23: Should Endurance Athletes Use Ketones?

In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.00:00 Introduction to Ketone Supplements02:37 Understanding Ketone Types and Mechanisms05:29 The Science Behind Endurance Performance08:00 Ketones and the Ketogenic Diet10:54 High-Intensity Performance and Ketones13:47 Cognitive Benefits of Ketones16:39 Sex Differences in Ketone Use19:01 Potential Recovery Benefits of Ketones23:21 Exploring Ketones and Muscle Glycogen24:34 Ketones and Sleep Quality25:39 The EPO Connection: Ketones and Endurance27:22 Skepticism and Scientific Inquiry28:39 GI Implications of Ketone Use34:54 Ketones in Type 2 Diabetes Management38:05 Future Insights on Ketones and PerformanceResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/ Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/ Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/ Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/ Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/ Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Stasher Bags. Get your fuel ready to go easily with these reusable bags!

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