Hammer Gel Fueling Guide: How to Use Energy Gels for Endurance

The Complete Guide to Fueling with Hammer Gel

Whether you're lining up for your first sprint triathlon or tackling a 100-mile sportive, getting your fueling strategy right is the difference between a strong finish and hitting the wall. Hammer Gel is one of the most trusted energy gels in endurance sport — and for good reason. This guide covers everything you need to know: what it is, how it works, when to take it, and how to build a complete race-day fueling plan around it.

What Is Hammer Gel?

Hammer Gel is a concentrated, complex carbohydrate energy gel designed specifically for endurance athletes. Unlike many mainstream gels that rely on simple sugars, Hammer Gel uses maltodextrin — a long-chain carbohydrate that delivers steady, sustained energy without the blood sugar spikes and crashes associated with high-fructose products.

• No simple sugars — maltodextrin-based for smooth, sustained energy
• No artificial colours, flavours, or sweeteners
• Available in single-serve packets and economy jugs for training
• Mixes easily with water or can be taken straight
• Multiple flavours including Raspberry, Vanilla, Tropical, Espresso, and more

Why Complex Carbohydrates Matter

During endurance exercise, your body burns through glycogen stores rapidly. The goal of mid-exercise fueling is to top up those stores without overwhelming your digestive system or triggering an insulin response that causes energy crashes.

Simple sugars cause rapid spikes in blood sugar followed by sharp drops — the classic "sugar crash". Maltodextrin, by contrast, is absorbed more gradually, providing a steadier stream of energy to working muscles. This is why Hammer Gel is particularly well-suited to events lasting 60 minutes or longer.

When to Start Fueling

One of the most common mistakes endurance athletes make is waiting until they feel hungry or fatigued before taking a gel. By that point, glycogen stores are already significantly depleted.

• Events under 60 minutes: Fueling is generally not required.
• Events 1–2 hours: Begin fueling at 45–60 minutes in, then every 45–60 minutes thereafter.
• Events over 2 hours: Begin fueling at 30–45 minutes in and maintain a consistent schedule throughout.

The key principle: fuel early and fuel consistently. Don't wait for hunger — it's a lagging indicator of depletion.

Dosing: How Much Hammer Gel to Take

Hammer Nutrition recommends 1–2 servings per hour depending on body weight and exercise intensity:

• Under 68kg (150lbs): 1 serving per hour
• 68–90kg (150–200lbs): 1–2 servings per hour
• Over 90kg (200lbs): 2 servings per hour

Always take Hammer Gel with water to aid absorption and reduce GI distress. Avoid taking it with sports drinks containing simple sugars.

Pairing Hammer Gel with Electrolytes

Carbohydrate fueling alone is not enough for events lasting more than an hour. Sweat losses deplete sodium, potassium, magnesium, and other electrolytes critical for muscle function. Without replacing them, cramping, fatigue, and performance decline follow.

Pair Hammer Gel with Endurolytes — Hammer Nutrition's chelated electrolyte capsules — for a complete fueling system. For longer events or hot conditions, HEED is an excellent electrolyte energy drink alternative or complement.

Hammer Gel for Ultra-Endurance Events

For events lasting 3 hours or more — Ironman triathlons, ultra marathons, long sportives — consider transitioning to Perpetuem, Hammer's sustained-energy formula combining carbohydrates, protein, and healthy fats. Many athletes use Hammer Gel for the first 2–3 hours and switch to Perpetuem for the remainder.

Race-Day Fueling Plan Example

Sample plan for a 4-hour endurance event:

• Pre-race (60–90 mins before): Balanced meal with complex carbs and protein.
• Start to 30 mins: Water only.
• 30 mins: First Hammer Gel + water. Take Endurolytes capsule.
• Every 45–60 mins: Hammer Gel + water. Endurolytes every 30–60 mins depending on heat and sweat rate.
• Hour 3 onwards: Consider switching to Perpetuem.
• Post-race (within 30–60 mins): Recoverite to replenish glycogen and begin muscle repair.

Training Your Gut

If you're new to mid-exercise fueling, your gut needs time to adapt. Practice your race-day fueling strategy in training — never try a new product or protocol on race day. Start with smaller amounts and build up to your target dose over several weeks.

Hammer Gel Flavours

Flavour fatigue is real in long events. Hammer Gel's range means you can rotate through options to keep things palatable over many hours. Popular choices include Raspberry, Vanilla, Tropical, and Espresso — the latter providing a natural caffeine boost useful in the later stages of a long event.

Shop Hammer Gel

• Hammer Gel Single-Serve Packets — ideal for racing and on-the-go training
• Hammer Gel Jug — best value for high-volume training
• Full Endurance Fuels Range — explore all during-workout nutrition

Questions about fueling? Contact our team — we're endurance athletes too and happy to help you build a personalised nutrition plan.