I'm NEW TO HAMMER and training for a marathon. What's the best way to fuel using your gels, drinks, and solids for long runs?

For marathon training, a combination works best! Start with HEED or Perpetuem (about 30-60g carbs per hour) for sustained energy. For quicker boosts or when you need something to chew on, Hammer Gel (1-2 packets per hour) is fantastic. Consider Solids or Bars for a more substantial chew, especially for ultra-long efforts or as a pre-race meal. Experiment during training to find your perfect mix, aiming for 60-90g of carbohydrates per hour, depending on your intensity and duration.

My cycling rides are usually around 3-4 hours. Should I use Hammer Gel, HEED, or Perpetuem? What's the difference for my endurance?

For 3-4 hour cycling rides, a blend of sustained energy sources is key. HEED is a great carbohydrate drink that provides 30-45g of carbs per hour, perfect for maintaining steady energy. For more intense or sustained efforts, Perpetuem offers a more comprehensive fuel with protein, offering around 250-300 calories per serving. You can also supplement with a Hammer Gel or two per hour if you need a quick carb boost or find you're getting a bit bored with just drinks. Many athletes new to Hammer find using HEED as their base and adding a gel for variety or during climbs effective.

I'm doing shorter, intense brick workouts (1-1.5 hours total). What's the best Hammer Nutrition fuel for this?

For intense workouts lasting 1 to 1.5 hours, you'll want fuel that's easy to digest and provides quick energy. Hammer Gel is ideal here, with 1-2 packets per hour providing 22-25g of carbohydrates. You can also sip on HEED if you prefer a drink to help with hydration and energy. The focus is on easily accessible carbs to power your session without feeling heavy. If you’re NEW TO HAMMER, start with a single gel about 15 minutes before your workout and another halfway through.

How do your Bars and Solids fit into my fueling strategy, especially for longer bike races or ultras?

Hammer Bars and Solids are excellent for longer endurance events where you need a more substantial, chewable fuel source. They provide a different texture and can be easier on the stomach for some athletes over very long durations compared to gels alone. For rides or runs over 2 hours, consider incorporating a Bar or some Solids every 60-90 minutes as part of your carbohydrate intake. They offer sustained energy and can be a welcome change from liquids and gels. They're also great for pre-race fueling to top off glycogen stores without feeling overly full.

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Welcome to Hammer Nutrition. Nearly 40 years of helping endurance athletes fuel smarter — no excessive sugars, no artificial ingredients, no unnecessary additives. Here’s where to start.

FREE 5 Secrets to Success Guide → Shop Starter Kits →

Quick Start — Choose by Duration

Under 3 hours	HEED Sports Drink • Hammer Gel
Over 3 hours	Perpetuem • Perpetuem Solids
Real food	Hammer Bars — 100% organic; soft in all weather; great for long rides, hikes and ultra events
Electrolytes	Endurolytes • Endurolytes Extreme • Fizz • Powder
Recovery	Recoverite — 3:1 carb-to-protein ratio + 3,000mg L-glutamine; take within 30–60 mins of finishing
Daily health	Daily Essentials — Premium Insurance Caps, Essential Magnesium, EndurOmega, Amino Age

The Core Principle: Fuel by Duration

Under 3 hours: Complex carbs are your primary fuel. HEED combines hydration + energy + 6 electrolytes in one bottle. Add Hammer Gel for extra calories or higher intensity.
Over 3 hours: Protein becomes essential to reduce muscle breakdown. Perpetuem (complex carbs + protein + healthy fats) is the go-to. Prefer to chew? Use Perpetuem Solids.
Electrolytes always: Pair any fuel with Endurolytes to replace minerals lost through sweat — not just sodium.
Recovery every time: The 30–60 min window after exercise is critical. Recoverite replenishes glycogen and begins muscle repair.

Drink Drinker or Water Drinker?

Drink Drinkers — take most calories through sports drinks (HEED or Perpetuem); simpler, fewer products to carry
Water Drinkers — drink plain water; take calories separately via Hammer Gel, Perpetuem Solids or Bars; more flexibility in heat

Read the full guide →

Not Sure Where to Start?

Starter Kits let you sample gels, drinks, electrolytes and recovery products before committing to full sizes — the easiest way to find what works for you before race day. Or download our FREE 5 Secrets to Success guide — Hammer’s proven fuelling philosophy explained in full.

LONG DISTANCE ENDURANCE FUEL UK – PERPETUEM® BY HAMMER NUTRITION

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I love Hammer Products... they never upset my stomach and I’ve got a sensitive one. Their products are great and reasonably priced. Plus, you can’t beat the customer service, I’ve never had a company call to make sure I like their products and do I have any questions? What!!! Nice added touch & I’ll continue to use this company. Thanks for going above & beyond.

Quality products without anything artificial. No gimmicks. No hype, just pure supplements that do why they say they will. My favorite products, in no particular order: Cola Fizz, Fully Charged, Perpetuem (Strawberry and Caffe Latte), Hammer Gel (Peanut Butter Chocolate), Chocolate Recoverite (Vegan now), Tissue Rejuvenator, and Essential Mg.

When you want proven, well-planned, and CLEAN athletic nutritional products, HAMMER is second to none. I LOVE the protein bars; both whey and vegan. Other amazing items I use regularly are Endurolytes Extreme capsules, Recoverite, Perpetuem Solids, and several of their wonderful supplements.

Their motto - Fuel Right, Feel Great - is totally accurate! Hammer does its research and provides supplements to optimize my training. I’m 68 years old and can race at the top level in master's events BECAUSE I follow their advice: Fuel Right, Feel Great.

Collection: NEW TO HAMMER?

The Core Principle: Fuel by Duration

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