Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

• 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.

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• Episode 101 - How do I manage endurance exercise, nutrition & Type 1 Diabetes? | Dr Sam Scott

  Juggling training, nutrition, and day-to-day life can be a challenge. But throw in the complexities of Type 1 Diabetes, and it’s a whole new ball game. In this special episode to coincide with World Diabetes Day, I'm joined by co-founder of Enhance-d and former head of research at Team Novo Nordisk, Sam Scott. Sam gives us a peek into the world of diabetes management for the endurance athlete. We’ll discuss what Type 1 diabetes actually is, how it’s managed, the impact of exercise, and the innovations in devices and data management that are making life a little easier to make this all work. Whether you’re an athlete with Type 1, a nutrition practitioner, or you’re just curious what it’s all about, there’ll be plenty in this episode for you.   Timestamps: 03:13 - Sam's background and how he came to work in diabetes and exercise 13:07 - What is Type 1 Diabetes and how is it managed? 25:57 - How does exercise affect blood glucose control with Type 1 Diabetes? 35:26 - Giving insulin with a pen vs a pump for athletes 41:38 - 'Closed loop' systems for glucose monitoring and insulin delivery in athletes 45:41 - Does high volume endurance training make diabetes management harder? 50:11 - Sam's role at Team Novo Nordisk (professional cycling team where all riders have Type 1 Diabetes) 56:59 - Tech and data insights, including Sam's role in founding Enhance-d, and the role of AI in diabetes management 1:08:28 - Very low carb diets and the very high carb (during exercise) trend in athletes with Type 1 Diabetes 1:11:33 - The future of nutrition, exercise and Type 1 Diabetes 1:14:13 - Summary and wrap up   Sam's work: LinkedIn: linkedin.com/in/sam-scott-phd-620a97a2/  Sam's book: Empowered: The Science of Exercise with Type 1 Diabetes (available from Amazon) Enhance-d (bringing together data on exercise and diabetes management): enhance-d.com    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.  

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• Episode 100 - Can I change my gut microbiome, and will it help me as an athlete?

  The gut microbiome is a term that's thrown around a lot. But what does it actually mean? Is there a particular gut microbiome that's more common in athletes? And should athletes be trying to shape their microbiome to benefit their health or performance?   Timestamps: 02:10 - What is the gut microbiome? 13:50 - What are short chain fatty acids, and what's their significance? 18:00 - How do you determine someone's microbiome? 23:59 - Species vs strain of microbiota 30:08 - Is there an "athletic microbiome" that's common to most athletes? 32:00 - Effect of pre/pro/syn/postbiotics on performance 42:38 - Effect of pre/pro/syn/postbiotics on illness prevention and treatment 45:44 - Effect of pre/pro/syn/postbiotics on gut issues during exercise 52:12 - Practical advice for using pre/pro/syn/postbiotics 55:30 - Bonus round and Monash University study 59:14 - Summary and wrap up   Read the research paper (open access): Gaskell S et al. Gut microbiota and exercise: A systematic review of interventions and evidence limitations. Int J Sports Med. 2025: doi: https://doi.org/10.1055/a-2705-2210    Current study recruiting at Monash University (looking for distance runners aged 18-55): https://www.monash.edu/medicine/scs/nutrition/research/volunteer#Pre-Exercise    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.

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• Episode 99 - How much sodium should I take before, during, and after exercise?

  There’s been a lack of clear guidelines around how much sodium to take before, during and after exercise, to optimise health and performance. That created a vacuum, which anyone with a vested interest was more than happy to fill with suggestions. But we’re now getting to the stage where we can make some more specific, quantifiable recommendations about sodium for endurance athletes, before, during and after exercise. I had the privilege of being invited to put these recommendations together, so in this episode, I’ll walk you through them.     Timestamps: 02:37 - Do athletes need more sodium on a day-to-day basis? 14:42 - Sodium before exercise 25:25 - Sodium during exercise 44:32 - Sodium after exercise 49:28 - TLDL: Summary 52:13 - Unanswered questions   Read the research paper (open access): McCubbin AJ. Sodium intake for athletes before, during and after exercise: review and recommendations. Performance Nutrition. 2025; 1:11. doi: https://doi.org/10.1186/s44410-025-00011-9   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.

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• Episode 98 - Can nutrition reduce my chances of getting sick?

  There seems to be two types of endurance athletes - those who are always getting sick when their training volume increases, and those who don’t. But why? In this episode we investigate the evidence around nutrition, the immune system, and illness in athletes, and come to a conclusion of what you can do to prevent getting sick during those hard training blocks, and bounce back quickly when illness does strike.   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.

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