Paul Booth - Sports Nutritionist and Physiologist

Sports Nutritionist and Physiologist Working in Elite Trail Running and Triathlon | PhD Researcher in Ultra Endurance Metabolism | Contact me for Consultations

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@DanielMcCo36777 @MaurtenOfficial @HomeTrails Thanks Daniel 😀

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

Fuelling UTMB: How We Designed Tom Evans Winning Race Plan.

@MaurtenOfficial asked me to write an article on how I developed Tom's race plan - from preparation to race day. It is published at the link below. Hope it opens up some interest and debate 😀

https://t.co/hEB2ZO4jKW

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@theplews1 @ProfTimNoakes Cheers Dan. Give me a shout if you’re ever back. Would be great to meet for a chat and a brew.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@theplews1 @ProfTimNoakes Sodium is interesting too, as I went lower with the athletes I was working with, as I’d tested multiple times. I followed the science and figured out that it would be (more than) adequately covered in the products we used. No need to throw in 1500 mg/L or follow trends.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@SteAssent Bicarbonate pool, I see it all the time. It also depends how you are measuring LT1?

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@stephensmithPN @MaurtenOfficial Thanks Stephen. Yes, it’s awesome. He put a lot of hard work into his training and was probably in his best physical shape ever. It’s very well deserved.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@ProfTimNoakes In the lab we went up to 110 g/h to ensure we were covered for the increased demand. We didn’t want to go higher as I often see high levels of fat suppression in athletes, leading to misleading results, along with the fact that he likely didn’t need it if we followed the plan.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@ProfTimNoakes Thanks Dan, this is exactly right. We only few Tom 110 g/h at two timepoints (4 hours) during the race, aiming for peak oxidation at times of very high intensity and demand. The remainder was often 80-90 to meet assessed needs and account for 80% oxidation efficiency.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@ProfTimNoakes Thanks for the response Tim. He didn’t need to lose any fat mass really, his visceral fat was extremely low, but we decided to aim for a slight reduction as we’d seen a slight opportunity for this. This was probably the last thing we targeted and was on minor significance.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@PauMoreno10 @TomEvansUltra @ruthcrofty I wouldn’t say a disaster, if the athlete can tolerate it. It’s just not necessary for this race. We worked out how much the athletes would need, and it wasn’t 120 g/h. However, different athletes and a different race, we would use a different strategy, potentially up to 120 g/h.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

120 g/h Carbs in Trail Running is Dead (probably). This weekend 2 of my nutrition clients won UTMB - @TomEvansUltra and @ruthcrofty. We took a different strategy, and it worked. Often high carb, but never 120 g/h, even going down to 80 g/h at times.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@dylanbo

[Stephen Searer @stephensearer]

Here's when Tom Evans decisively built his lead on Ben Dhiman climbing from Arnouvaz to Gran Col Ferret.

From this point on Tom extended his lead over the entire field by throwing down the fastest split in race history from Courmayeur to the finish in Chamonix (10:53:38).

Shoutout @aidstationfireb for the split calculation.

@dylanbo @albertjorquera

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@dylanbo Increased

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@dylanbo Also the point we’d identified where they felt increassc fatigue in previous years. Therefore we increased carbohydrate availability in advance and added a larger bolus of caffeine before Courmeyeur. It seemed to work.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@Hopper_SP @kilianj Yes, definitely. Considering high CHO fuelling was once 60g p/h. The approach I take is periodised fuelling, but that’s already taken, so more ‘tactical fuelling’, or even ‘just in time fuelling’, where we meet the demands for the individual athlete at the time they need it most

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

120 g/h Carbs in Trail Running is Dead (maybe?). Lessons from winning UTMB.

This weekend 2 of my nutrition clients, @TomEvansUltra and @ruthcrofty, won UTMB. We developeda different strategy, and it worked. Often high carb, but never 120 g/h, even going down to 80 g/h at times.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

@kilianj Awesome. Cheers Kilian. We looked at the demands of the event and made adjustments to meet them.

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

Once we better understand the athlete’s physiology and metabolism, then we can better prescribe a fuelling plan, whether this is 80, 100, 120, or 140. There is a place for them all, and correct selection will significantly affect performance. @kilianj

[Paul Booth - Sports Nutritionist and Physiologist @Sportnutrient]

To answer the question on 120 g/h, when I see the physiology of a World-Class athlete, it is beyond that of other elites. Where the focus needs to be is on differences in endogenous substrates (fat and glycogen).