Fueling Worksheet using Hammer Nutrition Products

Mixing Fuels
Directions:
Input the number of calories per hour required (in blue) Desired Cal/hour 210
Change the calories/hour for gel depending on flavor used (in orange)
Change the numbers in red to calculate requirements
Total bottle results shown in green

Number of hours a bottle

will last 1 2 3 4 5 6
Total Cal Rqd in bottle 210 420 630 840 1050 1260
Scoops Scoops Scoops Scoops Scoops Scoops
Gel (Espresso) 1 1 1
Sustained Energy 5.5 1.5
Perpetuem 2.5 4.5 7.5

Total Cal in mix 0 415 627 846 1065 0

Hourly Cal in mix 0 208 209 212 213 0
Hourly Carbs 0 45 44 45 45 0
Hourly Protein 0 4 6 5 5 0
Hourly Fat 0 1 1 1 2 0
Hourly Sodium 0 154 68 149 177 0

Gel (Espresso) 90
Sustained Energy 114
Perpetuem 130
Per scoop Gel Sustained Perpetuem
Energy
Calories 90 114 130
Carbs 22 24 27
Protein 3.5 3
Fat 0.3 1
Sodium 21 37 115
 Fueling Worksheet using Hammer Nutrition Produ
Single Product
Directions:
Input the number of calories per hour required (in blue) Desired Cal/hour
Change the calories/hour for gel depending on flavor used (in orange)
Number of scoops required shown in green

Number of hours a
bottle will last 1 2 3 4 5 6
Total Cal Rqd in bottle 210 420 630 840 1050 1260
Scoops Scoops Scoops Scoops Scoops Scoops
Gel (Espresso) 2.3 4.7 7.0 9.3 11.7 14.0
Sustained Energy 1.8 3.7 5.5 7.4 9.2 11.1
Perpetuem 1.6 3.2 4.8 6.5 8.1 9.7
HEED 2.1 4.2 6.3 8.4 10.5 12.6
Gel (Espresso) 90

Cal/scoop
Sustained Energy
114
Perpetuem 130
HEED 100
mmer Nutrition Products

210
 Fueling Worksheet using Hammer Nutrition Products
By Body Weight
Directions:
Input your weight (in blue) Weight 210
The chart will show you suggested minimum and maximum calories
These are just guidelines. You will need to determine your own requirements. It is better to err on the low side.
Hours in bottle 1 2
Total Cal Rqd Min Max Min
Scoops Calories Scoops Calories Scoops Calories
Gel (Espresso) 3.0 270 3.5 315 6.0 540

Sustained Energy 2.5 285 3.0 342 5.0 570

Perpetuem 2.3 293 2.5 325 4.5 586

HEED 3.0 300 3.0 300 6.0 600

Cal/scoop Gel (Espresso) 90
Sustained Energy 114
Perpetuem 130
HEED 100
Products

er to err on the low side.

3 4
Max Min Max Min Max
Scoops Calories Scoops Calories Scoops Calories Scoops Calories Scoops
7.0 630 9.0 810 10.5 945 12.0 1080 14.0

6.0 684 7.5 855 9.0 1026 10.0 1140 12.0

5.0 650 6.8 879 7.5 975 9.0 1172 10.0

6.0 600 9.0 900 9.0 900 12.0 1200 12.0

 5 6
Min Max Min Max
Calories Scoops Calories Scoops Calories Scoops Calories Scoops
1260 15.0 1350 17.5 1575 18.0 1620 21.0

1368 12.5 1425 15.0 1710 15.0 1710 18.0

1300 11.3 1465 12.5 1625 13.5 1758 15.0

1200 15.0 1500 15.0 1500 18.0 1800 18.0

Calories
1890

2052

1950

1800