Tips and News -Educational content

The most common mistakes include drinking too much or too little, over-consuming calories, relying heavily on simple sugars, inconsistent electrolyte intake, using too much solid food, trying new nutrition on race day, refusing to adjust a failing plan, neglecting recovery nutrition and mistiming pre-race fuelling.

Winter training can be one of the most productive periods of the year for runners, cyclists and triathletes. It is when base fitness is built, weak...

Carbo loading is more than a big pasta meal the night before a race. Learn how consistent training, post-workout carbohydrate and protein intake, and effective glycogen replenishment can help endurance athletes arrive at the start better fuelled and ready to perform.

Compare electrolyte tablets with carbohydrate sports drinks and choose the right option for running, cycling, triathlon and endurance training.

Compare HEED and Perpetuem by duration, formula and use case to choose the right Hammer endurance fuel for your training or race.

Maltodextrin has been used in endurance sports nutrition for decades — and for good reason. Discover how it provides rapidly available carbohydrate during exercise, how it differs from simple sugars, what the research says about high-carbohydrate fuelling, and why maltodextrin remains central to Hammer Nutrition's Less Is Best approach.

How many calories and carbohydrates do you really need per hour during endurance exercise? Discover Hammer Nutrition's Minimum Calories Per Hour (MCPH) approach, why more fuel isn't always better, and how to find the right intake for cycling, running, triathlon and long-distance events.

Learn how to hydrate properly for running, cycling and endurance exercise. Discover how much to drink, how to calculate sweat rate, when to use electrolytes and how to avoid dehydration or overhydration.