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February 9, 2021 32 min

Exogenous ketones are lauded by many for their endurance performance enhancing properties, but 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. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster.

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    TOPICS COVERED IN THIS EPISODE:

    00:00:41 - Dr. Poffe’s background and the story of his research on Ketones

    00:01:35 - His research with Dr. Peter Hespel of Deceuninck Quick Step

    00:01:53 - What are ketones and ketone esters?

    00:03:27 - Why would someone want ketones in their blood while exercising?

    00:04:26 - The difference between ketone salts and ketone esters

    00:05:35 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate

    00:07:38 - Performance of Ketone vs. placebo in the studies

    00:08:37 - What does he think happened in the first study? 

    00:09:21 - The new study: introducing bicarbonate and what the purpose is.

    00:09:55 - Why Chad finds the study methodology to be valuable

    00:10:19 - Why his research always seeks to mimic real-world conditions

    00:11:15 - What is Bicarbonate?

    00:11:59 - Buffering systems in skeletal muscle

    00:12:38 - How do you get/ ingest bicarbonate?

    00:13:22 - The study method: How big was it?

    00:14:10 - The study methodology and controls

    00:16:07 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose

    00:18:11 - Timeframe of the test: dinner, morning, and timing of exercise

    00:18:36 - Why was it important to control the amount of carbs ingested?

    00:20:15- What was the dinner given to the subjects?

    00:20:58 - What were the study’s results? 

    00:22:02 - Conclusions about how this might apply to a race (and timing limitations)

    00:23:35 - Avoiding gastrointestinal issues with sodium bicarbonate

    00:24:38 - Perception of hunger and appetite in the study groups

    00:26:50 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc)

    00:27:53 - The purpose of blinding power and HR data 

    00:29:18 - What the study does and doesn’t suggest about ingesting ketones

    00:30:19 - Blood ketone levels and perception of fatigue

    00:30:46 - Should you always supplement ketones with bicarbonate?

    00:31:34 - Thank you, and teasing the next episode

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