The Science of Carbohydrate Fuelling

<p><strong>The Formula by PILLAR Performance - Paul Booth</strong></p><p>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.</p><p><strong>Timestamps:</strong></p><p>00:00 - Introduction to carbohydrate fuelling debates in endurance sports</p><p>00:13 - Paul&#39;s balanced approach: science-driven carbohydrate recommendations</p><p>00:43 - Variability among athletes: from 70 to 110 grams per hour</p><p>02:25 - Paul&#39;s background: from film industry to elite sports nutrition</p><p>09:28 - Elite athletes like Tom Evans: metabolic characteristics and genetic advantages</p><p>13:02 - The process of working with elite athletes: brief, data analysis, lab testing</p><p>15:04 - Nutritional strategies: setting carbohydrate and fuelling goals</p><p>18:56 - Cycling carbohydrate intake to match terrain and effort</p><p>22:38 - Real-world studies on carbohydrate intake: from 70 to 120 grams per hour</p><p>28:56 - Lab testing on Tom Evans&#39; carbohydrate metabolism</p><p>32:48 - The role of carbohydrate loading: optimal duration and timing</p><p>41:28 - The aim of Paul&#39;s PhD: understanding ultra runner metabolism</p><p>48:14 - The effect of carbohydrate ratios on absorption and performance</p><p>52:18 - Study results: GI issues linked to higher carbohydrate doses</p><p>60:47 - How dual carbohydrate strategies improve oxidation and reduce gut issues</p><p>63:08 - Debunking outdated myths: the inefficacy of 2:1 carbohydrate ratios</p><p>75:02 - Risks of over or under fuelling during races</p><p>80:30 - Case study: an elite runner&#39;s nutritional strategy and race success</p><p>83:01 - Final thoughts: science-guided, adaptable fuelling strategies</p><p><strong>Connect:</strong></p><p>Paul Booth: instagram.com/ultra.endurance.nutritionist</p><p>Dr. Dan Plews: instagram.com/theplews</p><p>Shop: pillarperformance.shop</p><p>Instagram: instagram.com/pillarperformance</p><p>Strava: strava.com/clubs/1108245</p>