Why is the maltodextrin in HEED made from tapioca?
Our carbohydrate-containing Hammer fuels used to contain corn-derived maltodextrin (a complex carbohydrate), which was actually a very good maltodextrin. However, maltodextrin made from tapioca (cassava root) offers several advantages, which is why we made the switch:
- Tapioca requires far less processing than corn.
- Tapioca is not a GMO crop to begin with. The corn maltodextrin we used before also tested GMO-free, but with tapioca the question doesn't even arise.
- Tapioca maltodextrin naturally contains less sodium and more potassium.
- Its pH is more alkaline than that of corn-derived maltodextrin, which is an advantage during exercise, since your body produces a lot of acid when working hard.
- It has a lower dextrose equivalent (DE), meaning it contains fewer short-chain sugars (mono- and disaccharides) and a much higher proportion of complex carbohydrates (polysaccharides) – this provides steadier, longer-lasting energy.
- Its glycaemic index is the same as that of other maltodextrins, so it provides the same fast-acting energy.
Read more: Six Reasons Why Tapioca is TOPS!
When should I use HEED, and when Perpetuem?
HEED is a "carbohydrate-only" sports drink, ideal for workouts and races of about 2–3 hours. Perpetuem contains carbohydrate, protein and healthy fat, so it is designed for longer efforts.
During long efforts, your body covers about 10–15% of its energy needs from protein (amino acids). If you don't supply it, your body breaks down its own muscle tissue: this produces more ammonia, one of the main causes of fatigue, and your recovery takes longer. The small amount of fat in Perpetuem also helps your body make better use of its own fat stores.
In short: HEED for up to 2–3 hours, Perpetuem for anything longer (HEED is then a good supplementary fuel for a change of flavour).
Hammer Gel or HEED – which one should I choose?
Either one – it's a matter of taste! Both are ideal for 2–3-hour workouts at any intensity.
Hammer Gel – a thick, syrup-like complex carbohydrate gel. Best for athletes who prefer to drink plain water during exercise. The Hammer Gel range also includes caffeinated flavours (Espresso contains 50 mg and Tropical 25 mg of caffeine per serving).
HEED – a powdered sports drink. Best for athletes who don't like drinking plain water during exercise. Available in five flavours: Cherry-Bomb, Lemon-Lime, Orange, Melon and Strawberry. Cherry-Bomb contains 25 mg of caffeine per serving.
In ultra-distance events, you can use either one as a supplementary fuel to add variety alongside your main fuel, Perpetuem or Sustained Energy.
What is the difference between HEED and Endurolytes or Endurolytes Fizz?
One scoop of HEED provides 110 kcal of energy and contains roughly as many electrolytes as one Endurolytes capsule or half an Endurolytes Fizz tablet. The Endurolytes products contain only electrolytes, no energy.
For most athletes, one or two scoops of HEED in a bottle cover their hourly energy needs and part of their electrolyte needs. Heavier athletes, and anyone exercising in the heat, often need additional electrolytes from Endurolytes capsules or Endurolytes Fizz tablets.
HEED: energy + electrolytes. Endurolytes, Endurolytes Fizz: electrolytes only.
How much HEED do I need per hour?
Question: I'm a 90 kg mountain biker and road cyclist. How much HEED do I need per hour?
Answer: Most athletes around 90 kg find 1.5–1.75 scoops of HEED (165–193 kcal) per hour ideal. In terms of electrolytes, that equals roughly 1.5–2 Endurolytes capsules. In this weight class, especially in the heat, you'll usually need another 2–3 Endurolytes capsules per hour (up to 4 in extreme heat) to cover your electrolyte needs more fully.
How is HEED different from conventional sports drinks?
They are similar only in how they're used: both are sports drinks for use during exercise that supply energy and electrolytes. Compare the labels, though, and you'll see fundamental differences:
- HEED contains no added sugar – its carbohydrate is a complex carbohydrate (maltodextrin).
- It contains no artificial ingredients (colours, flavours, sweeteners).
- It contains no citric acid, so it isn't acidic.
- It provides a full-spectrum electrolyte profile (sodium, chloride, potassium, calcium, magnesium), not just sodium and potassium, with a moderate sodium content.
How much is one scoop of HEED if I don't have the scoop at hand?
The current HEED scoop holds 43 cm³, which is about 3 level tablespoons of powder. One serving is 30 g, the same as the contents of one single-serving packet.
The old Classic HEED scoop held 60 cm³ (4 tablespoons + ½ teaspoon). If you still have one of those scoops, don't use it to measure the new HEED, as you'd be using too much powder.
Why is the scoop smaller (43 cm³ instead of 60 cm³)?
The HEED formula now includes sodium phosphate, which is denser than the previous ingredients. That's why a smaller volume (43 cm³) provides the same 110 kcal of energy and the same amount of active ingredients as the larger scoop did before.
Why has the sodium content of HEED increased?
The sodium content per serving has increased from 60 mg to 150 mg. The reason is the added sodium phosphate, which acts as an acid buffer (pH buffer) and helps your body neutralise the acids produced during exercise. So we didn't simply add more table salt, but a functional ingredient for which sodium is just a "by-product".
At 150 mg per serving, the sodium content is still moderate: in the heat or when you sweat heavily, it's still a good idea to supplement with Endurolytes.
Can I mix HEED in advance?
Yes. If you mix it in advance and keep it in the fridge, it won't lose any of its value within 24–36 hours. The flavour may fade slightly, and some of the minerals and flavour crystals may settle at the bottom of the bottle – simply shake well before drinking.
Why is the flavour of HEED so mild?
On purpose! When HEED was being developed, athletes' most common complaint was that sports drinks were too sweet. Maltodextrin (a complex carbohydrate) is barely sweet on its own, and we didn't want to add sugar or artificial sweeteners. That's why we use small amounts of xylitol, stevia and monk fruit extract: they are much sweeter than sugar, so very little is needed, and they don't harm your teeth.
The result is a sports drink that provides 110 kcal of energy per serving but isn't overpowering or syrupy – not even after many bottles.
Can I use HEED and Perpetuem in a hydration bladder?
You can use both, but Perpetuem is thicker because of its complex carbohydrate, protein and fat, so it is more likely to clog the tube. HEED contains only carbohydrate and electrolytes, no protein or fat, so it mixes more easily and flows from a hydration bladder without any problems.
What is taurine, and why is it in Cherry-Bomb HEED? Is it a stimulant?
Taurine is an amino acid found throughout the body, in large amounts in the muscles and the nervous system. Cherry-Bomb HEED contains 500 mg of taurine per serving (the same amount as one serving of Fully Charged).
Many people know taurine from energy drinks and therefore often assume it's a stimulant – but it isn't. In energy drinks, the stimulating effect typically comes from large amounts of caffeine and other stimulants. In our view, taurine supports focus and alertness without stimulating the nervous system, plays a part in the proper utilisation of electrolytes (calcium, magnesium, potassium, sodium) and in muscle function, and studies in athletes have also looked at its role during exercise.
The Cherry-Bomb flavour also contains 25 mg of caffeine from green tea extract – about the same as a quarter cup of coffee.
Can young athletes use HEED?
In our view, yes: HEED is a better choice than sports drinks loaded with refined sugar, citric acid, artificial sweeteners, flavours and colours. It contains complex carbohydrate (maltodextrin) and natural sweeteners (xylitol, stevia, monk fruit extract).
For children we recommend the caffeine-free flavours; the Cherry-Bomb flavour contains caffeine. Adjust the serving to the child's body weight and the effort.
Does HEED contain caffeine?
Only the Cherry-Bomb flavour: it contains 25 mg of caffeine per serving from green tea extract. The Lemon-Lime, Orange, Melon and Strawberry flavours are caffeine-free.
Why does Hammer use maltodextrin instead of sugar?
Below is a summary of the benefits of maltodextrin and how it affects insulin during and after exercise.
The benefits of maltodextrin
- You can digest more calories from maltodextrin than from short-chain, so-called simple sugars (glucose, sucrose, fructose). As one nutritional scientist puts it, maltodextrin allows you to take in more energy in less volume. Simple sugars can only be digested efficiently in weak, low-calorie solutions, so they can't give you enough energy. But if you make a "double-strength" mix from them, the overly concentrated sugar solution sits in your stomach for a long time and can cause severe stomach distress. That doesn't happen with maltodextrin.
- Maltodextrin is fast-acting energy because it is a high-glycaemic-index carbohydrate – its glycaemic index is the same as that of glucose. At the same time, because it is made up of many loosely linked sugar units, it provides steadier, longer-lasting energy than glucose or other simple sugars, without the typical sudden peaks and crashes.
Because of its high glycaemic index, many people ask about insulin. Maltodextrin does raise blood sugar levels quickly and triggers an insulin response. Immediately before and during exercise, however, this isn't a problem. As Dr. Bill Misner explains, during exercise the hormones of the sympathetic nervous system inhibit insulin release, and exercise itself increases the uptake of ingested glucose by the muscles. So insulin is not a significant factor during exercise.
After exercise, when your body needs to restock its energy stores, a high glycaemic index is also an advantage. That's exactly what Recoverite and Vegan Recoverite are designed for.
These are the only three times – immediately before exercise, during exercise and shortly after exercise – when it makes sense to consume a high-glycaemic-index carbohydrate such as maltodextrin.
Does HEED contain dairy? Is it gluten-free? Is it vegan?
HEED is dairy-free, gluten-free and vegan. It is made in a facility that also processes milk, soy, eggs, peanuts, sesame, crustaceans and molluscs, tree nuts and wheat.
Is HEED kosher?
Yes, HEED is kosher certified: kosher certificate (PDF).
Can I use HEED during pregnancy?
Several Hammer products (for example the caffeine-free Hammer Gel flavours, Premium Insurance Caps and EndurOmega) are generally considered safe during pregnancy. However, before using any dietary supplement or sports nutrition product – including HEED – be sure to consult your doctor.
One reason is that the maximum safe intake of many nutrients has not been scientifically established for pregnant and breastfeeding women – this includes the L-carnosine and L-tyrosine in HEED. The other reason is that your doctor knows your medical history. Take the HEED ingredient list to your doctor and discuss it together.
The Cherry-Bomb flavour contains caffeine, so during pregnancy and breastfeeding choose the caffeine-free flavours.
What is the osmolality of HEED?
You can find the osmolality test results in this document (PDF).
How much manganese is in Hammer products?
In our view, athletes need somewhat more manganese than non-athletes: manganese takes part in the energy-producing enzyme reactions of muscle cells and contributes to the protection of cells from oxidative stress (it is a component of the antioxidant enzyme superoxide dismutase). Your body uses it up during exercise and also loses it through sweat, and only a small part (about 3–5%) of orally ingested manganese is absorbed.
Manganese content of Hammer products:
- Endurolytes – 0.25 mg per capsule
- Endurolytes Fizz – 3.0 mg per tablet
- Endurolytes Extreme – 0.5 mg per capsule
- Endurolytes Extreme Powder – 0.5 mg per scoop
- HEED – 2.0 mg per scoop
- Recoverite – 2.9 mg per serving (2 scoops)
- Vegan Recoverite – 0.6 mg per serving (2 scoops)
- Premium Insurance Caps – 1.07 mg per capsule
How can I avoid clumping when mixing?
First fill your bottle about a third of the way with water, and only then add the powder – if you pour water onto the dry powder, it clumps easily. Close it and shake well. Then add a little more water, shake again, and repeat until the bottle is full. This is especially important for more concentrated bottles mixed to last several hours.
What is Hammer's position on the recent news about xylitol?
Lately there have been a lot of sensational headlines about xylitol and cardiovascular risk. Our position is that the study in question showed only a weak association, not a cause-and-effect relationship:
- The study did not measure xylitol consumption but the level of xylitol naturally present in the blood, based on a single blood sample. The participants' eating habits were not recorded.
- Xylitol is found in many fruits and vegetables, and the body produces it too, so it is not an artificial sweetener.
- Most of the participants (average age 64) already had health conditions: many were overweight, had diabetes or high blood pressure, or had cardiovascular disease.
- It was an observational study, which can only show an association, not cause and effect.
If you have any questions, feel free to get in touch.
Can I give HEED to my dog?
No! HEED contains xylitol, which is an excellent natural sweetener for humans but toxic to dogs. Never give your dog HEED or any other food or sports nutrition product containing xylitol!
