Episode 102 - Data-driven nutrition planning for ultra-distance events | Paul Booth

It’s the fifth anniversary of the podcast! In this special episode, we’re joined by Paul Booth, who put together the nutrition plan for both the men’s and women’s winners of the 2025 Ultra Trail du Mont Blanc, or UTMB. We’ll hear how lots of different topics from previous podcasts came together for these two world class athletes, how lab testing helped inform their nutrition strategies, and how it pays to personalise your strategy based on the athlete’s own data, and not just follow the trends that all the top guys and girls are doing. 

 

Timestamps:

05:42 - Paul's background and PhD research

11:04 - Paul's role as lead nutritionist for Salomon

18:03 - The evolution in the professionalism of nutrition in ultra trail running

23:46 - Working with the men's and women's winners of UTMB

28:32 - The use lab testing to inform carb intake strategies

38:30 - Understanding the demand for carbs across the event and how the course terrain shapes this

43:30 - Beyond just a grams per hour target - planning carbs and food/fluids for ultra-distance events

54:44 - Gut training for Ruth and Tom

58:09 - Hydration and sodium replacement testing and planning

1:06:32 - Crewing at UTMB

1:09:41 - Reflections on nutrition planning for UTMB and other ultra-distance events

1:11:20 - Applying the lessons from elite athletes to the everyone else

1:16:36 - Bonus Round

1:18:43 - Summary and wrap up

 

Paul Booth:

Instagram: @ultra.endurance.nutritionist

Website: performancegainsnutrition.com 

If you're interested in participating in Paul's research (in the UK): performancegainsnutrition.com/contact

 

Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources

The Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes.  The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com.