One of the best parts of cycling is the need for extra calories. Although you may dream of a juicy burger or an ice cream sundae after a long effort, proper nutrition during your ride is essential. Failure to fuel properly will leave you “bonking”: the dreaded feeling of cement-filled legs and ZERO energy to turn your cranks. Real food works but carrying a used banana peel in your pocket is not for everyone. The booming energy nutrition industry proves that the convenience of energy drinks, bars and gels appeals to athletes – and for good reason.

After I tried nearly every energy concoction on the market and hated many of the ultra-sweet products, my local shop recommended Hammer Nutrition because of its gentle, tasty flavors and lack of simple sugars and artificial flavors. I gave them a try and now rely on four of their products.

Hammer Gel

Hammer Gel is simple to use and is most deserving of the “don’t leave home with out it” designation. It comes in 26-serving bottles ($18 each) with a re-usable plastic serving flask that you fill with up to 4 shots. Hammer Gel also comes in individually wrapped single-serving packets, but the bottle will save you money and you may find that taking one flask instead of multiple packets simplifies your jersey pockets and frees them of the sticky, used packets. Each serving of gel has 86 calories and 22 grams of carbohydrates. The great advantage of fueling with gel is the immediate effect. A shot of gel and a big gulp of water will put you back on track in about 5-10 minutes. Gel takes little digestive energy to convert into energy for pedaling. When you’re breathing hard and the last thing you want to do is eat, Hammer Gel is easy to get down.

It comes in Banana, Chocolate, Espresso, Plain, Vanilla, Raspberry, Orange and my favorite, Apple Cinnamon flavor. Unlike other gels I’ve tried, Hammer Gels are neither too sweet nor too strong and you can mix the flavors. Plain tends to take the edge off any flavor that you may feel is too strong and adding Vanilla will create a creamier, less intense flavor. Get creative and you won’t tire of the same old thing.

Hammer Gel has no artificial flavors, colors, sweeteners, dairy, fructose or simple sugars, meaning it won’t give you a quick surge of energy and leave you crashing shortly thereafter. It can also be used as an energy drink: simply add 1-2 shots to your water bottle, shake well and you’re on your way. It’s also a good topping on your pre-race oatmeal and makes a tasty spread on a trail-side bagel.

Hammer HEED

Hammer Nutrition’s high energy electrolyte drink, Hammer HEED, is great for efforts of two hours or under. It has 100 calories of complex carbohydrates, electrolytes and nutrients that provide you with a steady supply of energy, prevent cramping and buffer lactic acid and will cost you about $18 for 32 servings. Like all Hammer products, there are no artificial flavors or colors or added simple sugars. It comes in two flavors, Mandarin Orange and Lemon-Lime, but they taste pretty much the same. It has a light, creamy texture and, unlike other energy drinks, when HEED is mixed to full strength, it tastes GOOD. I’ve tried other products that are so terribly sweet when mixed to full strength that you have to cut the dosage in order to get yourself to drink them. But when you cut the amount you have to then drink twice as much to get what you need to replenish your energy and electrolyte stores. Who wants to stop and go to the bathroom that much?

Perpetuem

Perpetuem is Hammer Products’ extreme endurance fuel. I’m not a huge fan of the taste, but I’ve learned to like it because of its effectiveness for long distance efforts. It comes only in Orange-Vanilla flavor and tastes heavy, especially after you’re been in the saddle for a while. (Keep in mind that the longer you ride, the stronger things tend to taste.)

Perpetuem contains 260 calories per serving, 6 grams of protein and a wide array of ingredients, including calcium, chromium, sodium, potassium, and magnesium – all essential during efforts lasting longer than two hours. There’s lots of research indicating that these things, especially protein, are critical during longer sustained efforts.

Perpetuem got me through a 9 _ hour, 188 mile road bike race last fall, with no problems, no headaches, no bonks. Out of all the hammer products, I suggest testing this one a few times before you start to rely on it. It seems to be the one with the most potential to upset your stomach or turn your nose. Generally speaking, all Hammer Products taste much better when they are chilled or on ice, especially Perpetuem.

Recoverite

Serious training makes recovery drinks worth trying, so that you can train hard on back-to-back days. Recovery drinks are a convenient way to restore muscle glycogen and re-hydrate during your minute post-ride recovery window (about 20 min-2 hours), especially after a race or ride when real food is unavailable or undesirable. Hammer Products’ recovery drink, Recoverite, has a special blend of high glycemic index complex carbohydrates and whey protein isolated in a 3:1 ratio, which is what your muscles need to recover after hard training and racing. It also includes antioxidants, to help repair muscle damage, and 3 grams of glutamine, which is essential for replenishing depleted glycogen stores. It’s has a light, subtle, creamy citrus flavor when mixed on its own, but is even better with soy milk or in a smoothie. Recoverite has become part of my training routine after any intense rides. I find I feel totally different than I used to after hard efforts and have seen it in friends as well. I was recently mountain biking with a friend in Fruita, Colorado, where we did multiple long, hot, intense rides. On the days we didn’t use the recovery drink, we were good for only one ride and an early bedtime. When we did use it, we banged out two rides and still had the energy to crack beers at the campsite late into the evening.

The key to finding the right fuel is finding the one that works for you, tastes good and goes down easily. There are a million products out there with a million ingredients, so try them all, or as many as you can. Take up a friend’s offer when they offer you a bite or a sip of their bar or drink, try any free samples you can get your hands on and stick to the ones that work for you. Never try a new fuel during an important ride or race: be sure you test it while training to make sure it tastes good and doesn’t upset your stomach. Doing so should keep you happier, healthier and ready for those long efforts all summer long!