We cannot live without energy. Fact.

If you’ve attempted a half marathon, marathon, Ironman or any endurance event, you’ll know the pain of not having enough energy 75% of the way through the race. You can read about my Ironman Weymouth experience here.

For years athletes, coaches and nutritionists have attempted to find clean & consistent fuelling techniques which don’t lead to crashes.

Ketones may provide the answer.

The Main Feature

Leg one: Understanding Ketones

Ketones are energy-carrying molecules produced by the liver from fatty acids during periods of low food intake, carbohydrate restrictive diets, or prolonged intense exercise. They serve as an alternative fuel source to glucose, particularly beneficial when glucose stores are depleted, which is a common scenario in endurance sports.

Ketones have a unique metabolic pathway compared to carbohydrates and fats, which allows them to be more efficiently converted into energy. This efficiency can provide a steady energy supply, especially crucial in endurance events where sustained energy output is key. Moreover, ketones produce fewer reactive oxygen species (ROS) compared to glucose, potentially reducing oxidative stress and inflammation, and thereby enhancing recovery post-exercise.

T-1: Mental Preparation

Leg 2: The Rising Prominence of Ketones in Endurance Sports

Ketones are coming to prominence due to their potential to enhance athletic performance, especially in endurance sports. Research suggests that ketones can provide a more efficient energy source than glucose or fatty acids alone. This efficiency can translate into improved endurance and stamina, as well as faster recovery times. A few weeks ago we talked about fuelling and how to strategically plan nutrition. Carbohydrate intake can be tricky, ketones could be simpler.

Additionally, the ability of ketones to spare glycogen stores during prolonged exercise is a significant advantage. When glycogen, the stored form of glucose, is preserved, athletes can maintain higher levels of performance for longer periods. This glycogen-sparing effect is particularly beneficial in long-distance running, cycling, and triathlon events.

Another factor contributing to the growing interest in ketones is their potential to aid in weight management and body composition optimization. Since ketones are derived from fat, their utilization can help in reducing body fat levels, which is advantageous for many endurance athletes seeking to optimize power-to-weight ratio.

Ketones are particularly effective for endurance-based workouts, where sustained energy output over extended periods is crucial. This includes:

1. Long-Distance Running and Cycling: In marathons, ultra-marathons, or long-distance cycling events, where athletes undergo prolonged physical exertion, ketones can be especially beneficial. They provide a steady and efficient energy source that can help maintain performance levels when glycogen stores start to deplete.

2. Triathlons and Ironman Competitions: These multi-sport endurance events require athletes to perform at a high level across swimming, cycling, and running disciplines. Ketones can help in sustaining energy levels throughout the varied stages of these competitions.

3. High-Intensity Interval Training (HIIT) and Tempo Workouts: While primarily beneficial for longer, steady-state endurance efforts, ketones can also support high-intensity training sessions. They can provide an additional energy source to maintain intensity, particularly in workouts where glycogen stores might be challenged.

4. Prolonged Sporting Events: In sports like rowing, cross-country skiing, or long-duration team sports, where endurance and sustained energy are critical, ketones can offer an energy advantage, especially in the later stages of the event.

5. Training Sessions during Low-Carbohydrate Phases: For athletes who incorporate low-carbohydrate or carb-cycling strategies into their training, ketones can provide an essential energy source during those low-carb periods, allowing them to maintain training intensity without relying heavily on glycogen stores.

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Leg 3: Utilising Ketones: Use Cases and Consumption Methods

Ketones can be beneficial in various scenarios for endurance athletes. During intensive training phases, they can provide an additional energy source, helping to maintain high-intensity efforts for longer durations. In ultra-endurance events, where maintaining energy balance is a challenge, ketones can offer a crucial energy supply, especially when traditional carbohydrate sources are depleted.

As for consumption, ketones can be introduced into an athlete's diet in several ways. One common method is through a ketogenic diet, which is high in fats and low in carbohydrates, prompting the body to produce ketones naturally. However, this diet may not be suitable for all athletes, especially those needing high carbohydrate intake for intense training sessions.

An alternative method is the consumption of exogenous ketone supplements such as KetoneIQ. These supplements provide a direct source of ketones without the need to restrict carbohydrates. They come in various forms, such as ketone salts or ketone esters, and can be consumed before, during, or after training and events to provide an immediate energy boost and aid in recovery.

So..

Ketones represent a significant advancement in the nutritional strategies available to endurance athletes. Their efficient energy production, ability to spare glycogen stores, and potential benefits in recovery and weight management make them a compelling addition to an athlete's arsenal. Whether through a ketogenic diet or exogenous supplements, incorporating ketones requires a strategic approach, tailored to the individual needs and goals of the athlete. As research continues to evolve, ketones are set to play a pivotal role in the future of endurance sports nutrition.

Coaches Corner

WOTW: No Weights Needed HIIT

This High-Intensity Interval Training (HIIT) session is crafted for enhancing anaerobic capacity and cardiovascular endurance. It focuses on pushing the heart rate into higher zones during intense bursts, followed by short recovery periods. This method is highly effective for increasing metabolic rate and improving overall fitness.

Warm up:

• Dynamic Stretching (5 minutes): Begin with dynamic movements like arm circles and leg swings to promote joint mobility. Aim for a heart rate in Zone 1 (50-60% of max HR), which is light and comfortable, to prepare the body.

• Aerobic Activation (5 minutes): Proceed with light jogging or brisk walking to gradually elevate the heart rate to Zone 2 (60-70% of max HR). This level is still comfortable, but slightly more challenging, ensuring the body is ready for high-intensity work.

Main set:

• High Knees (30 seconds): Engage in high knees, pushing your heart rate into Zone 4 (80-90% of max HR). This zone challenges your anaerobic threshold, enhancing cardiovascular capacity.

• Rest (15 seconds): Allow your heart rate to drop back to Zone 2 or 3 (60-75% of max HR).

• Burpees (30 seconds): Perform burpees to push your heart rate back into Zone 4. This explosive movement enhances full-body strength and endurance.

• Rest (15 seconds).

• Mountain Climbers (30 seconds): In a plank position, rapidly drive knees to chest, maintaining your heart rate in Zone 4.

• Rest (15 seconds).

• Jump Squats (30 seconds): Execute jump squats to sustain the heart rate in Zone 4, improving leg power and plyometrics.

• Rest (15 seconds).

• Push-Ups (30 seconds): Perform push-ups to keep the heart rate within Zone 4, targeting upper body strength.

• Rest (15 seconds).

• Repeat: Cycle through this circuit 3-4 times. Monitor heart rate to ensure you're hitting the desired zones.

Cool down:

• Gradual Cardio Decrease (5 minutes): Transition to a gentle walk, bringing your heart rate down to Zone 2, then eventually to Zone 1.

• Static Stretching (5 minutes): Engage in static stretching for major muscle groups. This aids in recovery and flexibility, reducing the likelihood of post-exercise soreness. Aim to maintain a relaxed heart rate in Zone 1 during stretching.