Take your vitamins! $3.95 Prerace Meal Menu NUTRIENT NEEDS Female vs. Male NEW! KEG storage vessel and insulated Purist bottle SINCE 1987 HYDRATION what you need to know Product Spotlight : Endurolytes Extreme, Nasol, and Clear Day IN THIS # ISSUE 89 Features Regulars What’s new! KEG storage vessel 31 Product Spotlight : EL Extreme 10 Artificial sweeteners: Aspartame® 33 Product Spotlight : Nasol 11 Hydration - What you need to know 36 Ask Dr. Bill 20 Good news for men 38 The atypical Hammer athlete 22 Short-duration races 40 Product Spotlight : Clear Day 28 Protect your brain 56 Steve’s Faves : Phytolean 60 Nutrient needs - female vs. male 58 Coffee Corner 62 A successful century ride 68 In the Know 70 Prerace meal menu 81 Athlete Spotlight : Hayley Benson 72 Hammer Nutrition athletes 88-97 ON THE COVER Runner and elite cyclocross racer Marne Smiley hits the dirt roads and hills of Barrington, IL, near Chicago. Photo : Ali Engin The Hammer Nutrition Promise of Satisfaction Products - Powerful, safe, natural, and undeniably effective! They will do exactly what we say they will and outperform the competition every time . Guaranteed! Knowledge - Our time-tested, science-based fueling protocols will help you achieve your best possible performance . Guaranteed! SINCE 1987 Service - Second to none, the best you’ve ever had! We treat you like you are important to us, because you are . Guaranteed! Kelly Agnew looking strong during Moab’s Red Hot 55K. Photo : Myke Hermsmeyer 2 April/May : Issue 89 ENDURANCE NEWS The informed athlete's advantage since 1992 STAFF Brian Frank, Steve Born, Kelly Pris EDITORIAL CONTRIBUTORS Articles submitted by non-staff authors are not edited. Bryan Brosious Alex Kostich Send your letters to [email protected] for Ryan Correy Brad Lamson possible inclusion in a future issue of Endurance News. Connor Disney Nate Llerandi { { Vanessa Gailey Jason Millsaps LETTERS Vicki Hackman Bill Misner Levi Hoch Dr. Garret Rock Hi Hammer Team, Dear Hammer Nutrition, Devon Johnson Reilly Smith AJ Kennedy Grant Woodman I just wanted to say THANK YOU for everything! I have been using Hammer Nutrition products for at least four years now. When I started In 2009 I attempted my first 100-miler; I paying attention to what’s added to sports ran for 30 hours, but only 71 miles. I was nutrition products to supposedly help your LAYOUT/DESIGN beginning to think that ultras weren’t for Julia Teeters, Vanessa Gailey performance, I discovered that Hammer me—that I wasn’t cut out to be an ultra Nutrition products are hands down the best! CONTENT MANAGER runner. Then, in 2011, I met a runner who used Vanessa Gailey Hammer Nutrition products and suggested What I really love about Hammer Nutrition is your book, The Endurance Athlete’s Guide to that you give athletes a library of educational EDITING Vicki Hackman Success. It turned out that a big part of my information and then say, “YOU choose what problem was using fuels that caused crashing! fuels are best for your body.” I have read ADVERTISEMENTS through your website library twice and still find Kelly Pris, Vanessa Gailey When I used the right training strategy and myself returning to it for advice. Every time that Hammer Nutrition products, I again saw 30 I feel bad during exercise, it’s because I’m not Our Mission hours, but this time ran 100 miles—without following your advice. (Liquid intake was my The objective of Endurance News is to provide you, the crashing! biggest issue!) serious endurance athlete, with a valuable resource that you will find informative, educational, thought provoking, and helpful in your ongoing pursuit of optimum I also use many of your race and daily When I wasn’t performing well, I wrote a performance and health. essential supplements, and I feel and see the letter to Hammer Nutrition, and someone big difference! So a big “thank you” for not responded with what I needed to do . since Endurance News features insightful articles on diet, nutrition, training, and other topics of interest for endurance only improving my health but also for helping then, I stopped taking hundreds of calories a athletes - written by our staff as well as professional and me reach my dream of running 100 miles in couple hours before my rides and have had elite amateur athletes and other experts in the area of 30 hours! no problems. In my opinion, Hammer Nutrition nutrition and exercise. loves to give you the best and let your body In reading this and future issues, please remember that the Have a great racing season, decide what’s best for it. My five-time Texas views expressed in this publication will always be biased Su-Lai Hamilton State Champ daughter and I fuel solely with in favor of a healthy diet and hard training that emphasizes quality over quantity, and prudent supplementation to Hammer Nutrition. improve health and performance. But above all, we at Endurance News believe that there are no shortcuts and Thanks, that success can only come from hard work. Michael Winders Back issues available at www.hammernutrition.com Legal Disclaimer : The contents of Endurance News are not intended to provide medical advice to Hi Hammer Nutrition, individuals. For medical advice, please consult a licensed health care specialist. ©2014 Endurance Marketing Group. This information is copyright protected. Please feel free to I just completed my first marathon using distribute this information as long as the copyright notice, phone number, and/or URL are included. Content must remain unchanged and original authorship acknowledged. Hammer Nutrition fuels and advice. Everything (Hammer Gel, Perpetuem, plus your recommendations and advice) worked perfectly and definitely helped me run a Endurance News is printed on recycled paper. successful race. I recommend Hammer Nutrition products and fueling advice to every athlete I talk to. 4952 Whitefish Stage Road Thanks so much for such quality products and Whitefish, Montana 59937 knowledge. They work! 1.800.336.1977 Mike Ott with some Hammer Gel at the finish line of the Via Marathon. Photo : Cindy Ott Sincerely, www.hammernutrition.com Mike Ott www.hammernutrition.com 3 Welcome to the 89th issue of Endurance News. pringtime is here, or is just around the corner, for most of us. It’s time to get in gear for the big S season ahead. We’re blasting into Brian Frank kicks off spring with some sunshine and warm weather. Photo : Soni Frank our 27th year with exciting new products that are sure to meet your approval and fulfill previously unmet needs. Our new 2013 products, Phytolean and Peanut issues that a portion of us must manage, 4, or even 6 capsules per hour during Butter Hammer Gel, have been such big seasonally or on an ongoing basis. While the event to avoid cramping. This hits that we’ve struggled to keep pace not everyone must deal with nasal simply is not feasible with the original with demand, but we’re now well stocked congestion and allergies, for those of Endurolytes formula. Considering that and ready for summer. us who do, it can be a really big deal. I just saw a new “hyper” hydration As we did with the introduction of our salt-loading formula with 1,700 mg of This issue is also filled with great body care products, we looked around sodium chloride per 40-calorie serving, contributions from athletes—real people and found nothing else on the market to Endurolytes Extreme is still a relatively like you, doing real things and enjoying relieve these two problems in a natural, “low” salt electrolyte supplement. themselves more because they’re using holistic way. That represented an unmet Hammer Nutrition fuels and adhering to need that we felt compelled to address. Acidity, cause for concern our “Less is best”™ fueling protocols. If YOU deal with these conditions, I’ll be very eager to hear your feedback on Also new in this issue is the first Speaking of our philosophy on fueling, either or both products. You can also article to address the little-known and be sure to check out the two updated read more about them in the following infrequently discussed condition that fueling articles in this issue: one for long- pages. most athletes experience, at least on duration training and events and the a temporary basis (and in some cases other for shorter efforts. Both are very Endurolytes Extreme - I hesitated continuously): acidosis. If you aren’t worth the read, for the first time or as a to introduce this product for a number familiar with the term or condition, my refresher. You’ll also find at least half a of years, but decided that now is article should provide an introduction. dozen other articles that will help you be the time. As much as I don’t want to Calling your attention to this condition healthier and perform at your best more encourage excess salt consumption, I is not a gimmick or red herring to sell often. Certainly, this is one of the best also recognize that, during exercise, a product. It’s the reason we don’t use issues of Endurance News that we’ve some situations might warrant higher citric acid in our products (even though ever assembled . but then again, I’ve levels. This might occur if you aren’t everyone else does), and it’s one of the said that a time or two before as well. properly acclimated to the heat, or if you many reasons we do not add sugar, simply want the convenience of being in any form other than what occurs New product highlights able to take 1 capsule per hour instead naturally in the fruit content of our gels, of 3.