Welcome to the Ben Greenfield Fitness.com podcast.

We provide you with free exercise, nutrition, weight loss, triathlon and wellness advice

from the top fitness experts in the nation.

So whether you're an Iron Man triathlete or you're just trying to shove a few pounds,

gift ready for non-runner of the mill, cutting edge content from BenGreenfieldBitness.com.

We're going to start.

So my name is Ben Greenfield.

I will apologize if my voice is up a few octaves right now.

I've still got on my tidy underwear from the underpants run this morning.

So slightly uncomfortable, slightly squarries, but it's kind of weird to be up here actually

because five years ago I talked here and I talked about the physiology of fueling Iron

Man.

And at that time I was, or thought I was really steeped in the latest, greatest research

on how to eat during these things.

And the message that I talked about back then was pretty standard.

It was right around in the range of 40 to 60 grams of some kind of a mix of fructose and

maltodextrin each hour during exercise, gel and liquid sources on the run, liquid and

solid sources on the bike.

And that was the way that I lived.

And actually the last time that I talked, I was getting ready to race Iron Man.

And in that race, I would eat 40, 50 gels from the start to the finish.

And I feel great during the race then lay awake in bed at night with my feet twitching

...