There are some great articles about nutrition on the hammer nutrition website that I recommend that everyone check it out. Or you can get the summery from me J

A problem I have always thought about was how many calories do I need for each session to optimize performance and not get fat? After some experimenting and research, I believe I have found the solution thanks to the Hammer Nutrition website and Steve Born’s Article. Less Is Best- The Right Way To Fuel – 

It’s a very interesting article that discusses the myths on fuelling and how the body can only use and consume a certain amount of energy efficiently per hour and overconsumption (more than 300 calories/hour, may lead to “stomach shutdown” and inhibit performance. I found the following table very helpful.

Loss vs. AssimilationWhat can your body really   handle?
Fluids   (ml) 1000-3000   (30-90 oz) 500-830   (17-28 oz)
Sodium   (mg) 2000 500-700
Calories 700-900 240-280
Below   are the corresponding replenishment values that we have observed for the   averagesize endurance athlete (160-165 lbs/72.5-75 kg) who is fit and   acclimatized (+/-5%):
Fluids 20-33%
Sodium 20-35%
Fuels   (Calories) 30-40%
Noakes        T.D., 2003, Lore of Running. Leisure Press. Champaign Illinois. Pages        768-770 29 published and unpublished papers cited on fuels, fluids,        electrolyte issues during endurance exercise.Moodley        D. et al., 1992, Exogenous carbohydrate oxidation during prolonged        exercise. The effect of carbohydrate type and solution concentration.        Unpublished manuscript in #1 above.Sweat        Composition in Exercise and Heat. Verde T, Shephard RJ, Corey P, Moore        R, 1982, J Appl Phys 53(6) 1541-1542.Sweating:        Its composition and effects on body fluids. Costill DL, 1977 & 1982,        Annals of the New York Academy of Sciences, 301, p.162.American        Dietetics Association Position StatementAmerican        College of Sports Medicine Position Statement

If you want more details, follow the link to the artical and remember these are guidelines and every individual’s needs and situation may be varied. What I like to use in my longer sessions is a mix of Hammer Endurolytes Fizz tablet in water and Hammer choc chip bar. And Hammer Gels and Hammer Perpetuem in water.

Train Smart.