Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore the fueling strategies and testing used for Tom and Ruth, examine how nutrition influenced their UTMB performances, and share tips and strategies for amateur and elite runners alike. See episode guide for topics covered. 

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Episode Guide

00:00:00 Introduction

00:00:39 Paul’s experience and educational background

00:04:57 Testing for and optimizing fueling strategies

00:14:57 Causes of GI upset

00:17:11 Effects of dehydration

00:19:29 Strategies for training your gut 

00:20:99 Fueling for running vs. cycling

00:28:38 Fat for fueling and fat adaptation

00:38:48 Glycogen depletion stimulus strategies

00:45:05 Pre-race gut training

00:46:59 Nutrition should support training load

00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies

00:52:02 Work capacity of world-class athletes

00:59:40 Respiratory Exchange Rate explained

01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism

01:10:44 The gamble of fueling and training approaches

01:16:20 Model for the future of trail running

01:18:09 Final thoughts