Hammer Nutrition is a sports nutrition company.

Their science-backed products are trusted by elite athletes all over the world.

They also share evidence-based info on fueling for sport.

The fueling guidelines on their .za website have a heap of one-pagers on fueling properly for different sports – from rugby to cricket to endurance running.

They obviously recommend their own products in these guidelines. But you don't necessarily have to go and buy them to benefit...

1. 👓 Read the SOS: 5 Secrets of Success pdf (it's aimed at runners but useful for any sport over 45 mins) for an in-depth overview
2. 🏏 Read the pdf of your specific sport (or the closest one to it)
3. 💻 Open tabs of the products they recommend in it
4. 💡 See what the product has in it and what it's for
   

Fueling is highly individual. Figuring out how much of what and when takes time and constant tweaking.

But even just going through those steps 👆 was helpful for me to dive into the weeds. And get a picture of what's needed for specific sports.