This week we have a special episode of the Ask a Cycling Coach Podcast with a preview of Episode 3 of the Science of Getting Faster Podcast!
We’ve intentionally avoided talking about ketones on the podcast as it is still very much an emerging field with science being largely inconclusive on the topic, however, we went straight to the source on this one, and will be talking ketones once again with Dr. Poffé in an upcoming episode of the Science of Getting Faster Podcast in the near future.
In short, ketones are known for serving as an alternative fuel source that can bring about powerful endurance performance benefits, but just like anything else, they aren’t a magic pill. Their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects.
Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising!
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Topics Covered in This Episode
- 00:00 Intro
- 01:17 Podcast Begins
- 01:58 - Dr. Poffe’s background and the story of his research on Ketones
- 02:52 - His research with Dr. Peter Hespel of Deceuninck Quick Step
- 03:11 - What are ketones and ketone esters?
- 04:44 - Why would someone want ketones in their blood while exercising?
- 05:43 - The difference between ketone salts and ketone esters
- 06:52 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate
- 08:55 - Performance of Ketone vs. placebo in the studies
- 09:55 - What does he think happened in the first study?
- 10:38 - The new study: introducing bicarbonate and what the purpose is.
- 11:12 - Why Chad finds the study methodology to be valuable
- 11:36 - Why his research always seeks to mimic real-world conditions
- 12:32 - What is Bicarbonate?
- 13:17 - Buffering systems in skeletal muscle
- 13:56 - How do you get/ ingest bicarbonate?
- 14:39 - The study method: How big was it?
- 15:27 - The study methodology and controls
- 17:24 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose
- 19:29 - Timeframe of the test: dinner, morning, and timing of exercise
- 19:53 - Why was it important to control the amount of carbs ingested?
- 21:32- What was the dinner given to the subjects?
- 22:15 - What were the study’s results?
- 23:19 - Conclusions about how this might apply to a race (and timing limitations)
- 24:52 - Avoiding gastrointestinal issues with sodium bicarbonate
- 25:56 - Perception of hunger and appetite in the study groups
- 28:07 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc)
- 29:11 - The purpose of blinding power and HR data
- 30:35 - What the study does and doesn’t suggest about ingesting ketones
- 31:36 - Blood ketone levels and perception of fatigue
- 32:04 - Should you always supplement ketones with bicarbonate?
- 33:11 - Outro