The Science of Carbohydrate Fuelling

The Formula by PILLAR Performance - Paul Booth

PhD nutritionist Paul Booth - the coach behind both 2025 UTMB winners - sits down with Dr. Dan Plews to challenge some of the most widely accepted conventions in endurance nutrition. Why the push toward 120g of carbohydrate per hour is getting ahead of the evidence. Why your gut, not your fitness, is often the deciding factor on race day. And how elite ultra runners are actually fuelling in competition.

Timestamps:

00:00 - Introduction to carbohydrate fuelling debates in endurance sports

00:13 - Paul's balanced approach: science-driven carbohydrate recommendations

00:43 - Variability among athletes: from 70 to 110 grams per hour

02:25 - Paul's background: from film industry to elite sports nutrition

09:28 - Elite athletes like Tom Evans: metabolic characteristics and genetic advantages

13:02 - The process of working with elite athletes: brief, data analysis, lab testing

15:04 - Nutritional strategies: setting carbohydrate and fuelling goals

18:56 - Cycling carbohydrate intake to match terrain and effort

22:38 - Real-world studies on carbohydrate intake: from 70 to 120 grams per hour

28:56 - Lab testing on Tom Evans' carbohydrate metabolism

32:48 - The role of carbohydrate loading: optimal duration and timing

41:28 - The aim of Paul's PhD: understanding ultra runner metabolism

48:14 - The effect of carbohydrate ratios on absorption and performance

52:18 - Study results: GI issues linked to higher carbohydrate doses

60:47 - How dual carbohydrate strategies improve oxidation and reduce gut issues

63:08 - Debunking outdated myths: the inefficacy of 2:1 carbohydrate ratios

75:02 - Risks of over or under fuelling during races

80:30 - Case study: an elite runner's nutritional strategy and race success

83:01 - Final thoughts: science-guided, adaptable fuelling strategies

Connect:

Paul Booth: instagram.com/ultra.endurance.nutritionist

Dr. Dan Plews: instagram.com/theplews

Shop: pillarperformance.shop

Instagram: instagram.com/pillarperformance

Strava: strava.com/clubs/1108245