Show Notes
PILLAR Performance
https://linktr.ee/pillarperformance_
Dr Dan Plews
https://www.instagram.com/theplews/
Pip Taylorhttps://www.instagram.com/piptpip/
Summary
In episode 13, the hosts introduce the expanded PILLAR podcast and discuss their individual focuses. They also provide an update on the company's international expansion and the launch of the TRAACS Magnesium product iteration. The hosts explain the benefits of TRAACS Magnesium and announce a research study with the Israel - Premier Tech Pro Cycling Team and WHOOP. The conversation discusses the partnership with performance technology, research and development, the focus on cycling, and the depth of sports science in cycling.
Takeaways
The partnership with performance technology company WHOOP and - Israel Premier Tech will bring exciting research to life.
The study on the intervention of Triple Magnesium, specifically magnesium glycinate, aims to develop and offer new products.
The research aims to publish peer-reviewed research and provide early insights and trends from the data.
Cycling teams go to great lengths to optimise athlete performance, and the depth of sports science in cycling is impressive.
Chapters
00:00 Introduction and Welcome
03:03 Expanding the PILLAR Podcast
05:01 Host Focus: Damien's Conversations with Entrepreneurs
06:17 Host Focus: Dan's Conversations with Experts
07:09 Host Focus: Pip's Practical Approach
08:24 Company Update: PILLAR International Expansion
16:04 Product Iteration: Triple Magnesium
26:03 Introduction of TRAACS Magnesium
27:43 Benefits of TRAACS Magnesium
42:06 Summary of TRAACS Magnesium Benefits
43:18 Partnership with Israel - Premier Tech Pro Team
44:32 Research Study with Israel - Premier Tech
46:13 Partnership with Performance Technology
46:55 Research and Development with WHOOP
47:23 Focus on Cycling
48:21 Depth of Sports Science in Cycling
49:12 Conclusion
More from The Formula
Dr Dan Plews sits down with Dr Alan McCubbin - sports nutrition researcher and one of the most credible voices on sodium and hydration in endurance sport - to separate the science from the marketing. They cover what sodium actually does in the body, why fluid balance matters more than sodium dose alone, and where supplementation genuinely makes a difference.
The Formula by PILLAR Performance - Paul Booth PhD nutritionist Paul Booth - the coach behind both 2025 UTMB winners - sits down with Dr. Dan Plews to challenge some of the most widely accepted conventions in endurance nutrition. Why the push toward 120g of carbohydrate per hour is getting ahead of the evidence. Why your gut, not your fitness, is often the deciding factor on race day. And how elite ultra runners are actually fuelling in competition. Timestamps: 00:00 - Introduction to carbohydrate fuelling debates in endurance sports 00:13 - Paul's balanced approach: science-driven carbohydrate recommendations 00:43 - Variability among athletes: from 70 to 110 grams per hour 02:25 - Paul's background: from film industry to elite sports nutrition 09:28 - Elite athletes like Tom Evans: metabolic characteristics and genetic advantages 13:02 - The process of working with elite athletes: brief, data analysis, lab testing 15:04 - Nutritional strategies: setting carbohydrate and fuelling goals 18:56 - Cycling carbohydrate intake to match terrain and effort 22:38 - Real-world studies on carbohydrate intake: from 70 to 120 grams per hour 28:56 - Lab testing on Tom Evans' carbohydrate metabolism 32:48 - The role of carbohydrate loading: optimal duration and timing 41:28 - The aim of Paul's PhD: understanding ultra runner metabolism 48:14 - The effect of carbohydrate ratios on absorption and performance 52:18 - Study results: GI issues linked to higher carbohydrate doses 60:47 - How dual carbohydrate strategies improve oxidation and reduce gut issues 63:08 - Debunking outdated myths: the inefficacy of 2:1 carbohydrate ratios 75:02 - Risks of over or under fuelling during races 80:30 - Case study: an elite runner's nutritional strategy and race success 83:01 - Final thoughts: science-guided, adaptable fuelling strategies Connect: Paul Booth: instagram.com/ultra.endurance.nutritionist Dr. Dan Plews: instagram.com/theplews Shop: pillarperformance.shop Instagram: instagram.com/pillarperformance Strava: strava.com/clubs/1108245
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