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Why 90 Grams of Carbs Still Beats 120 | Paul Booth, UTMB-Winning Performance Nutritionist

Why 90 Grams of Carbs Still Beats 120 | Paul Booth, UTMB-Winning Performance Nutritionist

Published 3 weeks ago
Description

Paul Booth is a performance nutritionist and exercise physiologist who works with elite ultra-endurance athletes and teams, including the Salomon International team, and was the nutritionist behind both the men's and women's UTMB winners in 2025, Tom Evans and Ruth Croft. We cover the science and practice of fuelling: how many carbs you actually need, why the high-carb trend has run ahead of the evidence, and how to get hydration and electrolytes right for triathlon and ultra-endurance racing.

HIGHLIGHTS AND KEY TOPICS:

  • Why Paul calls himself a "90-gram carb guy" and where the carb ceiling actually sits
  • What the science says about 90 versus 120 grams of carbohydrate per hour
  • The physiology of carbohydrate absorption, and how to work out your own intake for an Ironman without lab testing
  • Gut training: building tolerance to carbs and fluid in the weeks before a race
  • A simple DIY method to work out your sweat rate and fluid needs
  • Why hydration, not carbs, is behind most race-day gut problems
  • Electrolytes: what the evidence supports and what is mostly marketing
  • Fuelling through heat, altitude and ageing, plus listener questions on glycogen-depleted training, honey and more

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

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