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 Supplements

02:37 Understanding Ketone Types and Mechanisms

05:29 The Science Behind Endurance Performance

08:00 Ketones and the Ketogenic Diet

10:54 High-Intensity Performance and Ketones

13:47 Cognitive Benefits of Ketones

16:39 Sex Differences in Ketone Use

19:01 Potential Recovery Benefits of Ketones

23:21 Exploring Ketones and Muscle Glycogen

24:34 Ketones and Sleep Quality

25:39 The EPO Connection: Ketones and Endurance

27:22 Skepticism and Scientific Inquiry

28:39 GI Implications of Ketone Use

34:54 Ketones in Type 2 Diabetes Management

38:05 Future Insights on Ketones and Performance

Resources 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: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

Don’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!