RACE DAY NUTRITION AND DAILY SUPPLEMENTS:

RACE DAY NUTRITION AND DAILY SUPPLEMENTS:

People often ask me what I do for race nutrition. I use Hammer Nutrition Products and am an ambassador for Hammer…So, I am obviously biased, but wouldn’t use them if I didn’t see a positive difference or believe in their products! I receive an allotment as an ambassador, but it’s not enough to totally supply me. So I do spend my hard-earned money with Hammer too. If you are interested in purchasing from Hammer and haven’t ordered from the company directly, I have a promo code (click below) for 15% off your first order on my website…you will also get some free samples with your first order.

Traci Falbo

DAILY SUPPLEMENTS: I take the first 4 products daily, and the other 2 as needed.

Premium Insurance Caps (PIC)  (multi-vitamin for athletes) http://www.hammernutrition.com/products/premium-insurance-caps.pic1.html. I take 4-5/day

Race Caps Supreme (RCS): (contains antioxidants and CoQ10. reduces muscle fatigue, enhances energy and endurance) http://www.hammernutrition.com/products/race-caps-supreme.rc.html. I take 2/day

Mito Caps (MC): Improves energy production, antioxidant support, improves fat metabolism, potentially increases longevity by stimulating mitochondria (good for aging athletes) http://www.hammernutrition.com/products/mito-caps.mc.html I take 2/day.

Whey Protein: Maintains and helps repair lean muscle tissue, immune system support, minimizes post-exercise soreness, glutamine-fortified to enhance recovery http://www.hammernutrition.com/products/whey-protein.whey.html I take 1 scoop each night before bed

Tissue Rejuvenator: (anti-inflammatory and aides in tissue repair) http://www.hammernutrition.com/products/tissue-rejuvenator.tr.html. I take 1-2/day if I am recovering for a race or have an injury

Recoverite: (carb and protein replacement for post-work. reduces muscle soreness, helps rebuild muscle)  http://www.hammernutrition.com/products/recoverite.rr.html. I use after hard or long workouts.

HOW DO I TAKE THEM FOR THE MOST BENEFIT?: I take my supplements based on when I run to have the most benefit.

Mondays-Fridays (afternoon run):

2 PIC in the am with breakfast.

1 MC & 1RCS 30-45 minutes before run

1 MC & 1RCS & 2 PIC (3 if it’s a HARD run) 30-45 minutes after run

Saturdays-Sundays (morning runs):

1 MC & 1RCS 30-45 minutes before run

1 MC & 1RCS & 2 PIC (3 if it’s a HARD run) 30-45 minutes after run

2 PIC in the pm with dinner.

EVERY EVENING: I stop eating at 7pm and take 1 scoop of Vanilla Whey Protein with 4oz of Water at 10pm, right before bedtime. It helps with recovery and can safely raise your hGH levels up to 430% compared to usual.

 

RACE DAY NUTRITION: For races I want to do well in (not just a training run)…

Race Day Boost: Increases performance, reduces lactic acid, increases endurance) http://www.hammernutrition.com/products/race-day-boost.rdb.html

Race Caps Supreme: (contains antioxidants and CoQ10. reduces muscle fatigue, enhances energy and endurance) http://www.hammernutrition.com/products/race-caps-supreme.rc.html

Anti-Fatigue Caps: (contains Potassium/Magnesium Aspartate) Prolongs endurance in ultra workouts and races. Helps prevent muscle cramping http://www.hammernutrition.com/products/anti-fatigue-caps.af.html

Hammer Gels: (easily digested, concentrated source of complex carbohydrates that won’t give you insulin spikes) http://www.hammernutrition.com/products/hammer-gel.hg.html

Fizz: (electrolyte replacement) http://www.hammernutrition.com/products/endurolytes-fizz-reg-.elf.html

Recoverite: (carb and protein replacement for post-work. reduces muscle soreness, helps rebuild muscle  http://www.hammernutrition.com/products/recoverite.rr.html

Tissue Rejuvenator: (anti-inflammatory and aides in tissue repair) http://www.hammernutrition.com/products/tissue-rejuvenator.tr.html

 

HOW DO I TAKE THEM FOR THE MOST BENEFIT?:

Leading up to an “A” race:

Race Day Boost 4 days prior (I take 2 capsules or teaspoons 2x/day on day one, 2 capsules or teaspoons 3x/day on day two, 2 capsules or teaspoons 4x/day on day three and four)

 

Marathon:

Pre-race: 1 Race Caps Supreme and 2 Anti-Fatigue Caps (45 minute before the start)

Race: I take 4 Hammer gels at miles 7, 12, 17, 22 (my favorites are: Apple Cinnamon, Huckleberry, and  Vanilla). I like Hammer gels, because they have less sugar. I have found out that gels with more sugar give me GI distress.

Post-race: Strawberry Recoverite and Tissue Rejuvenator within 30 minutes after the race.

 

Ultras:

Pre-race: 1 Race Caps Supreme and 2 Anti-Fatigue Caps (45 minute before the start)

Race: Every 30 minutes, I eat a Hammer gel. (Favorites: Apple Cinnamon, Huckleberry, and Vanilla). I like Hammer gels, because they have much less sugar than other gels on the market. I have found through experience, that gels with more sugar give me GI distress (diarrhea & abdominal cramping).

Every hour starting at hour 2, I take 1 Race Caps Supreme & 1 Anti-Fatigue Caps

Fizz (generally I switch back and forth between water and water with Fizz in it) for electrolyte replacement.

Post-race: Strawberry Recoverite and Tissue Rejuvenator within 30 minutes after the race.