We are joined by Tash Cooper-Smith from Precision Fuel & Hydration to discuss a paper she was an author on which covered the individualisation of carbohydrate requirements in athletes. Before we get to that, we cover a listener question and a tonne of community shoutouts before briefly discussing the Masters and Paris-Roubaix. 

(00:00) Introduction

(01:05) Xylon’s Update 

(02:39) Exercise as Part of People’s Identity 

(06:05) David’s Alpine Time

(09:19) Medical Question

(10:41) Community Shoutouts

(16:03) Blood Donation Correction

(17:24) Listener Question - Tattoos and Autoimmunity

(22:53) Rory McIlroy Wins the Masters

(31:36) Paris-Roubaix

(39:23) Interview Starts

(41:25) 2025’s Bike Balance for Tash

(42:21) Office Rivalry Half Marathon

(42:58) What was Done in the Study?

(45:05) How was the Intensity of Exercise Chosen?

(46:09) How was Individual Carbohydrate Dose Determined? 

(47:57) Why Did the Topic Interest Tash?

(49:42) What Factors Influence Individual Differences in Carbohydrate Oxidation Rates?

(52:00) Gut Training

(52:35) Intensity as a Driver of Carbohydrate Need

(53:41) How Tash Increased her Carbohydrate Intake on Race Day

(55:50) Issues with Excessive Carbohydrate Intake

(56:40) Variability in Carbohydrate Oxidation Rates in the Study 

(59:35) Glucose vs Fructose

(62:24) Outcomes of the Study

(67:11) What is Upcoming for Tash

(71:16) Review 

(71:45) Doctor’s Office Wout van Aert

(72:34) What We’re Watching 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

David’s Article on Tattoos

https://open.substack.com/pub/healthperformancenexus/p/tattoos

Article on Personalised Carbohydrate Dosing

https://performancenutrition.biomedcentral.com/articles/10.1186/s44410-025-00003-9 

Article From Precision Fuel & Hydration on Gut Training 

https://www.precisionhydration.com/performance-advice/nutrition/can-you-train-your-gut/ 

Links to Tash

Instagram: @tash.cs 

LinkedIn: Natasha Cooper-Smith

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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