Triathlete Greg Bennett: Nutrition Lessons from a Legend

I’m thrilled to have one of my favorite endurance athletes and a true legend, former pro triathlete Greg Bennett, join me for this episode. Greg had a remarkable 27-year career, over 500 professional races, 100 international wins, and the title of world #1 triathlete for three consecutive years.

In today’s conversation, we dive into Greg’s journey from the early days of triathlon in the ‘80s to his groundbreaking insights on endurance nutrition, training, and mindset. If you’re curious about how far endurance sports and nutrition have come—and how an elite athlete’s mindset adapts over time—this episode has so much to offer.

Greg’s Early Years in Triathlon

Greg’s story in triathlon started when he was just 14, back when the sport was a kind of “Wild West.” The triathlon community was small, with iconic athletes like Mark Allen and Dave Scott leading the way, especially in races like the Ironman World Championships in Hawaii. Triathlons were popping up in local communities, creating a race circuit with modest prize money.

By the time he was in university, Greg was balancing triathlons with part-time work, training when he could. As he shared, nutrition wasn’t a precise science at that time—fueling was more about calories and “just getting by” rather than strategic endurance nutrition. “I was eating to stay alive,” Greg joked, explaining how athletes back then mainly focused on eating enough to sustain high training volumes.

Greg also opened up about the “toughness” mentality that dominated triathlon in the ‘80s and ‘90s. Many athletes adopted a “fueling is cheating” mindset, which meant that drinking water or taking breaks was frowned upon. Even in sweltering conditions, athletes would push through without hydration, wearing this as a badge of honor. While this approach built mental resilience, Greg admitted it wasn’t the smartest or safest way to train.

Fueling Evolution: From Basic Calorie Counting to Optimal Endurance Nutrition

In the early days, athletes relied on what few endurance products were available: PowerBars, Gatorade, and big bowls of pasta. Endurance fueling was still a developing field, and athletes had to work with limited options.

Greg shared how he began refining his approach to nutrition with his wife and fellow triathlete, Laura Bennett, in the 2000s. This shift marked a turning point where they began to focus more on specific macronutrient needs, emphasizing protein and fresh produce. They introduced fruits, diversified their carb sources, and began optimizing recovery through balanced nutrition.

As Greg noted, the endurance fueling products available today make a huge difference in athletes’ ability to tolerate high-carb intakes during training and competition. From 30 to 60 grams of carbs per hour back in the day, athletes now often consume 90 to 120 grams to meet the demands of intense, long-duration events. He credited companies like FastFood and other endurance-focused brands for developing products that let athletes push the limits without the severe GI issues common in the past. “The bar for endurance food used to be, ‘As long as it doesn’t make you sick, it’s good,’” Greg laughed, but he’s thrilled to see that endurance fueling has advanced to prioritize both performance and tolerability.

Mindset and Mental Performance: From “Toughness” to a Holistic Approach

Greg shared that his perspective on athleticism began to shift in the early 2000s, influenced largely by Laura. Together, they began pursuing a more holistic approach to health, integrating both physical and mental strategies for peak performance. Around this time, they were also introduced to the principles of Aki Hintsa and his “Circle of Better Life.” This philosophy, embraced by Formula One athletes and sports professionals worldwide, emphasizes that elite performance is about more than physical prowess; it requires a balance of body, mind, and relationships.

The eight pillars of longevity became central to Greg’s life. His version of these pillars includes:

1. Relationships and Community – Greg believes that socialization and family are fundamental.
2. Mental Performance – Greg focuses on managing stress and staying neutral rather than chasing “happiness” or “positivity” all the time.
3. Physical Training – His workouts became smarter and more personalized, blending old-school principles with new insights.
4. Sleep and Recovery – Prioritizing sleep, with an 8 p.m. bedtime that’s as consistent now as it was during his competitive years.
5. Nutrition and Hydration – Dialing in fueling and hydration was an evolving priority.
6. Learning and Curiosity – Greg embraced continual learning, exploring topics in training, nutrition, and mental performance.
7. Bodywork and Mobility – Body maintenance became essential, from mobility exercises to regular physical therapy.
8. General Health Monitoring – Regular check-ups and physical exams became part of his approach to longevity.

These pillars shaped Greg’s training, performance, and overall outlook on life. He described how focusing on these core elements helped him move beyond the “toughness for toughness’s sake” mentality to achieve more balanced, sustainable performance.

Hydration and Fueling Strategies for Long-Term Health and Performance

Greg also discussed hydration, which was a challenging aspect of training throughout his career. He admitted he had a “bad sense of thirst,” often going hours in intense heat without water. He even shared a story about a grueling training session in Australia where, after running for hours, his teammates desperately tried to drink from a sprinkler and ended up injuring themselves. The lack of hydration led to issues like kidney stones, and he acknowledged the toll that poor hydration took on his body.

We discussed how hydration habits can be strengthened today by practicing daily hydration and incorporating it into training, even for short runs. For example, many athletes today start the day with an 8-ounce glass of water and gradually increase their intake throughout the day, paying particular attention to hydration during workouts. Greg appreciated this shift, noting that practicing hydration in training helps prevent that uncomfortable “sloshy” feeling that can happen on race day for those unaccustomed to drinking fluids while exercising.

Reflecting on Body Composition, Diet Culture, and Finding a Balanced Approach

Another topic we dove into was the impact of diet culture in triathlon. Like many athletes, Greg felt pressure to stay as lean as possible, especially during the ‘80s and ‘90s when thinness was often equated with speed. Today, he sees things differently and encourages athletes to let their training and recovery dictate their body composition rather than striving for an arbitrary “ideal” weight or leanness.

As a sports dietitian, I shared how common it is to work with athletes who still feel pressured by diet culture. Many come in asking to lose weight, and my approach is always to help them achieve a realistic and healthy goal rather than adopting restrictive eating habits. We also discussed how under-fueling often leads to an increased risk of injury, as athletes who restrict their intake frequently end up with stress fractures or other overuse injuries. For Greg, it’s about working smarter, not harder, and fueling for long-term health and performance rather than short-term aesthetics.

Adapting Training and Performance Goals with Age and Family Life

Since retiring, Greg has shifted his focus from high-performance training to a balanced, sustainable approach that allows him to enjoy fitness without sacrificing family time. He has two young children now, and his goals have shifted from competition to setting a positive example for them and staying active in ways that fit his lifestyle. “It’s not about me right now,” he explained. “My health and family come before anything else.”

We discussed how different seasons of life call for different priorities, and Greg shared how he’s been able to adapt his love for fitness into pursuits like tennis and occasional running. For those balancing family life, work, and athletic goals, he recommended focusing on the joys of movement rather than the pressures of performance. “There’s time for everything,” he said, “but your health, family, and community are the real priorities.”

Key Takeaways on Endurance Training, Fueling, and Longevity

Reflecting on his 27-year career, Greg shared that his biggest learning is that success is about a balanced approach. From adopting smarter hydration and fueling strategies to embracing a holistic view of mental and physical health, Greg emphasized that athletes need more than grit and determination.

By making mindful decisions about training, nutrition, and recovery, athletes can achieve sustainable performance and long-term health. Greg encouraged athletes to focus on the basics: prioritize relationships, hydration, balanced nutrition, and rest. “Endurance sports have evolved so much,” he noted, “and with the knowledge we have now, there’s no reason not to do things in a way that benefits both performance and health.”

Greg’s journey shows us how much the field of endurance sports has evolved and serves as a reminder that the most successful athletes are those who invest in both physical and mental well-being. I hope this conversation inspires you to approach your own training and nutrition with a renewed perspective!