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In this December 21, 2011 free audio episode: eating for a long workout with Steve Born from Hammer Nutrition. Plus: shipping live bacteria, alcohol vs. sleep, clenbuterol, how much protein is enough, carb to protein ratios, cramping, getting enough vegetarian fat, water and digestion, too much sleep, and back to back marathons?

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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Special Announcements:

Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

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News Flashes:

• This study says nitric oxide is muscle-building, but didn't mention that the NO group had tons more protein too.
• Interesting. Maybe all the benefits of coffee are just from the withdrawal effect.
• Do you work in a hospital? Save time & take the stairs. Proven to be faster.

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Featured Topic: How Should You Eat Before, During and After Long Workouts?

[caption id="attachment_6701" align="alignright" width="300"] 

Steve Born - Ultra Cycling Hall of Fame inductee[/caption]

Steve Born, with a decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has unmatched familiarity with the myriad product choices available to athletes. Steve provides individual consultations to athletes of every level - beginner to professional - and in every discipline of endurance sports, helping them to achieve optimal performance in their training and racing. Steve says, "I derive just as much pleasure helping other people reach their goals as I do my own; it's the best part of the job."

If you order from www.HammerNutrition.com - be sure to support the show AND get a 15% discount by using referral code "80244".

As long as you enter the referral code in the section where you are asked “Where did you hear from us”  then referral code 80244 will apply the 15% credit.

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Listener Q&A:

Audio question from Lisa: How do they keep bacteria alive in packaging and shipping?

~ In my response to Lisa, I mention the Beyond Organic products.

Audio question from Mark: Booze + overheating = bad sleep.

Audio question from McKay: Gaining muscle and losing fat, specifically using clenbuterol.

~ In my response to McKay, I mention Podcast #145 from BenGreenfieldFitness.

A twofer about Protein from Dylan and Brad:

Ben,

How much protein should you ingest in one "sitting" for optimal uptake? (I know you've discussed protein intake quite a bit on the podcast, and I've tried to search through the posts on your website for an answer but so far haven't been able to run across it.) I've heard, like probably most people, that 30 grams is about all the body can process at one time, but my protein shakes are in the 50-60 gram range. I can't imagine that body just holds on to 30 and then pees out the other 30? But, if I am wasting money by drinking 60 gram shakes, I'd like to know!

Dylan

Hi Ben, After a recent visit to a sporting store to purchase protein powder, i was told by staff that i am a hard gainer and should consume a 70:30 ratio of carbs to protein. While this has allowed me to gain 4kg of weight in the last 2 weeks, i am unsure of whether this is the best option for a hard gainer to get muscle fast. My ultimate goal is to have a big chest, arms and abs. Could you please advise me on a good nutrition plan and gym routine for the standard hard gainer.

Many thanks

Brad G

Question about cramping from Charles:

Hey Ben & Brockstrap!

I have a history of cramping in various types of races and distances (off-road triathlon, trail running, century ride, marathon), almost always my hamstrings. I usually drink roughly 500 ml of nuun/hr during my events as well as my nutrition (hammer gel or perpetuam usually). I carry endurolytes as a back up. I don't cramp in every instance tho. I was just curious if there was something I was missing, nutritionally or training wise to help remedy this.

Thanks

Charles Lefebvre

Question about getting enough "vegetarian" fat from Tony:

Hi Ben,

Help! I just watched the Fathead movie as you mentioned on a podcast. I thought it was excellent, however as a Lacto-ovo-pescatarian, how can I implement the ideas raised in the movie? Avoiding starch and sugar is easy by limiting potatoes and rice but how do I get the extra fat, can I do that with fish, eggs and dairy and not expose myself to other issues such as heavy metal poisoning from the fish or too many antibiotics in the dairy?

Regards,

Tony.

Question about water consumption from Kyle:

What is your opinion of avoiding water (or other fluid) intake while eating. I recently read a theory that doing so dilutes your stomach acid, which was claimed to inhibit digestion.

Question about sleep from Dylan:Hi, Ben. Is there such a thing as too much sleep? I've always thought that my body would wake up when it's had enough sleep. But I typically sleep ten hours a night, and that is coupled with a 20 minute power nap in the afternoon following my workout (alternating days of high intensity interval training & strength training) and lunch. I've read that many pro athletes swear by sleep and napping (some schedule naps and call them "business meetings"--as they are as much a part of the athlete's training as, say, cardio workouts are). Still, I'm wondering if I'm getting too much. Ten hours every night (typically 10pm-8am) plus a 20 minute nap . . . Is that why I'm stuck at 15% body fat???

Thanks,

Dylan Dane

P.S. I am a very fit & healthy 40-year-old male, a competitive age-grouper.

Closing music from "Vowel Sounds" by Brock Skywalker. Available on iTunes or at CD Baby.

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