels and So what is the best carbohydrate Maltodextrin matches body adopting our protocols. Put our fuels for the endurance athlete? Does fluid osmolality at concentrations to the test against anything else out maltodextrin stand alone as the as high as 15-18%. That means that there, and we guarantee that you premier source of carbohydrate your system can comfortably digest will too.

36 Endurance News 106 Celebrating 30 Years of Endurance! Concentrated energy no stomach distress

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Hammer athlete Steven Terry picks up the pace on an afternoon ride. Photo: Courtesy Steven Terry

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hammernutrition.com August/September 2017 EN INTERNATIONAL EUROPE

Unorthodox use of a city bike at the Soviet War Memorial. EU distributor Buddy van Vugt and I pose in the In front of Parliament with four of Krisztian’s booth at Solomon Ultra Trail Hungary in Szentendre. Hammer Ambassadors.

Pictured Above: European Distributor Visit Budpest by night! One of the prettiest cities I’ve ever seen. BY BRIAN FRANK

In June, I was fortunate to be able technology, nothing can replicate doing business (principles before to take an extended trip to visit the benefits of spending several profits, etc.) spending only a few our new Hammer distributor for days getting to really know days in each country sometimes Hungary and Switzerland, as well someone and learn about their seems inadequate, which is why as our long time distributor for operations and how they do it’s necessary to go back and check the UK. In between all of that, I business. I seek to do this with on them from time to time and to managed to squeeze in a 10-day every distributor we work with in maintain continuous contact via ride around the island of Sardegna each foreign country. It’s doubly phone and email in between visits. with my Italian family from the important for me, because we ASD Berti bike club that I have are expecting each distributor to Hungary - I arrived in Budapest been riding with now for 20 years. basically replicate our US model– late on the evening of June 1st Some might wonder if this is really multi-channel sales, big education with Krisztian Bezzegh cheerfully a business trip or just an excuse and customer support efforts, waiting to pick me up. We hit the to travel with my bike and ride ambassadors, sponsored athletes ground running at 7a.m. the next around beautiful countries. With and events, etc. As a result, my morning going to a masters swim a completely straight face, and in visits are more like business workout and meeting a group all truth, it’s both! Having been an boot camps, where I spend 8-12 of his ambassadors and clients International Business major in hours a day working alongside before continuing with shop visits. college, it’s fitting that Hammer is our distributor and their staff at We finished the day loading his now in over 25 foreign countries events, in their offices, on rides, van. The next morning we set off and growing strong. over meals and often after dinner to the riverside resort village of into the wee hours of the night. Szentendre (aka Saint Andrews) Despite all of our modern Since I have a unique way of where we set up a booth for the

38 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

With Remo Thony overlooking beautiful Lake Lugano in Switzerland.

Last day of the Giro del Sardegna.

Solomon Ultra Trail Hungary Tawana, his brother, and their event. We expo’d there all weekend, family at their new home outside of did a few rode rides to get my legs London, near Essex. It was the first under me, and finished off the trip time I had ever spent in England with a day and evening of sight outside of London. I really enjoyed seeing around the beautiful city the rural communities and the of Budapest - by far the cleanest, riding was great as well. Bill is in Hammer Hungary distributor Krisztian Bezzegh, friendliest big European city I have a rebuilding phase right now with ready for business at Solomon Ultra Trail Hungary. had the pleasure to visit. I can’t a lot of changes because of their wait to go back! living arrangement. We are hopeful that Hammer Switzerland - Although we have UK can grow to be a force had distribution in Switzerland for in sports nutrition in the over 13 years, much of that time UK where the market is it has been more theoretical than big, but totally dominated actual. Thus, I am very excited by brands selling cheap about Remo Thony, our 3rd and products filled with–you newest distributor. He’s young, ambitious and already has a strong guessed it–sugar, salt ecommerce/direct-to-consumer and citric acid! They have background. We met up in Lugano, deep pockets and don’t on the Italian border for two days of play nice on the B2B side, long rides and longer talks. It was so we are going around a most productive visit and we are them and straight to eager to put the Swiss program into the consumer–as we In front of the Tea House with a bunch of fast chaps from the Victoria Cycling Clubbooth at Solomon Ultra Trail Hungary in Szentendre. high gear. originally did in the US, and have successfully UK - My fourth and final week done in every other in Europe was spend with Bill country we’ve entered.

hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH

“Consumption of large amounts of HFCS may be one of the primary culprits in the global epidemic of type- 2 diabetes.”

HFCS

HFCS consumption &

type 2 diabetes BY STEVE BORN

Add another reason to the list of astronomical, it shouldn’t come by high levels of sugar in the why High Fructose Corn Syrup as too much of a surprise to you, blood. The Center for Disease (HFCS) should be avoided at considering that the U.S. is the Control estimates that there all costs. The results of a study largest producer of HFCS. What’s are 1.4 million new diagnoses of by researchers from the U.S. also disturbing is that Mexico’s diabetes in the U.S. each year and Great Britain show that HFCS intake has been on the rise, and 1.5 million deaths from consumption of large amounts of dramatically so, ever since the U.S. diabetes worldwide. According HFCS may be one of the primary started exporting HFCS after trade to the International Diabetes culprits in the global epidemic restrictions were lifted in 2008. Federation, more than 400 of type-2 diabetes. Published million people around the world in Global Public Health, their The lead study author, Dr. Michael are afflicted with diabetes (90% research found a greater prevalence Goran, stated, “High fructose corn have type-2 diabetes). The World of the disease—an astonishing 20% syrup appears to pose a serious Health Organization estimates higher rate of type-2 diabetes—in public health problem on a global that worldwide deaths from the countries with the highest rates scale. The study adds to a growing diabetes will double by 2030. of HFCS consumption. body of scientific literature that Clearly, thanks to the widespread indicates high fructose corn availability of HFCS, this Disturbingly, the U.S. had the syrup consumption may result worldwide epidemic can become highest per-capita consumption in negative health consequences even worse. If you want to take of HFCS out of all 42 countries distinct from and more deleterious a significant preventative step studied, an alarmingly high than natural sugar.” toward protecting yourself against 55 pounds per year. You read type-2 diabetes, avoid HFCS! that correctly—55 pounds Type-2 diabetes, the most common annually! Though that amount is form of this disease, is caused

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Hammer athlete Steven Underwood nearing the fi nish at the Encinitas Mile. Photo: Chris Friend

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hammernutrition.com August/September 2017 EN PROVISIONS ESSENTIALS

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42 Endurance News 106 Celebrating 30 Years of Endurance! Runyan Short Sleeve Tech Tees

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Reilly Smith and Katie Ryan out on a training run in Southern California. Photo: Wadley Photography

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Kelvin Busienei recovers after a training run. 3 Tips Photo: Courtesy Kelvin Busienei to Optimize Recovery BY KIRSTIN LAURITZEN, DC I recently spent an entire weekend Determining proper recovery time choose foods with higher nutrient working on CrossFit regionals depends greatly on the body’s density like vegetables over bread. athletes in the West region. It was conditioning, the intensity and Choose foods high in antioxidants an incredible weekend and I began duration of the training session. like blueberries to counteract to make some observations about Suggestions differ for everyone, but the damage from training. For different recovery patterns and taking 1-3 rest days during the week particularly sore days, increase your strategies. is a good place to start. vitamin C intake with oranges. The average athlete should consume How quickly an athlete recovers 2. Keep up with “body work”. For between 1-2 grams per kilogram of depends on several factors including bodyweight of protein for optimal diet and nutrition, level of training those that train every single day at any level, “body work” is imperative training and recovery (to find (professional versus amateur), your average weight in kilograms, and how well an athlete takes because of the stress and strain. Chiropractors, massage therapists multiply your weight in pounds by care of their body (overall health). 0.4536). The thought and preparation that and physical therapists have great goes into a training session often tools to identify weak and tight overshadows the little thought areas, which effect workouts and put into what comes after a very the length of time needed to recover. important part of training: the Imbalances in muscles (from recovery. weakness or tightness) can cause altered gait patterns that effect Here are my top 3 recommendations efficiency and how joints move. for my athletes for better recovery: The body is connected from head to foot, so pain in the shoulder may be caused by an imbalance in the hip or 1. Smart training. Whether you foot. If the aches can be avoided and have a coach or you coach yourself the movement improved, time spent through your season, training smart recovering will be more efficient. At is key to getting to the finish line the end of every season, taking time with the least amount of issues to rest is imperative before training and for longevity in the sport. season starts again. Listen to your Overtraining is an athlete’s worst Dr. Kirstin Lauritzen is a Chiropractor in coach or spend a good while resting enemy and is something that should Portland, Oregon, & a candidate for a Masters and lightly training. be avoided as much as possible. in Nutrition and Functional Medicine. She holds bachelor degrees in Psychology and During one workout, depending Neuroscience, Spanish, and Human Biology. on the level of difficulty, the body 3. Fuel right. Recovering well is She has recently competed in several half needs time to rebuild the muscle also determined by your nutrition. marathons and is taking on her first triathlon and tissue damage. This is often Optimizing macronutrient (protein, this year. Dr. Lauritzen specializes in educating noticed when the day-after soreness fat and carbohydrate) intake for others about nutrition and its importance in life, begins to kick in. The body needs your body and your training level especially in the lives of athletes. She’s been time to heal. The amount of damage can make the biggest difference hammering since 2011. For more information: the body sustains is going to be in how you feel, from the next day www.discoverfunctionalnutrition.com or find different per athlete per workout. to the day of your event. Try to her practice at www.lauritzenchiropractic.com.

44 Endurance News 106 Celebrating 30 Years of Endurance! THE MOST EFFECTIVE technology for enhancing 3 Tips your performance to Optimize Recovery BY KIRSTIN LAURITZEN, DC Electronic Muscle Stimulation technology is one of the most powerful tools you can use as an endurance athlete. Benefi ts include: ¡ Super charges workouts ¡ Quick painless recovery ¡ Faster training results

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hammernutrition.com August/September 2017 EN KNOWLEDGE NUTRITIOUS RECIPES

FROM THE KITCHEN OF LAURA LABELLE

Carb Crazy! BY LAURA LABELLE

Lately, I have been becoming more pastries, pasta, most breads, and Hopefully you will have fun with aware of my carbohydrate intake. cereals. For me, these are the some of the new recipes, and As I age, I realize my body responds easiest to “go to”. I have been substitute a yummy veggie dish or differently to carb consumption. working on providing a large variety salad for an easy rice or pasta fix. More specifically, I feel like the of alternative recipes in our newly It’s fun to mix it up a bit and start more simple carbs I allow in my revised edition of “In The Kitchen eating differently. Over time, you diet, the more unwanted weight With Hammer Nutrition” to help will see a difference in your body I gain. One thing is certain: “Not our readers make easy, less simple- mass and energy levels. all carbs are created equally,” carb meal choices. Our bodies to quote Brian Frank— and he process simple carbohydrates like couldn’t be more right. There is a sugar, which causes our insulin major difference between simple to spike and has an immediate carbohydrates and complex, negative effect on our liver. This and how our body processes and is not an optimally desired return metabolizes both. While most of energy output for your exercise weight loss plans these days needs. encourage you to “avoid carbs,” the real trick is identifying “the Complex carbohydrates include right carbs,” not avoiding them whole grains, starchy veggies, and altogether. legumes. Your body will not process Carbohydrates are made up of three these nutrients like a sugar; rather, major components: fiber, starch and it will use them as a slower burning sugar. Fiber and starch are complex energy source, allowing your body carbs, while sugar is a simple to use the much-needed fiber. A carb. Choosing the “right” carbs is complex carbohydrate will be slowly really determined by the ratios of metabolized and easily converted Laura Labelle studied at Ecole De Cordon Bleu these micronutrients, and how you to usable energy. This is the sweet in Paris, and is an acclaimed California-based chef. She opened the popular was consume them. zone we like to target for pre-, Cafe Luna, during and post-workout nutritional in-house chef for Mix This music studio, and Simple carbohydrates include needs. operated her own catering company.

46 Endurance News 106 Celebrating 30 Years of Endurance! Repair and Repeat with premium quality whey isolate

Hammer athlete Zachary Hilton celebrates his climb to the top of Donner Summit. Photo: Courtesy Zachary Hilton

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hammernutrition.com August/September 2017 EN KNOWLEDGE NUTRITIOUS RECIPES

Quick Veggie Saute Makes 2-4 servings

Ingredients: Preparation: 1 Tbsp organic avocado oil In a cast iron skillet add oil. Toss in the onions, 1 medium sweet onion sliced in larger moon shapes. Add largely cut 1 bunch of broccolini broccolini and long sticks of zucchini. Mix for 7 2 medium zucchinis minutes so veggies are bright in color, preserving enzymes and minerals. Season with either Seasonings: see suggestions below Oriental or French Country Seasoning. Oriental Seasoning: Optional: grilled meat, fish or poultry 1 Tbsp of fresh ginger, grated 2 cloves garlic, minced A light meal that does not require a carbohydrate, 1/2 cup chopped cilantro perfect for a warm summer night. 2 Tbsp coconut aminos French Country Seasoning: 1 Tbsp herbes de Provence 1 clove garlic, minced 1 tsp grated fresh lemon rind

Creamy Miso Dressing

Ingredients: Preparation: 2 shallots, minced Put all ingredients in a blender and pulse until 1 clove garlic mixed and creamy! Enjoy over your favorite 2 Tbsp lime juice salad, poultry or chicken. 2 Tbsp white miso 2/3 cup organic olive oil 1/3 cup water

Zesty Artichoke and Lemon Dip

Ingredients: Preparation: 2 cloves garlic In your food processor, mix garlic, shallots and 2 shallots, peeled lemon juice. Mince shallots and garlic. Add 2 Tbsp lemon juice remaining ingredients except for the artichokes. 1/2 cup mayonnaise (vegan optional) Add artichokes last and pulse minimally. Serve 1 Tbsp apple cider vinegar with veggie sticks or your favorite rice crackers. 3/4 cup cooked lima beans 1 Tbsp fresh parsley 1/2 tsp Himalayan salt 1 tsp mustard seeds Fresh black pepper to taste 2 1/2 cups drained cooked artichoke hearts Optional: 1 roasted and seeded jalapeno, minced

48 Endurance News 106 Celebrating 30 Years of Endurance! New Edition! Healthy Recipe INSPIRATION

TIP: Apple Delicious with grilled, chopped Avocado chicken

rest or shrimp! HotEntrées Turmeric Cereal Salad From the Kitchen of Laura Lee Labelle Gingerbread Oatmeal Makes 2 servings Makes 4 servings Beef ...... 129 Salads Preparation: Ingredients: Ingredients:Chicken ...... In a medium-size saucepan, prepare the 137 Makes 1 serving cereal according to package directions.1 head butter lettuce, shredded Preparation: 2 servings oatmeal or Cream of Rice Seafood ...... For extra fl avor, cook cereal in almond3 Belgian endives, 149 Combine salad ingredients in a large Preparation: milk instead of water. As the cereal 2 tsp. grated fresh turmeric cut crosswise into ribbons bowl. Add dressing, gently toss, serve! cooks, add either the turmeric or Tissue Ingredients: Cook oats in water along with the fresh (or 4 Tissue Rejuvenator capsules...... 157 ginger, turmeric, currants, and cinnamon. Vegetarian Rejuvenator capsules. (Break open1 large the crisp apple, peeled and cubed 1/2 cup old fashioned oats 1 tsp. honey (if using Tissue Rejuvenator) capsules and pour the contents into the Drizzle the cooked cereal with the 1 avocado, peeled, pitted, and cubed cereal.) If using Tissue Rejuvenator, add 1 cup water molasses, then sprinkle with the fl ax seeds. For a little additional sweetness, the honey to offset the slightly 1bitter tsp. fresh dill, minced (or dried dill) 1 tsp. fresh, grated ginger add a bit of honey or coconut sugar. Marinades & Rubs ...... fl avor. Serve with your choice of toppings 167 1 tsp. fresh, grated turmeric root and milk. Dressing: 1/4 cup dried currants Juice of one large lemon 1/2 tsp. powdered cinnamon 1/4 cup extra virgin olive oil 1 Tbsp. molasses Salt and pepper to taste 2 teaspoons golden fl ax seeds Combine ingredients in a small bowl (or Hammer Blender Bottle!) and mix well.

30 Entrees 1.800.336.1977 • 21 www.hammernutrition.com 31 • www.hammernutrition.com • 20 1.800.336.1977 •

Download 127your www.hammernutrition.com FREE copy• today! Coming to Kindle soon! 100+ pages of newly updated, healthy, wholesome, and fresh ideas you’ll love!

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hammernutrition.com August/September 2017 EN KNOWLEDGE EXPERT ADVICE 3 common coffee myths, debunked BY VANESSA GAILEY

Approximately 54% of American adults have at least one cup of joe daily, according to the National Coffee Association. That’s more than 125 million coffee drinkers each day in the U.S. With so many connoisseurs, you’d think that most of us would be better educated as to the facts about coffee, but the popular myths abound. Here’s a look at some of the common ones, debunked!

Beans stored in supermarket display bins are Bulk coffee exposed to oxygen and light, some of the worst beans in bins factors for degradation of a bean’s flavor. Also, the bins can become covered with coffee oils, at the grocery which turn rancid over time. For the freshest store are the beans, buy directly from micro-roasters like best to buy. 53x11 Coffee.

Caffeine is a component of the bean, and while There’s more roasting coffee to different degrees helps develop caffeine in different tastes, it does not affect caffeine significantly. In fact, a lighter roast will have dark roasts approximately 0.1% more caffeine content than in light than a dark, a negligible amount. How much roasts. caffeine your morning cup contains is much more affected by your choice of brewing method and varietal.

Coffee has been making headlines for the past Coffee has no several years due to its high amounts of health benefits. antioxidants and number of potential health benefits, including prevention of prostate cancer, type-2 diabetes, and Parkinson’s disease. Every workday morning, we brew 53x11 Coffee in the employee lunchroom at Hammer Nutrition for a 100% organic, Fair Trade Certified start to the day. Our advice? Skip the sugary, artificially flavored sweeteners and creamers that so many people add to their coffees. Instead, brew a quality cup of 53x11 and enjoy a coffee so delicious, you won’t want to add anything to it—all of the potential health benefits and none of the empty sugar-laden calories.

50 Endurance News 106 Celebrating 30 Years of Endurance! 3 common coffee myths, debunked BY VANESSA GAILEY

¡ Fair-trade Our organic, fair-trade coffee is guaranteed ¡ 100% organic fresh and delicious, no matter which of our ¡ Micro-batch roasted palette-pleasing blends you choose. Our beans are roasted in micro-batches to order and are shipped within 1-2 weeks of roasting.

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The EARLY BREAK MEDIUM ROAST ...... 12 oz. $13.95

The CHAIN BreakER espresso ...... 12 oz. $13.95

The DOWN SHIFT DECAF ...... 12 oz. $13.95

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH Hammer Nutrition’s healthy sweeteners BY STEVE BORN

Refined simple sugars? Artificial flavors, sweeteners, colors, or preservatives? Chemical processing Stevia rebaudiana agents? You won’t find them in Hammer Nutrition fuels! Healthy options are the only options we want in our fuels and in your body! We have no doubt the following ingredients used in our fuels are undeniably better choices. Xylitol consume 30 grams in a single dose This natural substance that can be or multiple doses in a short period Energy Smart™ found in a variety of fibrous fruits of time. While the production process and vegetables is also known as of Energy Smart™ is a heavily birch sugar, primarily because it It is also believed that xylitol is guarded, trademarked secret, rest is usually extracted/produced from unsafe for consumption by dogs; assured that the “end product” is birch trees. (It can also be extracted therefore, we do not recommend not a simple sugar (like glucose or and produced from corn cobs.) The you feed your dog any xylitol- fructose), but rather a medium- to human body naturally produces containing products, including long-chain carbohydrate, made over 15 grams of xylitol every HEED or Recoverite, nor any by combining naturally occurring, day by way of normal metabolic products that are made for human unrefined sugars from fruit plus processes. consumption. specially developed medium-chain carbohydrates from grain. In Xylitol also promotes oral health, Stevia simplest terms, the proprietary as it does not ferment and support This extract (steviosides) is process of making Energy Smart™ the acid-producing bacteria that derived from the leaves of Stevia involves taking the short-chain cause tooth decay. That’s why rebaudiana, a plant native to sugar (saccharide) molecules from you’ll find this unique sweetener in subtropical and tropical Central fruit and adding more saccharide gum, toothpaste, and mouthwash, and South America. Stevia’s molecules from grain. The FDA and it’s one of the reasons why we sweet taste, considered to be up guidelines rate Energy Smart™ as include small amounts of it in many to 300 times sweeter than sugar, an “other carbohydrate,” neither Hammer Nutrition fuels. means that minimal amounts are simple nor complex. Dr. Bill Misner necessary to sweeten a product. Note that xylitol may cause writes, “The unique biochemistry Stevia is non-caloric and does not stomach distress and/or have a of Energy Smart™ raises blood affect blood sugar levels, therefore laxative effect when consumed glucose as fast as sucrose (table it is safe for diabetics. Stevia in high doses. It has no known sugar) and faster than fructose and, may help to lower elevated blood toxicity, though; people have when ingested, human physiology pressure while not affecting people consumed as much as 400 grams interprets the biochemistry of with normal blood pressure. Like daily for long periods with no ill Energy Smart™ as a complex xylitol, stevia does not support acid- effects. Generally, xylitol-induced carbohydrate, resulting in gradual producing bacteria responsible for gastric stress occurs as a laxative but welcome increases to serum tooth decay. effect in xylitol-sensitive people who blood sugar levels.”

52 Endurance News 106 Celebrating 30 Years of Endurance! It costs more than CHOCOLATE MILK, but you’re worth it ¡ Rapid, complete recovery ¡ Rebuild muscle tissue ¡ No artifi cial ingredients

Hammer athlete Zandy Mangold competing in the North Coast 24 Hour Endurance Run. Photo: Courtesy Zandy Mangold

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hammernutrition.com August/September 2017 EN KNOWLEDGE AID STATION

A roundup of nutritional news, tips and tidbits

The Importance of of cancer, and inflammatory and autoimmune diseases. But a diet Hammer Nutrition’s Omega-3 Fatty Acids that contains higher amounts of omega-3 EFA, and has a balance of Enduromega is packed Our bodies can’t make omega-3 omega-3/omega-6 near the ideal 1:3 with omega-3s from and omega-6 essential fatty acids ratio, helps reduce the risks of these HAMMER molecularly distilled (EFA), which is why they are negative health consequences. Quick Tips “essential.” They must be obtained and deodorized Atlantic from dietary sources. While most- Why Not Get Omega-3 From menhaden. to-all of us consume far more Flaxseed Oil? omega-6 than we need, our diets In the world of fats it’s hard to beat it’s believed that omega-6 fatty almost always come up short on flaxseed oil. It has an attractive acids should not be consumed with omega-3 intake. Research suggests EFA makeup, with 54% omega-3 omega-3 fatty acids, as they use a that an approximate 1:3 omega-3 (from alpha Linolenic Acid, or ALA), common enzyme for absorption. The to omega-6 ratio is ideal, but 14% omega-6 (Linoleic Acid), and heart-healthy eicosapentaenoic acid estimates of today’s diet reveal that the rest being primarily various (EPA) and docosahexaenoic acid this ratio averages around 1:20. monounsaturated fats and a small (DHA) are omega-3’s found only in While omega-6 EFA’s are necessary percentage of saturated fats. fish. While our bodies can convert for optimal health, the excessive However, given the fact that most some ALA to EPA and DHA, it’s amounts typically found in our diets diets are already overloaded with most likely a very miniscule amount today are believed to be the culprit omega-6 fatty acids, the omega-6 in (as low as 1%.) To get the maximum behind many diseases, such as flaxseed oil isn’t really necessary. benefit from omega-3, choose EPA cardiovascular disease, many types In fact, for highest absorption rates, and DHA over ALA.

Ingredient Spotlight: Research shows that taking Research is promising that astaxanthin: astaxanthin may help to: Astaxanthin • Strengthens the human cardiovascular • Prevent several types of cancer. Astaxanthin is a red-pigmented system. For example, it reduces • Decrease fat accumulation by burning carotenoid derived mainly from oxidative damage from strenuous fatty acids in the body more efficiently microalgae that gives salmon, exercise in the skeletal and heart for fuel. shrimp, and flamingos their lovely muscles. Exercise produces damaging • Improve brain health, reduce risk for color after they eat it. It is a very free radicals, but astaxanthin brain diseases, and slow cognitive potent yet safe antioxidant— neutralizes them. decline. Astaxanthin crosses the significantly more powerful than • Promotes eye health: benefits vision, beta-carotene, vitamin C, and blood-brain barrier, unlike many other prevents eye diseases, and protects vitamin E in its antioxidant antioxidants, and may be a “brain strength— that offers many eyes from blindness. Astaxanthin food.” remarkable benefits from head crosses the blood-retinal barrier unlike • Reduce stroke and improve motor to toe. other antioxidants. function after stroke. • Reduces skin aging and improves skin • Increase energy and exercise texture. endurance. Hammer Nutrition’s • Has incredible anti-inflammatory • Improve exercise recovery. AO Booster provides powers. • Protect skin against UV damage, 2.5mg of astaxanthin • Has anti-histaminic properties, in sunburn, and radiation. HAMMER combination with gingko extract, for Quick Tips per capsule. • Inhibit weight gain. those with asthma and allergies. • Prevent neurodegenerative diseases. • Boosts the immune system.

54 Endurance News 106 Celebrating 30 Years of Endurance! Product Shelf Life Explained

All Hammer Nutrition products carry a “best-by,” “manufactured on” or “manufacturing date,” based on FDA requirements for that particular type of product. Use the chart below to easily understand and identify the age and usage window of your favorite Hammer Nutrition fuels and supplements.

• Hammer Gels “Best By” date is 2 years beyond the date of manufacture. • Hammer Dietary Supplements Currently carry a “Manufacturing Date.” We suggest a use window that extends 3-4 years beyond that date, but we leave that to the discretion of the consumer. • Hammer Food Bars “Expiration” date is 18 months beyond the date of manufacture. • Hammer Powdered Fuels (Recoverite, HEED, Perpetuem, Perpetuem Solids, Proteins, etc.) “Best By” date is 3 years beyond the date of manufacture. • Endurolytes, Endurolytes Fizz “Best By” date is 4 years beyond the date of manufacture for Endurolytes, 2 years for Fizz.

ORDER TODAY! 800.336.1977 / hammernutrition.com EN KNOWLEDGE RESEARCH

While sucralose may begin as a sugar molecule, the end product is a synthetic chemical with a chlorinated core.

Saccharin is manufactured by combining anthranilic acid (used as a corrosive agent for metal) with nitrous acid, sulfur dioxide, chlorine, and ammonia.

Acesulfame K contains a carcinogen known as methylene chloride, a propellant used in many aerosol products. Artificial sweeteners The methanol in aspartame converts into formaldehyde in our bodies. Their link to dementia and strokes BY ENDURANCE NEWS STAFF

he conclusion of a recent the consumption of one artificially your health. Several recent studies study published in the sweetened diet soda daily was suggest that artificial sweeteners TApril edition of the journal, associated with triple the risk of may also be harmful to your health. Stroke, was direct and to-the- suffering a stroke or becoming The safest drink for quenching point: “Artificially sweetened soft demented. thirst appears to be water. drink consumption was associated Unsweetened coffee and tea appear with a higher risk of stroke and While the increased incidences to be safe choices also.” dementia.” of dementia and stroke were associated only with those Bottom line: Staying away from Both sugar- and artificially- consuming artificially sweetened both sugar- and artificially sweetened beverage intake have drinks, experts strongly recommend sweetened-drinks—even more so been linked to cardiometabolic that people not switch back to the latter, it appears from this risk factors (the chances of sugar-sweetened drinks. Sugar- latest study—will help keep you having diabetes, heart disease or sweetened sodas contain copious clear of the many diseases and stroke), which increase the risk amounts of sugar, which has been health issues associated with both. of cerebrovascular disease— a associated with numerous negative None of the Hammer Nutrition group of conditions that affect the health consequences, including: supply of blood to the brain—and fuels has ever contained any dementia. artificial ingredients, including • Weight gain artificial sweeteners. Instead, we This particular study, which • Diabetes use the healthy sweeteners xylitol included nearly 3,000 participants • High blood pressure, high and stevia. In addition to naturally over 45 years old involved in cholesterol, heart attacks, and sweetening the product, both xylitol the Framingham Heart Study strokes and stevia promote positive oral Offspring cohort, showed that while According to renowned nutritional health, as neither ferment and consumers of sugar drinks and expert, Dr. Gabe Mirkin, support the acid-producing bacteria artificially sweetened drinks were “Accumulating evidence shows that cause tooth decay. at increased risk for having smaller that sugared drinks are harmful to brains and advanced brain aging,

56 Endurance News 106 Celebrating 30 Years of Endurance! SUPERCHARGE your cells’ powerplant

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Hammer athlete Sibyl Govan at the HITS 70.3 in Palm Springs, California. Photo: CaptivatingPhotos

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hammernutrition.com August/September 2017 EN KNOWLEDGE SUGAR For heart health, sugar isn’t so sweet BY ENDURANCE NEWS STAFF

It’s no surprise that consuming a lot comprised of 25% or more from total percentage of calories you of sugar has never been associated added sugars (“added sugars” was consume from sugar, and make it a with good health. Research links defined as sodas/other sweetened goal to adjust accordingly. If you’re high sugar intakes with a number beverages, grain- and dairy-based like most Americans, a significant of risk factors for heart disease desserts, candy, and other processed decrease in your sugar intake is such as obesity, hypertension, and foods, but not naturally occurring in order, and that shouldn’t be a type 2 diabetes. However, “most sugar found in fruits and fruit difficult decision to make or task of those studies focused on sugar- juices.) to accomplish. After all, one of the sweetened beverages and not sweetest things in life is a healthy total intake of sugar,” states Dr. Dr. Yang’s study and countless heart and body, and the ability Quanhe Yang. In a study about others confirm a simple truth— to continue participating in the added sugar headed by Dr. Yang small amounts of sugar occasionally activities you love. and published in the journal JAMA in the daily diet are okay, but a Internal Medicine, the results lot is not. For optimal health and were alarming: higher amounts of longevity, pay attention to the added sugar are correlated with a significantly increased risk of death from cardiovascular disease. Taking into account other heart disease factors such as diet, weight, physical activity, high blood pressure, and total cholesterol, researchers examined the The World Health Organization association between added sugar and an increased risk of death from heart recommends consuming less than disease. Their findings were dramatic and sobering: 10% of your daily calories from added sugars; the American Heart Association’s recommendation is • People who consumed between 17% and 21% of their daily calories from approximately 7%. After reviewing added sugar had a 38% increased risk of dying from cardiovascular disease, several years of data involving as compared to those whose diets contained less than 10% of its calories from nearly 12,000 participants in the added sugars. National Health and Nutrition • Diets containing more than 21% of their total calories from added sugars were Examination Survey (NHANES), Dr. Yang and his team found that associated with an approximately 50% greater risk of dying from cardiovascular more than 70% of U.S. adults disease. consume 10% or more of their daily • The risk of dying from cardiovascular disease nearly tripled for those consuming calories from added sugars, with more than 25% of their calories from added sugar. 10% of adults consuming a diet

58 Endurance News 106 Celebrating 30 Years of Endurance! Maintain peak health through all of life’s rigors

High-Potency Multivitamin

¡ Support optimum health ¡ Boost energy all day ¡ Improve immune function

Hammer athlete Stephen Armes on a training ride at Torrey Pines State Park. Photo: Karla Armes

Our Customers Say It Best 120 Capsules 210 Capsules “Hammer Nutrition’s Premium Insurance Caps fi lls in the gaps that heavy $19.95 $34.85 training can create in your armor.”

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hammernutrition.com August/September 2017 EN INTERNATIONAL

United Kingdom

For the 75th anniversary of the Royal Air Force, the UK decided to do a series of events that stretch across 4 continents and 3 oceans. Members of the Corps are undertaking strenuous and adventurous training as they conquer mountains and seas whilst traversing testing and inspiring terrain under the name “Exercise DIAMOND ROCK.” The series is spit up into a number of legs with each team dominating their part of the mission. Leg 3, taken on by Royal Air Force Regiment 75 is a team mountain biking from Canada to New Mexico on the continental divide. They stopped by Hammer Headquarters and got geared up with Fully Charged, Recoverite, Endurolytes, and Perpetuem. They have about a month of riding left until they make it to their final destination of Antelope Wells, NM and complete their journey. Royal Air Force Regiment 75 at Hammer Nutrition headquarters in Whitefish, MT. Photo: Micah Benson

Mexico Panama

Hammer Mexico put on a running class in partnership with one of their local dealers. A sponsored athlete, Fabiola Corona, and German Silva, a retired Olympic runner, back-to-back New York City Marathon winner, and the owner of the store, also joined them. They split the group of 75+ runners into 3 distances, 5k, 12k & 15k. Before the run they presented a brief intro on Hammer Nutrition plus handed out some samples. (HEED for the long Ricardo Chang the Panamá Spoke director for Christian Cycling and his wife Claudia runs and FIZZ for the shorter ones). At the end of the day they did a raffle riding on the Cinta Costera 3 in Panama City, Panama Photo: Ricardo Chang for some Hammer fuels and also offered a 10% discount on the products. Fabiola Corona then shared some tips based on her own experience on how to use Hammer products. Photo: Courtesy Juan Miguel Martínez

60 Endurance News 106 Celebrating 30 Years of Endurance! The Full-Spectrum Electrolyte Tablet NEW Iproed ora SAME LOW PRICE!

FREE ¡ Same full-spectrum electrolyte profi le! ¡ New & improved delicious fruit fl avors!

NO ¡ Residue-free, quick-dissolving tablets! ¡ 100% gluten free! Connor Baxter en route to a sixth straight Maui 2 Molokai crown. Photo: Karen Baxter

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* price per tablet Our Customers Say It Best “Endurolytes Fizz is convenient and easy to use anywhere. Endurolytes Fizz is a convenient, refreshing way I keep some at home and in my desk at work. I drink it on my to replenish electrolytes for those who prefer shorter rides when I don’t need the extra calories or during the not to take capsules. Try it today! day before workouts. I highly recommend Endurolytes Fizz!”

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH

Cut Back on Salt Reduce Nightly Urination Frequency BY ENDURANCE NEWS STAFF

Frequently needing to wake up and use the bathroom during night/early morning first study to measure how salt intake affects the frequency of hours is a condition called nocturia, which affects both men and women equally. going to the bathroom. Night time According to the National Association for Continence (NAFC), “1 in 3 adults over the urination is a real problem for many age of 30 make at least two trips to the bathroom every night. And while the majority people, especially as they get older. of those who are dealing with nocturia are usually over the age of 60, it can happen This work holds out the possibility at any age.” that a simple dietary modification might significantly improve the It is believed that 65% of adults who consumed a high-salt diet, quality of life for many people”. between the ages of 55 and 85 deal defined as at least 8 grams/day men with this issue at least a few times and at least 7 grams/day for women. Dr. Marcus Drake from the every week. Prior to the study, participants University of Bristol in the United received guidance on how to reduce Kingdom adds, “The body becomes Nocturia needs to be taken seriously salt consumption, measurements less efficient at dealing with salt because it negatively impacts were used to estimate daily salt as we get older or in ill health; so the quality and quantity of sleep intake for each participant, and we can end up accumulating salt, received, which interferes with various urinary parameters were leading to rather unstable urine almost every aspect of everyday recorded over a 12-week period. production, particularly during the health. In the words of Drs. Emin night. Here we have a useful study Aydur and Roger Dmochowski, “The When 223 of the study participants showing how we need to consider all bother experienced by patients with cut their salt by 25% (from 10.7 influences to have the best chance to nocturia as well as the impact on grams to 8 grams a day), their improve the symptom.” quality of life, daytime functioning, nightly bathroom visits decreased and overall health can be severe.” from an average of 2.3 trips to 1.4 Limiting salt intake benefits many times. For the 98 subjects who areas of human health. Now, Fortunately, a very real solution increased their salt intake from 9.9 according to this exciting new may have been found, and it could grams daily to 11 grams daily, the research, it appears the benefits now be as simple as consuming less salt. need to urinate increased from 2.3 include helping us obtain a sufficient A study led by Dr. Matsuo Tomohiro times/night to 2.7 times/night. amount of uninterrupted nightly from Nagasaki University in Japan sleep, an undeniably important involved 321 patients with nocturia Dr. Tomohiro states, “This is the factor in overall health.

62 Endurance News 106 Celebrating 30 Years of Endurance! Powerhouse blend of quality plant proteins ¡ Rich in muscle-building aminos ¡ Enhances exercise recovery ¡ Supports digestive health

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FLAVORS 24-Servings CHOCOLATE STRAWBERRY VANILLA $44.95

Our Customers Say It Best “Hammer Vegan Protein isn’t as chalky as others I’ve tried. It is also smoother Hammer athlete Matthew Kohl on a training run on and not granular. For health reasons I eat a primarily vegan diet, so its great to Anna Maria Island, Florida. Photo: Courtesy Matthew Kohl have this. I love that it is protein rich, low fat, low sodium, and low in sugar.”

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hammernutrition.com August/September 2017 EN TEAMS UPDATES

The 2017 Glacier football team during a training camp earlier this year. Photo: Casey Lamping Glacier High School Football BY ENDURANCE NEWS STAFF

friend introduced me to Hammer preparation for the next opponent.” Gel on a ride. After it helped me to make it down the mountain, I was After suffering a tough loss in the convinced. Now, I use a wide variety championship game last year, the of Hammer products for before, Wolfpack is coming back with a during, and after training and vengeance this upcoming season. races. I can’t even imagine my life Let’s wish them well as they go In 2007, Glacier High School in now without Hammer.” after it! Hammer on! Kalispell, MT, opened its doors. Seven years later, they were holding When asked how Hammer makes their first AA Montana football a difference to the team, he “We have kept energy State Championship. That’s the responded, “As a head football levels consistently high second fastest team to win the title coach, it was easy to convince all of in Montana history. They have my players to incorporate Hammer and eliminated cramps eight straight quarter-final and six products into their training and during games. This has straight semi-final appearances. game-time fueling. There are so With a number of records already many products out there, but after allowed us to be a very under their belt, and over 50 an early season game when several strong team for all players going on to play college ball, of our players were struggling four quarters!” they have put up quite a name for with cramping issues and having a themselves. tough time finishing strong in the 4th quarter, I decided to invest and HOW THE WOLFPACK HAMMERS We had the opportunity to sit purchase the entire team a surplus • Pre-training: Hammer Gel down and speak with head coach of Hammer products for before, • During training: HEED, Endurolytes, Gel Grady Bennett about how he uses during, and after our games.” Hammer Products and how they • Post-training: Recoverite, Whey Protein can help a high school football “Thanks to the Hammer Gels, team. “I love Hammer products as HEED, and Endurolytes, we have they have personally been a game kept energy levels consistently changer for me.” said Bennett. high and eliminated cramps during “When I first discovered them, I was games. This has allowed us to be getting into some epic mountain a very strong team for all four bike rides and after about six or quarters! Thanks to Recoverite and seven hours on long, tough trails. Whey Protein, our guys recover I was having some serious issues quicker and are ready to get right bonking and getting pretty sick. A back to work the next day in

XX64 Endurance News 106 Celebrating 30 Years of Endurance! Christian Cycling Southeast Endurance Project

Pictured left to right: Jeff Hoffman, Jonathan Butler, Doris Osorio, Rudy Marin and Todd Zuleger Photo: Todd Zuleger

ChristianCycling has had a busy season thus far. We have hosted David Hall during a gravel grinder. Photo: Peter McCall several successful races across the United States with our two biggest being Dash for Cash in Northern California and Wheels David Hall racing for the Southeast of Thunder in Colorado. We had a group who recently attended Endurance Project, at the front of the the Sea Otter Classic and represented us there in the Gran Fondo. pack in the Outspokin Dirty 50 gravel Some of our members enjoyed successful race finishes; others grind race. David would go on to finish achieved personal bests and accomplished key goals they had in the top 5 out of the 100+ rider field. set. One of our main focuses is building friendships and offering support to one another on and off the bike. We are blessed to have many members in the US and in countries across the world (Brazil, Honduras, Panama, France, Kenya and Uganda). We would love to have you come ride with us! Once Again Racing CSUF Titans

CSUF Mens cycling team. Photo: Steve Ng California State University of Fullerton is the 2nd largest school in the University of California and Cal State system. They are a self-funded cycling team that competes and puts Garrett Lucas laying it down at the Larkinville Criterium in the Men’s Elite Race. Photo Ron Grucela on fundraisers to give back to the community. They race with 34 other Once Again Racing, sponsored by Once Again Nut Butter, is a teams in their conference. Last season, grassroots team that works to develop cycling in Western New they had 9 podium finishes with five York. Founded in 2012, the team supports beginner to elite athletes 1st places, two 2nd, two 3rd places, and of all ages including multiple junior NYS Champions along with a team 1st place in an omnium event. adult amateurs who compete in dozens of events per season across Favorite products include HEED, criterium, road bike, cyclocross, mtb, gravel, and triathlon racing. Perpetuem, Recoverite, Endurolytes The team also hosts multiple events per season including The Fizz, Race Day Boost, Endurance Mudslinger Gravel Series and The Rock Race Weekend. Aminos and Hammer Gel.

hammernutrition.com August/September 2017 EN UPDATES EVENTS ADVENTURE RACING PADDLE SPORTS RUNNING TRIATHLON WE SUPPORT: YOUR SPORT Whatever your sport, you’ll find plenty of challenging Hammer Nutrition-sponsored events to choose from this CYCLING summer. We’ve already got more than 160 events on our calendar for the upcoming months, covering pretty much SWIMMING everything associated with endurance, and more requests for sponsorship support are pouring in daily. Here’s just a sampling of the exciting summer events that we are MOTOCROSS honored to support: SKIING

Big Summit Prairie. About 40% of the SHAWNEE HILLS ULTRA RUNS ride will be gravel with paved sections OZARK, IL throughout. There will be 4 aid stations The event is held at Camp Ondessonk, along the course. Ozark, Illinois, on August 26-27, 2017. ochocogravelroubaix.com There will be miles of great running AUGUST 26, 2017 through the beautiful Shawnee National Forest, the best food in all of Ozark, IL, free beverages, and schwag give away. MISSOURI RIVER RAMPAGE MTB We will also, have the kids FUN RUN, GREAT FALLS, MT STURGIS GRAN FONDO (ROAD vendor expo, and the rustic cabins. The Missouri River Rampage is a CYCLE) shawneehills100.weebly.com USAC sanctioned Mountain Bike Race STURGIS, SD AUGUST 26, 2017 in Great Falls, Montana with Cat 1-3 The 3rd annual Sturgis Gran Fondo races and a Junior event. The race is will start on the streets of historic scheduled for Sunday August 27, 2017. BARRON LAKE TRIATHLON Cat 3 starts at 8:00 am, Cat 2 starts at downtown Sturgis. The route is a NILES, MI cyclist’s dream on the roads that 8:15 am, and Cat 1 starts at 8:30 am. A $600 Prize purse will be awarded to A Juniors race will follow the adult the local riders love; Vanocker the overall winners of the Long Sprint Canyon Road, Nemo Road and events. The race will start from the Triathlon. Lewis and Clark Overlook at the east Mt. Rushmore Road. There will be barronlaketri.com aid stations along the way. At the end of Giant Springs Road in Great AUGUST 26, 2017 halfway point, our lunch stop is at Falls, Motnana. The race will take place Mt. Rushmore. Then it’s around on the South Shore Trail. The courses that historic mountain and back to OCHOCO GRAVEL ROUBAIX have a mix of flats, hills, and unique the finish line in Sturgis where your technical portions. The race runs along GRAVEL GRINDER the mighty Missouri River. time will be electronically recorded PRINEVILLE, OR and where you’ll collect your sportoften.com/event/32251/missouri-river- This 119-mile route will feature 8,713 finisher’s patch. rampage-mountain-bike-race-and-expo-2017 feet of climbing. The route will start AUGUST 27, 2017 sturgisgranfondo.com at the Crook County Fair Grounds in AUGUST 26, 2017 Prineville and proceed north up McKay toward the Ochoco National Forest, looping past the Ochoco Divide and

66 Endurance News 106 Celebrating 30 Years of Endurance! VALLEY FORGE MARATHON SWIM SHENANDOAH MOUNTAIN 100 TEAM FOSTER 100 (ROAD CYCLE) EAGLEVILLE, PA BACKCOUNTRY MTB RACE PHILADELPHIA, PA An 8 Mile assisted Open Water STOKESVILLE, VA Our marquee event each year is the Swim from Bridgeport to Valley Sunday, September 3rd, 2017–19th 100-mile bike ride from Philly to Cape Forge National Park and back in the Annual Shenandoah MTN 100. May, the Foster 100. Through this effort Schuylkill River. mtntouring.com we honor Captain Erick Foster, our foundation’s namesake and inspiration. frenchcreekracing.com/events.html SEPTEMBER 3, 2017 SEPTEMBER 1, 2017 Mount up! teamfoster.org SUPERIOR FALLS TRAIL RACES SEPTEMBER 16, 2017 (ULTRAS) LUTSEN, MN VIRGINIA CITY 100M ONE-DAY The Afton Trail Run 50km, is one of the most challenging and beautiful trail RIDE (EQUESTRIAN) races anywhere. CARSON CITY, NV aftontrailrun.com October 5th, 1968 marked the inaugural Virginia City 100 ride, known at its SEPTEMBER 8, 2017 onset as the Nevada All-State Trail Ride, 100 Mile - One Day. Cliff Lewis INCREDOUBLEMAN and Dean Hubbard approached Nick YELLOWSTONE KELLY TRAITHLON Mansfield who hosted the start and MOUNTAINMAN TRIATHLON SACKETS HARBOR, NY finish of the Ride at his 102 Ranch in Sparks, NV. They wanted to make sure BILLINGS, MT Two days of triathlons / aquabikes with that the trail included all the great Join us in Billings, Montana for the only back to back half distance races features of the area. the 2nd Annual Yellowstone Kelly in the world! Be a part of history in MountainMan Triathlon. This taking on this challenge. nastr.org/VC100-50th.htm event is the first and only USAT incredoubleman.com SEPTEMBER 16, 2017 sanctioned triathlon in Billings. On SEPTEMBER 9, 2017 August 27th, you can take a dip in Lake Elmo State Park, ride a bike LENAWEE BIKE TOUR, FONDO & through the hills going out of the AMTRAK CENTURY (ROAD CYCLE) MTB Heights, and run around the lake! IRVINE, CA THOMPSONVILLE, MI After you finish your respective Come out and join your fellow cyclists Our event features a two-day combined race, you can enjoy a local brew in the most scenic biking event down program with on road & MTB chip provided by Thirsty Street Brewing. the S. California Coast! This is 100 timed routes with great food & spirits This will be an event you don’t want miles of road riding from Irvine to San community camaraderie. to miss! Diego over flat to rolling terrain with rotarylenaweebiketour.com ykmountainmantri.com approximately 3200’ of elevation gain. SEPTEMBER 16-17, 2017 AUGUST 27, 2017 You can also celebrate with your friends on the infamous Amtrak train ride back to Irvine. DEVIL’S CHALLENGE TRIATHLON ocwheelmen.org/page/show/424134-about-the- BARABOO, WI The Devil’s Challenge Triathlon closes ride-faq out the 2017 WI Tri Series! This scenic SEPTEMBER 9, 2017 U.S. OCR CHAMPIONSHIPS sprint tri in mid September is the MOUNTAIN HOME, TX perfect way to finish up your racing Adventurey LLC, organizers of the MIGHTY MISSISSINEWA TRI season. After a 1/4-mile swim in Devil’s independent Obstacle Course Racing PERU, IN Lake, challenge yourself with a hilly World Championships, announced today Swim 500 yards in Mississinewa 15-mile bike ride through the Baraboo the launch of the first United States Reservoir. The swim will begin and finish bluffs and a 5K run through the roads of Obstacle Course Racing Championships at the beach. Bike 16.6 miles on roads Devil’s Lake State Park. (USOCRC) to be held on Labor Day around Mississinewa Reservoir. Run devilschallengetri.com weekend, September 2 & 3, at Y.O. 3.75 miles on the Old Frances Slocum SEPTEMBER 17, 2017 Ranch Headquarters, in Mountain Trail Road and Moswa hiking trail. Home, Texas. mightymississinewatriathlon.itsyourrace.com/ usocrchamps.com/united-states-obstacle-course- event.aspx?id=5823 racing-championships-announced SEPTEMBER 9, 2017 SEPTEMBER 2, 2017

hammernutrition.com August/September 2017 EN UPDATES EVENTS continued from previous page

REVIVAL AT THREE PEAKS (MTB) LAKE MISSION VIEJO OWS CASCO BAY ISLANDS SWIMRUN CEDAR CITY, UT MISSION VIEJO, CA (OWS/RUN – MORE THAN A A new mountain bike race and festival Swim better, feel better and be better! TRIATHLON) are coming to Cedar City. The Revival teamunify.com/Home.jsp?team=scmvnm PORTLAND, ME is about to happen. Join us among the SEPTEMBER 24, 2017 Inspired by the island to island trails of the Three Peaks Recreational swimrun race series OTILLO, Area for three days of riding, racing and originating in Sweden in 2006, two reveling on bikes in the Southwestern YO MOMMA’S OLD SCHOOL TRAIL multisport veterans are pleased to again Utah desert, a place some call God’s RUN (ULTRA) present the only OTILLO-style swim/ country. Sermons will begin Friday CIRCLEVILLE, OH run event in North America. SwimRun evening and will adjourn Sunday Yo Mommas Old School will be using will test competitors with runs across afternoon. our first ever trail course in a 4-mile loop varied island terrain and miles of open ridesouthernutah.com that’s beautiful and has everything you water swimming. This year, take part in SEPTEMBER 23, 2017 the Long Course event: 5 miles of open water swimming and nearly 15 miles TWO MOON 24HR (MTB) of overland routing over ten islands. GLENDO, WY Simultaneously, a Short Course event 24 hour racing is coming to Glendo in will consist of approximately 2.25 miles 2017! Join the Laramie Racing crew of swimming and 6.5 miles of overland (LMBS, Gowdy Grinder) for Wyoming’s racing over four islands. only 24 hour mountain bike race. Get a usa-swimrun.com group of your most adventurous friends OCTOBER 13, 2017 together for a relay team, and come YRVA24 & RVA6 (MTB) enjoy some challenging trails. MAIDENS, VA CRIMSON CANYONS CRUSH twomoon24.com The RVA24 and RVA6 endurance SEPTEMBER 23, 2017 mountain bike relay races were ADENTURE RUN (ULTRA) born from the “18 Hour Scouts RICHFIELD, UT Honor” race founded by Cycles This run links together several canyons DIRT DIGGLER (GRAVEL GRINDER) Ed in 2003. In 2009, a passionate and remote ATV trails into a grand HENDERSONVILLE, NC endurance mountain bike race team adventure run. Run up a slot-like red The 3rd Annual Dirt Diggler Gravel known as “Richmond ASR” took rock canyon, trek atop a packed natural Grinder is this fall! Starting and over the reins! clay fin under colorful hills, power up finishing at the REEB Ranch, this rva24hourrace.com and scream down remote ATV trails course will feature a backcountry/ OCTOBER 7-8, 2017 along a ridgeline, and follow a stream gravel road tour through Transylvania carved canyon back to town. There and Henderson counties. A great 50/50 will be a half-marathon distance, a blend of paved and gravel roads through marathon distance, and an ultra- marathon of 70km (43 mile). DuPont State Forest and gated private could want packed into it. Course is 97% property, and ending on 2 miles of trail and a handful or creek crossings, crimsoncanyons.com single track. Riders are supported with some rolling hills and a few short OCTOBER 14, 2017 our well-marked course, chip timing, but steep climbs. The trails are well- fully supported rest stops with medical groomed. Bring your family and friends, assistance available, and SAG wagons. FERAL HOG (ULTRA) pop-up tents and enjoy lake! BATAVIA, OH blueridgeadventures.net/dirt-diggler/race-2 50sforyomomma.com/yo-mommas-old-school SEPTEMBER 23, 2017 The Feral Hog 50k is a one loop course SEPTEMBER 24, 2017 traversing the backpack and perimeter trails of East Fork State Park. The TAR HEEL YOUTH TRIATHLON MICHIGAN GRAVEL RACES majority of this course is on trails that CARY, NC were first blazed by a man training Our mission is to promote youth fitness (GRAVEL GRINDER) to traverse the world on foot, Steve and fun through multisport activities. GRAND RAPIDS, MI Newman, aka the World Walker. Our vision is to increase the number Eight uniquely different gravel centric feraladventures.com/feral-hog-50k events. Both male and female racers of youth involved in multisport in the OCTOBER 17, 2017 State of North Carolina. may choose to challenge themselves in the short or long course category. Racers kidstrinc.org registered for the series will accumulate SEPTEMBER 24, 2017 points at events throughout the season. michigangravelraceseries.com OCTOBER 8, 2017

68 Endurance News 106 Celebrating 30 Years of Endurance! The original endurance supplement unrivaled for 30 years

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Hammer athlete Dolph Hoch. Photo: Courtesy Dolph Hoch

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE KETCHIKAN, AK

R2AK

Above: Karl Kruger during his successful paddle in the R2AK. Photo: Katrina Zoë Norbom Right: Karl Kruger at the R2AK finsh with wife Jess and daughter Dagny. Photo: Zach Carver VICTORIA, CANADA Washington to Alaska: PORT TOWNSEND, WA Karl Kruger first ever to finish R2AK via stand up paddle board BY JEFF TROUPE Traveling by water is a way of life $10,000 to the winning team, while passage on the route north to for Orcas Island residents. This is the runner-up receives “a pretty Ketchikan. not a Swiss Family Robinson type good” set of steak knives. of island by any means, as there are The winning team, a small sailboat roughly 5,000 residents on the pine- Karl decided to participate in the crew, finished the race in just over covered island, 65 miles north of 2016 race, not with a sailboat like four days. Karl, the only member Seattle. But getting there requires you may expect, but by way of SUP. of team Heart of Gold, finished in boarding a ferry or your own private Unfortunately, Karl’s SUP was the middle of the pack in 14 days, watercraft. badly damaged by rough conditions. 6 hours, and 17 minutes, achieving He was forced to withdraw, spoiling his goal of becoming the first ever Karl Kruger, his wife Jess, and their his attempt to become the first ever SUP finisher in the R2AK. He was daughter Dagny greatly enjoy life SUP racer to complete the course. met in Ketchikan at the finisher’s on Orcas Island, and exemplify self- dock by a group of spectators, reliant islanders. They have called This early June, however, with a most importantly were his wife it home for ten years now, and beefed-up new 19-foot board and and daughter, where he rang the operate their own charter sailboat another year of hard training finishers bell just over two weeks business, Kruger Escapes. behind him, Karl again set out after leaving Victoria. to achieve his daunting goal. He Karl has been paddling since a very circumnavigated the San Juan Karl’s rigorous physical and mental young age and discovered stand up Islands (36-42 miles) several times training schedule, knowledge of paddleboard (SUP) six years ago. “I in all weather conditions in the the region’s waters, and self-reliant absolutely love paddling in the San months leading up to the race. He nature were key to his ability to Juan Islands. There are so many also paddled with a friend during endure unpredictable waters for that microclimates and small rocks and the winter, and intentionally chose long duration. Nutrition was key. inlets. There is so much to see. I days with big winds and swells, believe this is SUP heaven here on common in the San Juans. Hammer Nutrition products were the Salish Sea.”

The R2AK consists of two legs. The the sole source of calories that I In 2015, a nearby boat race piqued first leg is a 40-mile untimed trek carried. I would drink coffee, eat Karl’s interest— the inaugural from Port Townsend, across the a Hammer Gel, and would use Race to Alaska (R2AK), extending formidable Strait of Juan de Fuca, Perpetuem Solids and Hammer “ roughly 750 miles from Port to Victoria Canada. This section is Gel all day. After my shift I would Townsend, WA to Ketchikan, AK. a proving ground to weed out those “ use four scoops of Recoverite and The race has very few rules but two who are not prepared for the full 3 of Whey Protein, and one scoop are very important: motorized boats journey. The second leg is where are prohibited, and teams cannot the race really begins and takes of Fully Charged and four bars. have a support crew. The focus competitors north as they navigate That’s it. For two weeks I paddled is on the spirit of self-reliance. A numerous, channels, straits, coastal 766 miles in 15 days and only lost humorous prize structure awards inlets, and lastly Alaska’s inside about 15 pounds.

70 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

Karl said there were many “While rounding Cape Caution, powerboat for his charter business to memorable moments from the race, there was a 2-3 meter swell take customers to the choice down- “I paddled along with a humpback running. It was so ALIVE!” winding spots. “I would love to start whale for several miles in Johnstone an annual event here in the Sound. Strait which was amazing. There With his amazing journey behind We have some rowdy good stretches was also a point where I was 20 him, and time to reflect on his of water here for downwind runs and miles from land in any direction. accomplishment, Karl has also I would love to create an event for The silence was incredible.” There thought about future goals. He would that specifically.” were some less tranquil moments like to sail the 2018 R2AK instead that stood out as well. He said, of SUP. He also wants to purchase a The ultimate supplement toolkit Take the guesswork out of your supplement program

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Hammer athlete Daniel Hayley at the Omaha Sprint Triathlon. Photo: Kirstin Hayley

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hammernutrition.com August/September 2017 EN KNOWLEDGE RESEARCH Reduce sodium intake: lose less sodium during exercise BY ENDURANCE NEWS STAFF

Hammer Nutrition has taken an acclimatization training is same philosophy we have been aggressive stance on the importance inadequate, or whose fitness is promoting at Hammer Nutrition for of reducing sodium in the daily inadequate for pace imposed, many years. Lowering the sodium diet for years, long before the all have an increased the risk intake in your diet will positively American Heart Association issued of sodium depletion state in affect your athletic performance the press release, “American Heart hyperthermic (hot weather) as well as your overall health. As Association supports lower sodium conditions. I agree that fluid we have mentioned over and over, limits for most Americans.” In a overload and sodium underdose the body is very adept at storing nutshell, the AHA “recommended in hyperthermic conditions is a sufficient amounts of sodium so you that most people strive to lower the medical emergency. However, pre- will start your workouts and races amount of sodium consumed daily event sodium intake in anticipation with plenty of sodium “on board”. to less than 1,500 mg, to prevent of a sodium-depletion event must The difference is that, unlike people or manage high blood pressure, a be carefully orchestrated. I do who consume a high-sodium diet, major but modifiable risk factor for not recommend hyper-dosage of an athlete who adopts a low-sodium heart attack and stroke.” The same sodium-rich substances during diet will not lose sodium at the recommendation still stands today sedentary times to resolve exercise- same high rates; they will utilize as a general guideline for sodium induced sodium depletion. Sodium those stores more efficiently and consumption. depletion can be anticipated by conserve them more thoroughly. modest prerace supplementation of The question we continue to hear Race Day Boost or, just prior to the In the words of Dr. Misner, far too frequently from athletes event, Endurolytes or Endurolytes “Evidence supports limiting sodium is: Does this recommendation Fizz. intake during rest and exercise. apply to athletes or is it limited to The harmful effect of chronic sedentary people? And does a low- Prolonged dietary sodium overdose sodium overdose–above the body’s sodium diet help or inhibit athletic compromises health and, in our daily need–is a real and present performance? observation, performance in those danger, compromising optimal athletes so inclined. I have no health. Chemical messengers and Dr. Bill Misner comments: “It is record of any athlete whose diet hormones help the body to spare our observation over the years consumed during the days before serum sodium loss.” that athletes who consume above 3 an endurance event was too low grams (3,000 mg) of sodium per day in daily intake of sodium. I do tend to require more sodium during have evidence from many athletes an event than those athletes whose whose dietary practice of excess sodium intake is 2 grams (2,000 sodium intake was problematic, mg) or less per day.” compromising performance due to the sudden change that sodium loss Furthermore, athletes with a presented. high Body Mass Index (BMI), high body fat percentage, whose Dr. Misner’s comments reflect the

Hammer Nutrition has always advocated a low-sodium diet and moderate sodium Hammer athlete Ryan Ingham on intake during exercise. Many articles in previous issues of Endurance News, as well the north rim of the Grand Canyon. Photo: Courtesy Ryan Ingham as those on our website, clearly and convincingly make the case for a low-sodium diet. For more information on how sodium can affect your race-day performance and overall health, check out the Knowledge section at hammernutrition.com

72 Endurance News 106 Celebrating 30 Years of Endurance! Endurance athlete approved since 1996

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Hammer sponsored athlete Mindy Przeor testing her skills on coastal rocks. Read more about Mindy on page 34. Photo: Courtesy Mindy Przeor

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hammernutrition.com August/September 2017 EN KNOWLEDGE SELF ASSESSMENT

QUIZknow your Hammer YOURSELF facts!

1 A good goal is to consume less than _____ mg of sodium daily.

2 Replenish with a full spectrum of electrolytes, with no more Salt than ____ to ____ mg of salt (sodium chloride) an hour.

3 Complex carbohydrates like ______raise blood insulin more effectively than simple sugars and will not result in blood sugar crash. Sugar

4 According to Hammer Nutrition, ______is best!

5 During exercise longer than two hours, consume ____ to ____ calories per hour. Fuel

6 During exercise, a good gauge for hourly fluid intake is ____ to ____ fluid ounces per hour.

7 Maintain daily fluid intake of ____ ounces of water per Hydration pound of body weight.

8 For maximum glycogen replenishment, consume ____ to ____ grams of complex carbohydrates as soon as possible after exercise.

Recovery

30-50 20-25 less 600 to 100 8 6 4

How did you score?: 2

0.5 180 to 150 maltodextrin 2300

7 5 3 8 correct: Sponsored Athlete 4 & up: Loyal Fan 1 6 & up: Brand Ambassador Less than 3: Hammer Newbie

74 Endurance News 106 Celebrating 30 Years of Endurance! EASY TO DIGEST so you can PUSH THE PACE

Hammer Sponsored Athlete Steven Terry met his match at TommyKnocker 10 with what turned out to be a brutal course with much storm damage and six river crossings full of ice cold water per lap. Photo: Light Benders Visuals

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hammernutrition.com August/September 2017 EN INSPIRATION ATHLETE FEATURE My Hammer Time on Madeira Island Ultra-Trail 2017 BY MALTE ECKERT

Before the race: 07:30 The night passes by, and Endurolytes Extreme in It is late at night and all the with the first sunlight we close the Perpetuem mix. We runners just got on the bus to Porto in on the marathon mark. More will be high up in the Moniz, where we will run 115K climbing, stairs, and steps ahead. mountains, and I know across Madeira Island (1,067 K SW that there will be a lot of Portugal) during the next day. The Madeira Island Ultra of sun and no shade at I just finish my last drink of Fully trail is very tough and all, which is tough. Charged and set up my equipment. technical. Timo and We are now at the starting line and I run from food 14:30 As counting the minutes and I get a station to food we arrive on Hammer Gel ready. station, picking Pico Ruivo, we up speed. I load up with 00:00 (midnight) The race is am using on! We are on our way to the first Anti-Fatigue climb of the day. I am armed with Caps every a multi-hour bottle of Perpetuem, hour and my which helps me out for the next legs feel great Malte Eckert on a steep climb at the MIUT. Photo: CanoFotoSports Fotografía Profesional Deportiva eight hours. The climb feels endless throughout the and I nearly run out of water. This whole race. is my first challenge of the race, just more water and get ready for the last hard climb of the race to Pico two hours in. I need a small break. 12:00 (noon) As we reach Areeiro. Nine kilometers to go and Luckily Timo Vogel, my running kilometer 59, we have a drop bag we will reach the highest point of mate, finishes the first peak with and a longer break to fuel up. Then the race (1,818 m.) me and we fuel up at the first aid we ready ourselves for the next long station of the race. and hard climb of the race. I leave 16:10 We make it to Picio out the Perpetuem in the last hour Areeiro! After this point, there will 02:30 We are running through to get some solid food here, drink be only one “small“ climb, and then the night. We’ve been running a Fully Charged and mix my next we will start to descend and hit the for 2.5 hours. I lost my bottle of multi-hour bottle of Perpetuem. I long and hard downhill track to Hammer Espresso Gel. What a pity. always have Endurance Aminos and Machico.

0:00 (midnight) Porto Moniz ATLANTIC OCEAN Portugal 1,076 K NE 2:30 Pico do Areeiro Ponta do Pargo Pico Ruivo Lighthouse 16:10 14:30 7:30 17:15 19:15

Estanquinhos 23:16 12:00 (noon) Curral das Freiras MADEIRA ISLAND ULTRA-TRAIL Machico 115 K 7,100 m elevation gain Funchal

76 Endurance News 106 Celebrating 30 Years of Endurance! continued from previous page

tricky as the night comes in, and I MIUT 2017! A race I will never, 17:15 After the first few really have to focus on the track and ever forget. kilometers on the downhill, we my steps. I am still fast, and it still reduce the pace and start power After the race: feels amazing. Unbelievable! After walking. I immediately drink a self-made leaving the coastline, I reach the Recoverite with 1 full scoop of last technical passage after I will 19:15 Luckily, Timo lets me HEED and 1/2 scoop of Hammer hit Madeira’s well-known Levadas. run ahead and finish the last 25 Nutrition Vegan Protein, and take They are concrete, so running fast is kilometers of the race, as I felt very 4 Endurance Amino caps. The now more possible than ever. I know good at this point. next morning I drink another full there is one more aid station ahead scoop of Vegan Protein and take From here, I begin to enjoy the where I will get my last water refill. 2 Endurance Amino caps. I can’t MIUT race very much. I head Another runner has picked up their believe that after three days my legs downhill to the next aid station, pace and is following closely. After feel good again so I go on a small fill up my water bottle, set up my we reach a last small downhill, the 10K recovery run. headlamp for the sunset, and reach track gets slippery and we both Karin S. Weller, ultra cyclistthe andmost Hammer beautiful sponsored partathlete, ofshown the above race: second fromfall. right, I lovesmanage the referral to fallprogram soft because and the get athlete up receivesHammer 15% off their On! fi rst order and she receives 25% of their order credited to her future Hammer purchases. Photo: Courtesy Karin S. Weller the coastline. Leaving the aid quick. The other runner slows his -Malte station, I feel awesome and start pace and I am alone again in the running a 5:20 to 5:30 pace. Just 19 last kilometer. I can see the city and kilometers to go, on a nice “wave.” hear the people on the finish line. No big climbs. I keep the pace up I keep it fast until I reach the last and overtake a lot of runners here, 200 meters, and then slow down to and have a bit of Perpetuem every enjoy this amazing walk. The city 20 to 30 minutes to keep my energy is alive and welcomes every runner levels consistent. I keep passing warmly. a lot of runners and the next aid Malte and Timo celebrate a long climb at the MIUT. station is coming up. Now it’s a bit 23:16 I hit the finish line at the Photo: CanoFotoSports Fotografía Profesional Deportiva Friends don’t let friends fuel wrong Everyone wins with the Hammer Referral Program

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hammernutrition.com August/September 2017 EN UPDATES FROM OUR ATHLETES FROM OUR ATHLETES

For the last thirty years, our athletes have been the heart and soul of Hammer Nutrition. Our mission to bring a unique line of effective and healthy endurance fuels and supplements to the market was founded on the desire to empower athletes and help them reach peak performance. Our “From Our Athletes” section features submissions from athletes at every level, ranging from elite pros who have been competing for decades to beginners completing their very first race. This is just a small cross section of the thousands of Hammer athletes around the world who are establishing Hammer’s reputation for having safe, natural, and performance-proven results. Congratulations to everyone here on their accomplishments. We look forward to hearing from everyone else as they hammer strong in 2017. Best wishes to all!

1ST PLACE 1ST PLACE AG NATION

Breese White Lexy Halladay Ruth Anderson Memorial Ultras Adidas Dream Mile Boost Boston Games “I ran the Ruth Anderson Memorial Ultras 50k sponsored by Hammer Lexy Halladay was only 1 out of 11 to be invited to the Adidas Dream Nutrition. What a privilege it was to run this event with my Hammer Mile Boost Boston Games. She won the race beating some of the top colors flying. My fueling plan included Perpeteum, Endurolytes Extreme, runners in the Nation. Her time of 4:41.80 also broke the Freshman Anti-fatigue Caps, and Hammer Gels for a change of pace. 1st place AG. state record set by Mary Decker Slaney that held for 44 years. Lexy Energy was great throughout!” uses Hammer Whey Protein before bed every night as a quality source Photo: Steve Jaber of rebuilding and recovery. She also depends on Recoverite after hard races and workouts. Photo: Adidas Boost Boston Games 78 Endurance News 106 Celebrating 30 Years of Endurance! 2ND PLACE 3RD PLACE OVERALL OVERALL

Evan Perperis Travis McWhorter Conquer The Gauntlet Atlanta Cedro Peak 50K “First Conquer The Gauntlet of 2017 and I must say I forgot how “I placed 3rd overall and set a new PR by 26 minutes in the 50K! I challenging they are. Heart rate was maxed out all the way through. The attribute half my success to my nutrition game plan. I used Race 2nd to last obstacle was a quarter pipe. That was at the end of a short Caps Supreme, Anti-Fatigue Caps, and Endurance Aminos pre-race. I but very hard race.” continued to take them every hour and also ate Montana Huckleberry Photo: Amy Perperis and Apple Cinnamon Gels every thirty minutes.” Photo: Sarah Winfrey Jackson

3RD PLACE 1ST PLACE AG OVERALL

Joel Kinnunen Carol Newman Cronin and Kim Couranz Ironman 70.3 Chattanooga US Womens Snipe Nationals Hammer Sponsored Athlete, Joel Kinnunen, finished third out of 250 Carol Newman Cronin and Kim Couranz proudly display their US athletes at the Ironman 70.3 Chattanooga in May. His recipe for Women’s Snipe Nationals 2017 trophy. Carol has been a Hammer success? Consistent training, a well executed taper, and a perfected Nutrition sponsored athlete since 2014 and customer since 2000. nutrition strategy. “Before the race, I loaded with Race Day Boost for Photo: Courtesy Carol Newman Cronin four days. On race day, I ate breakfast three hours prior to the race, took one serving of Fully Charged 30 minutes prior and a Hammer Gel 10 minutes prior to start. I used Sustained Energy, HEED, Hammer Gel and Endurolytes Extreme on the bike, and Hammer Gel and Endurolytes Extreme during the run, drinking only water at the aid stations.” The results speak for themselves. Joel says,“I came off the bike feeling strong with no signs of fatigue or cramping. I had a great run, with the fastest run split in my age group [50-54] by over two minutes.” Photo: Stephanie Kinnunen

hammernutrition.com August/September 2017 EN UPDATES FROM OUR ATHLETES

1ST PLACE OVERALL

Keith Rieger Erica Lazarus Kona Five Ultra-Triathlon Singer Island Sprint Triathlon. “I recently completed the Kona Five Ultra-Triathlon… 5 Iron Distance Erica placed first overall female at the Singer Island Sprint Triathlon. She Triathlons (on the Kona Ironman World Championship Course)… in 5 had fun racing with her training partner and friend, Alicia Schultz, who Days (120 Hour Cut Off)... all Self Supported (No Crew for 120 Hours).” is also a Hammer Sponsored Athlete. Alicia placed 1st overall female Photo: Courtesy Keith Rieger masters and represented us well at the Hammer sponsored triathlon. Photo Courtesy Erica Lazarus (right) with Alicia Schultz

1ST PLACE 2ND PLACE OVERALL OVERALL

Nick Modrzejewski Mike Driver Saint Louis Triathlon The Original Growler “My first race of 2017 went incredibly smooth. Hammer Fully Charged “The Gunnison Growler Mountain Bike Race is the Books! The 2017 prepared my body for the threshold efforts of Olympic distance racing version kept up its tough reputation. 103 K length, and 8,000 feet of while Gels and HEED fueled me through the race. It was a great day to climbing. Great Nutrition is essential for the energy demands of a 6 hour race with ideal conditions. Fueling, weather, and training brought about MTB Race. 6 bottles of HEED, 2 Hammer Gel flasks, 2 Perpetuem flasks, PRs in all 3 disciplines and the overall win for the day.” and 6 Endurance Amino’s helped me to a 2nd Place finish. Photo: Amy Modrzejewski Thanks Hammer!!” Photo: Kristy Driver

80 Endurance News 106 Celebrating 30 Years of Endurance! RACE RECIPE JASON LAFAVE MIDLAND DOW RUN 3RD PLACE 1ST PLACE HALF MARATHON OVERALL AG

Chris Geck Lincoln Murdoch Mountain-to-Sea 50K Hickory Grove Duathlon Photo: Chris Geck Photo: Courtesy Lincoln Murdoch

1ST PLACE OVERALL Jason LaFave smiles after successfully defending his Half Marathon masters title with a time of 1:19. Photo: Midland Daily News

Daily Regiment: 1 Xobaline 2 Endurance Amino, Essential Mg 4 Tissue Rejuvenator, Anti Fatigue 90 Mins prior: 1 Serving of Orange Vanilla Perpetuem 30 Mins prior: 1 Huckleberry Gel, Bruce Dale Jason Poole 2017 Swamp Stomp 5K Mud and OCR Jemez Mountain 50-Mile Trail Run 1 Endurolyte Extreme Photo: Jill Dale Photo: Patti Poole 50 Mins During: 1 Huckleberry Gel After: 1 Serving of Orange Vanilla Recoverite

1ST PLACE 1ST PLACE AG OVERALL RESULTS “This race was to test how I was feeling leading into an A race for me the following week. My plan was to execute 6:05-6:10 miles the whole way and hit a 1:20 finish time. I ran the first 1.5 miles with my good friend Matt Frazier. After he eased off, I ran very even and felt like I nailed the nutritional piece for my Brian Zahm Michael Gordon race. I finished 2nd overall for the Fast n Furious Duathlon/ SMW Onionman Olympic Triathlon race, with the 4th fastest time ever Championship Photo: James Richman for the event.” Photo: Angela Zahm

hammernutrition.com August/September 2017 EN FINISH CHUTE

Hammer Sponsored Athlete John Kelly en route to becoming just the 15th finisher ever since 1986 at the 100 mile Barkley Marathons. His finishing time was 59:30, just 30 minutes before the cutoff. John fueled with Perpetuem, Hammer Gel, Endurolytes Fizz, Hammer Bars, Endurolytes, and Fully Charged. “After quite a bit of experimenting, I’ve found that Hammer Nutrition works best for me during races in terms of keeping my energy levels steady and preventing gastric distress.” Photo: Howie Stern

82 Endurance News 106 Celebrating 30 Years of Endurance! Real Endurance Fuel NOT SUGAR!

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hammernutrition.com August/September 2017 PRSRT STD Endurance News U.S. POSTAGE 4952 Whitefi sh Stage Road PAID HAMMER NUTRITION Whitefi sh, MT 59937 DIRECT

Recoverite Today HAMMER TOMORROW See page 53 for pricing and fl avors

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Our Customers Say It Best “I am still amazed at how soluble Recoverite is with water and smooth when going down! My recovery results were great and I will continue using Recoverite as well as other Hammer products.”

Hammer Athlete Stephan Rosen during the Coolest 24 hr MTB race. (Read more on Stephan on page 32) Photo: Spinning Image Photography