Triathlon Nutrition

34 +years of trust.

Since 1987 Hammer has been in the market-leading innovation and time-tested products. Time is the greatest test of any product.

Triathletes demand a high level of performance from their bodies. Their Sports nutrition needs to supply the best possible ingredients in the right format to meet the athlete’s requirements.

Hammer Nutrition products only use ingredients that aid or improve an athlete’s performance. There are no additives, colorings, added simple sugars, or anything harmful to the athlete’s performance.

Athlete’s such as Steve Mckenna, Caleb Noble, and Courtney Gilfillan

“Nutrition has always been my downfall when racing, as I had struggled to find a product that worked for me.

Then a friend introduced me to Perpetuem and I was amazed at how easy it is to consume, and the sustained energy levels over a long period of time that it provides. Since then I have been hooked!”

Steve Mckenna – 3 x winner 70.3

LONG DISTANCE TRIATHLETES (1/2-FULL IRONMAN)

If you are a long-distance Triathlete, the importance of your choice in nutrition is vital to success. Failure to address this from day one will no doubt be a recipe for disaster.

Many Triathletes focus on the relentless pursuit of training hour after hour, day after day, and neglect the importance of nutrition. If they spent a small percentage of that time learning how to fuel they would ensure their training is not wasted through bad choices in nutrition.

These are the 6 basic topics you should know about your nutrition. Take 15 minutes to read this information and you will be well prepared to make some crucial decisions that will better your performance.

For far more detail we strongly suggest that you read the bible of Sports Endurance Nutrition.

The Endurance Athletes Guide to Success

Once you have this information you can then make a better-informed choice.

Sprint/Olympic distance FUELLING

COURSE NUTRITION

Many athletes make the vital mistake of thinking that they have to consume and train with what is available to them by the Sponsor of the event. As we know, the nutritional sponsor of many Ironman events is one who pays the most money, with little concern for the quality of the product. Ensure you make a wise decision before embarking on this route.

Quite often the event product is mixed by volunteers who have little knowledge of concentration levels. This can have a dramatic effect on your performance if mixed wrong. Our advice is to always know exactly what you are putting into your body.

HOW TO FUEL FOR A 1/2 – Full Ironman DISTANCE TRIATHLON

The longer the event the more important it is to get your nutrition right.  It also becomes increasingly important to add protein into the fuel mix, and consistently consume extra electrolytes.

All of Hammer Nutrition’s during Fuels are acceptable for use. We do have preferences for the different legs of the events.

Bike Leg

Preferred fuels  – Perpetuem or Sustained Energy.

Both these fuels can be mixed into a multi-hour bottle (3-5Hours). This makes them ideal for the bike. You can consume the relevant % of the bottle per hour which is the only nutrition you will require, plus your hydration (water) per hour.

Both products contain Protein. The major difference is that Perpetuem contains Lipids (type of fat). Generally, Perpetuem is our first choice and will suit most Triathletes. Sustained Energy will suit the smaller leaner athletes which are able to maintain a higher heart rate.

Tip; Always use an insulated bottle (Camleback). Mix the powder in a blender the night before and place it in the fridge. Take out the morning of the event.

These products are not sweet, which allows easy consumption hour after hour without the sickly sweet taste of gels.

TIP – on the bike separate your hydration from your nutrition to stop confusion. (Have 2 water bottles).

Electrolytes – Endurolytes or FIZZ

Both of these can be used. Our preference is the Endurolytes (1-3 per hour) as it does not have to be mixed with water and the dosage can be increased easily.

TIP – You have to be consistent with consumption every hour as electrolytes are not stored in the body.

Other fuels can be used such as Hammer Bars and Hammer gels. You need to ensure that if you mix fuels you do not overconsume calories.

Liquid Fuels (preferred over solids)

Liquids are easily digestible. Solids will take longer to digest and will take blood away from the working muscles to digest. When taking liquids you can be almost 100% certain of how many calories you are consuming per hour (provided you don’t over-consume – less than 300 cal.) Taking solids you can never be sure how many calories are being digested per hour.

 RUN NUTRITION

You have a couple of options for the run.  Hammer Gel and Perpetuem Solids. 

Our preference is Hammer Gels for “ease of use”

TIP – The best way to use Hammer gel is to purchase a bottle (26 gels) and mix it into a small flask carried in a fuel belt. A small amount of water can be added to dilute the gel ensuring easy consumption. Several flasks can be carried.

Electrolytes – Endurolytes or FIZZ

Once you have started the run and into the final stage, you still need to ensure you consistently consume electrolytes. Do not forget.

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