Sounds a bit scary, doesn’t it? But does that mean that l-carnitine supplementation puts you at risk? Let’s take a closer look at l-carnitine in general, and this recent study and its implications.

First, however, it’s important to keep in mind the axiom, “If a little is good, a lot is not necessarily better.” Even the basic substances required for life can be overdosed or under-dosed, contributing to harmful life-threatening consequences. Examples of excess or depletion extremes are water, sodium, and carbohydrate substances:

• Water depletion/dehydration can kill you, but too much water (“water Intoxication”) is also lethal.

• Too little sodium is known as hyponatremia, a life-threatening emergency. Too much sodium results in hypernatremia, which also has potentially fatal consequences.

• Too much sugar or carbohydrates has been associated with diabetic issues, yet when the blood glucose turnover is excessive, consuming carbohydrates during exercise is safe and recommended.

Essential for athletic performance, heart health, and more

L-carnitine is a natural substance found in food; however, it is not considered an essential nutrient because the body can make it from the amino acids lysine and methionine. L-carnitine is the nutrient that transports fatty acids to the mitochondria for use as a fuel source, and research shows that muscle carnitine levels are rapidly depleted during exercise, even moderate exercise.

A number of published studies on athletes have shown that l-carnitine supplementation supports exercise performance. Athletes have a requirement for more carnitine than they are capable of producing endogenously (inside the body). L-carnitine may be particularly important during periods of intense exercise as it may help to reduce post-exercise lactic acid accumulation and may increase maximal work output. It may also preserve muscle glycogen levels during exercise.

As reported in the majority of studies, an increase in maximal oxygen consumption and a lowering of the respiratory quotient indicate that dietary l-carnitine has the potential to stimulate lipid metabolism (e.g. the utilization of fatty acids for fuel). Treatment with l-carnitine has also been shown to induce a significant post-exercise decrease in plasma lactate, which is formed and used continuously under fully aerobic conditions. Data from preliminary studies have indicated that l-carnitine supplementation can attenuate the deleterious effects of hypoxic (low oxygen) training and speed up recovery from exercise stress. Recent data have indicated that l-carnitine plays a decisive role in the prevention of cellular damage and favorably affects recovery from exercise stress. [1-7]

Additionally, among its other benefits for brain, body composition, and mitochondrial health, l-carnitine is essential for normal heart function. [8, 9]

So what does this particular study mean for me?

While this study is certainly intriguing, it’s important to keep in mind that the study subjects—both humans and mice—were given “chronic” amounts of l-carnitine. While we do not know how much was given to these test subjects, previous research done on humans suggests that a very large amount of l-carnitine—2 grams, three times daily (6 grams total/day)—is required for significant increases of plasma TMAO. Other dosages (0.0g, 0.5g, and 1.0g) administered three times daily—a total of 0.0g, 1.5g, and 3g total per day—showed no change in plasma increases of TMAO.

REFERENCE: Bain MA, Milne RW, Evans AM. J Clin Pharmacol. 2006 Oct;46(10):1163-70. Disposition and metabolite kinetics of oral L-carnitine in humans. Sansom Institute, School of Pharmacy and Medical Sciences, University of South Australia, Adelaide, SA 5000, Australia.

Conclusion

Athletes can safely consume l-carnitine in supplement form to justify replacement. If you are consuming supplemental l-carnitine, we recommend keeping your totals in the range of 2000 mg (2g) per day. A non-athlete who consumes large amounts of meats that contain l-carnitine does not need to supplement this substance. Animal meat not only generates bodily carnitine increases, it also generates a protein structure that drives weight gain, growth factors, and plaque formation. If not derived from naturally raised grass-fed animals, there are other harmful substances found in meats that over time may prove harmful to health. Overall, we recommend not overconsuming substances from the animal kingdom that drive cholesterol accumulation on artery walls.

L-carnitine levels in foods (per 100 grams)

• Lamb – 190 mg
• Beef – 94 – 145 mg
• Pork – 28 mg
• Poultry and Seafood – 1.6 – 6.4 mg

L-carnitine in Hammer Nutrition products

• Mito Caps – 125 mg/capsule
• Perpetuem – 25 mg/scoop
• Perpetuem Solids – 6 mg/tablet
• Sustained Energy – 16.6 mg/scoop

REFERENCES:

1. Brass, E. P., et al.  The role of carnitine and carnitine supplementation during exercise in man and in individuals with special needs.  J Am Coll Nutr.  17:207-215, 1998.

2. Dragan, I. G., et al.  Studies concerning the ergogenic value of protein supply and l-carnitine in elite junior cyclists. Physiologie.  25(3):129-132, 1988.

3. Cerretelli, P., et al.  L-carnitine supplementation in humans. The effects on physical performance.  Int J Sports Med.  11(1):1-14, 1990.

4. Karlic, H., et al.  Supplementation of l-carnitine in athletes: does it make sense?  Nutrition.  20(7-8):709-715, 2004.

5. Lancha, A., et al.  Effect of aspartate, asparagine, and carnitine supplementation in the diet and metabolism of skeletal muscle during moderate exercise.  Physiol Behav.  57(2):367-371, 1995.

6. Lennon, D. L. F., et al.  Effects of acute moderate-intensity exercise on carnitine metabolism in men and women. J Applied Physiology.  55:489, 1983.

7. Siliprandi, N., et al.  Metabolic changes induced by maximal exercise in human subjects following L-carnitine administration. Biochem Biophys Acta. 1034(1):17-21, 1990.

8. Chao HH, Chen CH, Liu JC, Lin JW, Wong KL, Cheng TH. L-Carnitine attenuates angiotensin II-induced proliferation of cardiac fibroblasts: role of NADPH oxidase inhibition and decreased sphingosine-1-phosphate generation. J Nutr Biochem. 2010 Jul;21(7):580-8.

9. Gomez LA, Heath SH, Hagen TM. Acetyl-L-carnitine supplementation reverses the age-related decline in carnitine palmitoyltransferase 1 (CPT1) activity in interfibrillar mitochondria without changing the L-carnitine content in the rat heart. Mech Ageing Dev. 2012 Feb-Mar;133(2-3):99-106.

Photo credit Tom Robertson, tomrobertsonphoto.com

It’s not often that a national caliber event (of any sport) takes place in Montana, so when they do it creates quite a stir. Last spring when some core Missoula mountain bikers told us they we’re putting on a brand new mountain bike race, and that it was part of the US Pro XCT, our reactions included a range between “Really?!” and “Awesome!”. We sponsored the event site unseen with Hammer Gel, HEED and Recoverite last summer and the race blew away all expectations. Over a thousand spectators came out to watch the main event, and celebrate the sport of mountain biking in Missoula, Montana, which sits only a couple hours . So a couple weeks ago when the opportunity presented itself for Hammer Nutrition to become the title sponsor of the Missoula XC, we just couldn’t say no! We’re happy to help bring national level mountain biking to Montana, and showcase our great products alongside the sports elite. Here’s a few words from the Missoula XC technical director, Ben Horan, about just how special this race is becoming:

Inspired by the success of the internationally acclaimed Missoula Marathon, the Hammer Nutrition Missoula Pro XCT was conceived of and implemented by a passionate core of cycling and community activists who share a love of cycling and of the community. The race is an event that provides a super venue for pros, rallies amateurs from the region, and brings a great event to a great town. It’s about having fun and involving as many different people as possible.

The Hammer Nutrition Missoula XC race course received rave reviews from professional racers and amateurs alike, and was designed and constructed specifically for this event. It reflects the contemporary World Cup course philosophy. Steep, technical climbs and descents alternate between single track, double track, and infrequent dirt road sections. Frequent and sudden rhythm changes challenge racers, but several sequences of fast and fun sections are included as well. The course features over 850 feet of climbing per lap; while it is not at extremely high altitude, multiple long, steep climbs per lap test racers’ fitness limits.

In 2011, hometown favorite Sam Schultz snagged the win over teammate Jeremy Horgan-Kobelski and Pro XCT Series winner, Max Plaxton, while Lea Davidson put on a clinic to win her first Pro XCT race ahead of Heather Irmiger and Katerina Nash. With this race as the final domestic test before the Olympics in London, and newly donning UCI C1 credentials all of the heavy hitters are sure to turn up with guns blazing. Come on out to test your mettle on the same tread as Olympians, or just have a cold Kettlehouse beer and cheer on your friends on July 14, 2012 at the Hammer Nutrition Missoula XC.

The 2011 Race Across America (RAAM), an event that Hammer Nutrition has been a major sponsor of for many years, is in the books and we want to congratulate all of the competitors for their tremendous effort in “The World’s Toughest Bicycle Race.”  

A special “shout out” to Hammer Nutrition-sponsored athletes and teams:

• Leah Goldstein claims the coveted title of “RAAM Champion” with a time of 11 days, 4 hours, 41 minutes. Leah led the Solo Female race from start to finish, and her finishing time and average speed of 11.13 m.p.h. is the fastest since 2001.

• In the Solo Male (60-69) division, Hammer Nutrition-sponsored David Jones, competing against two other strong riders in his division (including Hammer Nutrition client Dex Tooke), claimed another RAAM victory, winning his age group division in a time of 12 days, 7 hours, 10 minutes.

• In the 4-Person Female team race, not only did the Hammer Nutrition-sponsored Raw Milk Cats team (Catharina Berge, Lori Cherry, Isabelle Drake, and Jeanine Spence) win the 50-59 division, they did so in record fashion, and beat the two younger 4-Person Female teams, one of which was the Hammer Nutrition-sponsored Team Ride Red, which posted a most-respectable time of 7 days, 6 hours, 51 minutes

In an email we received from Raw Milk Cats team member Catharina Berge, she wrote “Once again, Hammer Nutrition has shown that the best ultra cyclists know what products to fuel themselves with.  We did more than we could have dreamed off. Not only did we break the strong 50+ record of 17.1 mph, but we also broke the overall record from 1996 (18.5 mph) going at an average speed of 19.22 mph.  We finished in 6 days, 11 hours and 34 minutes.  We impressed on everyone we saw and everyone can see what Hammer Nutrition can do for four fast smiling ladies. The supplementation and fueling strategy that you proposed, Steve, was great for us. On day three Jeanine was complaining about muscle ache and she said that it was because she had forgotten her Recoverite coming in from a pull… this just shows how important the fuel was for us. On behalf of my team, I just want to thank you again for the wonderful sponsorship that we received from you, and I think that Hammer can feel proud of their athletes.”

Congratulations from all of us at Hammer Nutrition!

Team Pulsar Construction/ Hammer Nutrition at the Tecate SCORE San Felipe 250

Simi Valley, CA – Along the narrow loop extending from San Felipe, Mexico, adjacent to the Sea of Cortez, the world’s fastest gather to tackle the tough terrain to the finish line. Nearly 250 entries gather to compete over 250 miles of desert racing along a course that is considered, “The Best of Baja.” In a race filled with silt, jagged rocks, narrow passes between walls of rock, and sections of shattering speed, only the world’s finest find themselves up front at the finish.

For this historic event, Team Pulsar Construction/Hammer Nutrition entered in two different competitive pro motorcycle classes, the Class 50 and Class 60. The team was headed by veteran racer Jim O’Neal, a walking Baja legend as the rider of record who has won more class titles than any other racer in history. Jim is the only rider to have competed in all 25 Baja 250 events and has now completed every 250 race event since its inception.

With months of preparation for this enormous event, each individual on the race team trained vigorously for race day. Having ridden and practiced nearly everyday for months, and with the race bikes fine-tuned to perfection, these athletes were ready to tackle two classes and put themselves to the finish line first.

The Class 50 team featured racers Jim O’Neal, Tim Withers, Andy Kirker, Lee Scheffers, and Marc Prince, who had gathered together to grab their 7^th Score Baja Championship as a team. As luck would have it, however, these racers had constant pressure from Jim Dizney’s team and were able to hold on to a respectable 2^nd place finish in their class.

Team Pulsar Construction/Hammer Nutrition’s Class 60 team, also led by Jim O’Neal, was comprised of Don Lewis, Sam Dempsey, Bob Gates and Ron Dugan. Knowing age is just a number, this crew took their training to a whole new level with the help of a scheduled workout program, proper diet, and the infusion of fantastic Hammer Nutrition fuels, supplements, and shakes. This team was ready to tackle riders of any age. When they hit the finish line, the checkered flag dropped, awarding Team Pulsar Construction the title of 2011 San Felipe Class Champion!

Jim O’Neal, the team’s rider of record, now enjoys 13 San Felipe Class 250 wins as well as 16 Baja Champion titles! To date, Jim is now the motorcycle racer with the single most Baja wins in racing history!

TEAM SPONSORS:

Pulsar Construction/ HAMMER NUTRITION

Berkeley Honda, Intersky, Kal-Gard, Baja Cycles, Acerbis, Hinson, Bridgestone, Baja Designs, BRP, O’Neal, Excel, GPR, IMS, Precision Concepts, Yoshimura, Renthal, RK, Seal Savers, Works Connection, Factory Effex, ASV, Universal, Azonic, Blur, Leatt, Wolf Pak

In mid-December 2010 a study was reported in the online version of the Journal of Nutrition. The results of this study suggest that there is an association between an increased intake of BCAAs (l-leucine, l-isoleucine, and l-valine) and a reduced risk of obesity and becoming overweight.

Over 4,400 non-diabetic men and women from Japan, China, the United Kingdom, and the United States—all between 40 and 59 years old—took part in the research, which was called the International Study of Macro-/Micronutrients and Blood Pressure (INTERMAP) Study. The participants in the study provided the researchers with information regarding their food, beverage, and supplement intake, all of which was analyzed for, among other things, BCAA content.

As part of the study, the researchers noted that 25.3% of the Chinese participants and 26.3% of the Japanese participants were categorized as overweight, far less than the of those from the United Kingdom (69.3%) and the United States (70.3%). Obesity was also less in the Chinese and Japanese research participants, with 1.9% of the Chinese identified as being obese and 3.4% of the Japanese identified as obese. Those figures were significantly lower than the obesity figures for both the United Kingdom participants (22.4%) and the United States (33.3%).

The results of the study? The researchers found that increased intake of BCAAs was associated with a lower adjusted risk of being overweight. For the participants whose intake was among the top 25%, a 30% lower risk of being overweight was noted compared to those participants whose BCAA intake was the lowest. A decreased risk of obesity among both the United Kingdom and United Stated participants was also observed, with a 25% lower risk occurring among participants whose BCAA intake was highest compared to those whose intake was in the lowest percentile.

Two possibilities were discussed in regarding the results that BCAAs may protect against weight gain:

• One of the BCAAs, l-leucine, may increase energy expenditure, stimulate the hormone leptin, and possibly increase the activity of Mamallian Target of Rapamycin (mTOR). As is the case with leptin, mTOR helps regulate energy balance.
• BCAAs may also help reduce impaired glucose tolerance, which contributes to obesity.

While the researches agreed that further studies are necessary, if only to more completely determine a potential/cause relation, they commented that this particular study helps to explain the weight loss effect of increased intake of BCAAs.

There are a number of benefits associated with BCAA supplementation, BCAAs being a primary component of Endurance Amino, Recoverite, and Hammer Whey. Now it appears that we may be able to add protection against weight gain and obesity among those benefits!

Author: Steve Born

“Ideba what?”  That’s what people often say when they first encounter this relatively unknown nutrient, pronounced eye-DEB-uh-known. So unknown, in fact, that I believe we’re the only athletic supplement company that uses this incredibly beneficial nutrient. In over two decades that I’ve studied nutritional supplements, I’ve become extremely fond of many nutrients. I’d say that idebenone shares the top rung with old favorites such as lipoic acid (the “r” isomer form), l-carnitine, carnosine, and coenzyme Q10 (CoQ10).

So what is Idebenone?

There are six chemical names for idebenone found in research and trade publications and, to me, they’re all names only a chemist could love . . . how about 6-(10-hydroxydecyl)-2,3-dimethoxy-5-methyl-1,4-benzoquinone? Whoa! Personally, I think I’d prefer to keep it simple by referring to idebenone as “a synthetic analogue (variant) of coenzyme Q10 (CoQ10).”  Dr. Bill Misner aptly refers to CoQ10 as “the vital cell membrane antioxidant and essential constituent of the ATP-producing mitochondrial electron transport chain (ETC) system.”

Space limitations prevent a full discussion on the importance of CoQ10 for both athletic performance and also a variety of health conditions, including life itself! Nutrition expert James South summed up its importance in just a few words: “Without CoQ10, or a good substitute, human life quickly ends.”

What is this “good substitute” that South mentions? It’s idebenone, which some experts suggest is equal to, and perhaps even more powerful than, CoQ10.

Idebenone’s benefits

According to Dr. Misner, “Idebenone supplies all of the same benefits as CoQ10 [acting as a "spark plug" for the production of energy (ATP) as well as being a potent antioxidant] plus some distinct advantages based on its more complex chemical structure. Though very similar in chemical make-up to CoQ10, its longer chain organic structure gives it extra-powerful antioxidant properties making it a more effective ‘free radical quencher’’ resulting in less cell and tissue damage.”

While CoQ10 is perhaps the most important substance one can take for the prevention of cardiovascular disease and certain cancers, idebenone appears to have more brain-specific benefits. Dr. Bill writes, “Idebenone protects the brain from the detrimental effects of serotonin deficiency and facilitates endogenous serotonin production. Serotonin deficiency compromises sleep and may contribute to chronic depression. Idebenone favorably affects blood flow in the brain, reproducing verbal fluency, creativity, and memory. Idebenone enhances endogenous norepinephrine production by facilitating cellular uptake of tyrosine. This suggests that idebenone may indirectly improve the uptake and reproductive role of tyrosine in thyroid hormone production. Thyroid hormone deficiency is a factor in performance and body mass index.”

Other “brain benefits” attributed to idebenone include improved cognition and mood, reduced damage from Parkinson’s Disease and Alzheimer’s Disease, and a role in the prevention of excitotoxin (a class of substances produced from the consumption of substances such as MSG and artificial sweeteners, which can impair or neurons) damage.

On top of that, idebenone appears to positively affect liver mitochondrial function, which suggests that it would support and enhance the detoxification functions of the liver. (Another notable “liver health” nutrient is r-alpha lipoic acid, which is in Mito Caps).

Perhaps the most remarkable feature of idebenone is its unique ability to operate under hypoxic (low oxygen) conditions, helping to produce energy and maintain high energy levels without creating free radicals. In other words, under the same cellular low oxygen conditions that can cause CoQ10 to act as a pro-oxidant, idebenone helps prevent free radical damage while still supporting ATP production.

Why both CoQ10 and Idebenone?

If idebenone is supposedly a “better CoQ10,” then why do we put both nutrients in Race Caps Supreme? I mentioned one reason earlier: while they are similar in chemical structure and provide some similar benefits, each nutrient also has its own specific benefits. Additionally, there’s a synergistic process between them, as they enhance each other’s effectiveness. They complement each other perfectly, so by combining both nutrients together we can get vastly increased benefits over either taken alone.

Get to know Idebenone

I remember when we decided to add idebenone to the original Race Caps formula. My first thought was, “Oh man, this is going to be one amazing supplement; there’s just nothing like it anywhere.” After doing additional reading and research on idebenone (and in addition to all the other benefits provided by the nutrients in Race Caps Supreme) I remain convinced that this initial thought/reaction was not an exaggeration.

I’ve listed just some of the benefits that idebenone provides; for more information check out www.idebenone.org. It might not be as well known as its near-twin CoQ10, but idebenone deserves a place at the top of the “nutrients that are vital for health and athletic performance” list. I believe you’ll be hearing more and more about this remarkable nutrient. Each capsule of Race Caps Supreme contains a 60 mg combination of idebenone and CoQ10, providing a wide range of very potent benefits for the endurance athlete.

To find out more information or to order Race Caps Supreme, visit the Race Caps Supreme page.

After its humble beginnings in a kitchen in San Francisco, Hammer Nutrition has enjoyed the last fifteen years of its existence in Whitefish, Montana. Whitefish is a great place to work and play, but we’re well aware of our secluded location, and most of our sponsored events take place outside our home state.

Of all our 2,700 plus sponsored events and counting, we are very excited about our newest addition, the Sea Otter Classic Festival of Cycling, April 14-17^th in Monterrey, California. Hammer HEED has signed on as the official sports drink of the Sea Otter, and we couldn’t be more enthused. Worth noting is the Sea Otter’s commitment to the grounds under their festival. Here’s their mission:

“The mission of the Sea Otter Classic is to make people’s lives better through participation in sport and recreation and through celebration of an active outdoor lifestyle. We will accomplish this mission without compromising the ability of future generations to enjoy the benefits of a sustainable environment.

After two decades of commitment to sustainable development, we are renewing our commitment with a promise to find yet more effective ways to sustain both the environment and economic growth. We are committed to fostering ideas, aspirations, values, and actions that can inspire and support all of us in becoming better stewards of the environment as we promote positive economic growth.

We understand that environmental protection does not preclude economic development and that economic development must be ecologically viable now and in the long run.”

This event is special for us to be a part of, as the race and Hammer are around the same age, and both are from the same part of California. We will be making the trek from our Whitefish headquarters all the way out to Monterrey to expo at the Sea Otter, and to check in with our local Hammer fan base. If you’re unfamiliar with the event, there is basically something for everyone. A full spectrum of competitive road and mountain events is offered, as well as a semi-competitive Gran Fondo and a cycling expo. We can’t wait to see you at the largest embrace of cycling in the USA!

Oh, and if you can’t make it to the Sea Otter, you can find Hammer at one of these 2,700 events in 2011!

http://www.hammernutrition.com/calendar/events/index.php

Author: Steve Born

It sure sounds paradoxical, eating fat to help lose body fat. But that very well may be true and at this time of the year, a time when we’re trying to keep that “winter coat” to a minimum and/or kick start our weight-loss goals, it’s something definitely worth considering. Of course, you want to make sure that you’re eating the right kind of fats—meaning the healthy Omega 3 essential fatty acids (and avoiding saturated fats)—and that you’re consuming an adequate, but not too high, amount of them.

A number of animal research papers (listed below) suggest that it is the person that is deficient in Omega 3 fatty acids that may accumulate fat cells, while the person consuming sufficient amounts of Omega 3 fatty acids will not accumulate excess adipose tissue. What is an adequate daily dose? A world-recognized expert of essential fatty acids, Udo Erasmus, says that humans need only 2-9 grams per day to prevent the effects of deficiency – i.e., excess fat gains. Now, while animal research is not the same as human research in terms of time and dose, the effects may be similar.

The take-home point is that regular consumption of sufficient amounts of multi-beneficial Omega 3 fatty acids may—among their many other already-proven benefits—be a valuable ally in the battle to help prevent fat weight gain AND in helping support fat loss. Fish oils are arguably the easiest way to obtain these all-important Omega 3 fatty acids, and Hammer Nutrition sells an excellent product, the Carlson Norwegian Salmon Oil. For potential support in the “battle of the bulge,” as well as a plethora of other benefits, this is a product that you should seriously consider adding to your “take every single day” supplement arsenal.

REFERENCES:

• White, P. J., et al. Is OMEGA-3 key to unlocking inflammation in obesity? Diabetologia. 2006.
• Winnicki, M., et al. Fish-rich diet, leptin, and body mass. Circulation. 106(3):289-291, 2002.
• Takahashi, Y., et al. Dietary n-3 fatty acids affect mRNA level of brown adipose tissue uncoupling protein 1, and white adipose tissue leptin and glucose transporter 4 in the rat. British Journal of Nutrition. 84(2):175-184, 2000.
• Cha, S., H., et al. Chronic docosahexaenoic acid intake enhances expression of the gene for uncoupling protein 3 and affects pleiotropic mRNA levels in skeletal muscle of aged C57BL/6NJcl mice. Journal of Nutrition. 131(10):2636-2642, 2001.
• Flachs, P., et al. Polyunsaturated fatty acids of marine origin upregulate mitochondrial biogenesis and induce beta-oxidation in white fat. Diabetologia. 2005.
• Kim, H. K., et al. Docosahexaenoic acid inhibits adipocyte differentiation and induces apoptosis in 3T3-L1 preadipocytes. Journal of Nutrition. 136(12):2965-2969, 2006.
• Li, H. X., et al. [Effects of docosahexaenoic acid on rat adipocytes proliferation and differentiation.] Sheng Wu Gong Cheng Xue Bao. 21(5):840-843, 2005.
• Ruzickova, J., et al. Omega-3 PUFA of marine origin limit diet-induced obesity in mice by reducing cellularity of adipose tissue. Lipids. 39(12):1177-1185, 2004.

A guest blog post by Phil Elsasser of the Hagens Berman Elite Team Fueled by Hammer Nutrition.

While I have used several of Hammer’s products such as Heed and Sustained Energy in the past, this year I have had the great opportunity to explore some of their supplements through Hammer’s support of the Hagens Berman Cycling Team. One product that impressed me greatly was Hammer’s REM Caps. Being an endurance athlete means that generally by the time my head hits the pillow at the end of the day I am out like a light. As a result, I have never really thought about using a sleep aid. This year definitely changed that.

Our calendar was filled with some of the top races in the country. We got the opportunity to travel across the U.S. attending many National Racing Calendar events. These races do a wonderful job of showcasing cycling as entertainment, which often means racing late into the evening with finishes in the twilight or under street lights. While it certainly makes for a great spectacle as 150 cyclists tear around a dimly lit criterium course elbow to elbow, it certainly doesn’t make winding down to go to sleep at a decent hour very feasible. Luckily, some of my teammates shared a bit of wisdom with me in the form of Hammer’s REM Caps.

I have to admit, I had pretty low expectations in regard to what the morning after taking REM Caps would feel like. I am glad I gave them a chance and definitely proved myself wrong! Not only do REM caps do a great job of helping me to mellow out after racing and get to bed at a reasonable hour, I wake up feeling rested without drowsiness. I have used them to deal with jet lag, late race nights, and even when I know that getting a full night’s rest will make all the difference. Hammer REM Caps maybe just what you need to get that extra rest and recovery that is slowing you down and take your racing to the next level.

Thanks for sharing Phil! Sleep can be very easy to forget when at a stage race in a fun new town, but a highly important part of recovery nonetheless. REM caps are a great way to wind down and get some much need rest in between stages and wake up feeling ready to go!

Check out our all natural sleep enhancer, REM Caps.

Alright, let’s face it; for the next few months, the weather in about three-quarters of the U.S. just isn’t going to be that great. For those who are fortunate enough to live in warm temps in January, please continue with your winter running and riding (or take a trip down to Tucson for the annual Hammer Camps!) or whatever it is you get to do in short sleeves. But for everyone else longing for warmer weather, there certainly is still hope!

I’ll be the first to admit that for my first few winters in Montana, I wasn’t particularly excited to be here. Most of my cycling friends would do as the birds and fly down to Tucson to spend the winter spinning their legs and catching rays. I would stick around Missoula, bored and partially bitter, hoping the sun (and my friends) would return once again. They would arrive, bronzed and fit, around mid-April as the first hints of green popped through the unspectacular late winter landscape of dirty snow, sand, and dead grass. Of course, at precisely the same time I would emerge from a winter slumber and dust off the bike for an awkward and painful first ride.

I knew there were plenty of good activities for winter cross-training, but for a variety of reasons during my college years I didn’t partake in them to the fullest. So I would spend each spring fighting for survival in collegiate road races, not really finding my fitness until well into June, after the season had ended. I don’t have any regrets about my winters of inactivity because during the extra time I had, I learned a valuable lesson. I compared my friends that went south for winter to my friends that hung out in Montana and skied hard; there was maybe a week or two separating them in April. I then compared this to my two-month deficit to either group and realized something needed to change.

To this day, I still haven’t gotten my life in order by December to simply “take off” until April. I doubt if I’ll ever be able to responsibly do this, and I bet this is the case for many of you. So I made the commitment to myself to find something, anything to do outside all winter long. Reluctantly at first, I got back into skiing quite a bit and have since been able to jump right back into the group in the early season road races.

The beauty of skiing and other winter sports as cross-training is that they actually are a great replacement for some of the early season base miles. Even lift access downhill, for example, covers my three main goals in the early season:

• Long Days
• Core Strength
• Light to Moderate Cardiovascular Activity

I’m sure this comes as no surprise to many readers out there, but I know there must be a few people sitting around waiting for a straight across activity besides the indoor trainer. I’ve been taking a sleeve of Perpetuem Solids with me for skiing all day here on Big Mountain, and trust me, my legs can feel it afterwards! As January leans towards February, I’ll phase in more uphill travel and start working more on my heart and lungs. If all goes like last year, a couple weeks of riding in late March and I’m good to go for cycling season.

So whatever it is that you might enjoy doing this winter, it doesn’t really matter. Just grab a Hammer Bar, Solids, or maybe some Gel, get out and go do it! Your body will thank you when the snowbirds come back to play.