Pro Cycling’s New Favorite Supplement. Will Ketones Make You Faster? The Science
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- Опубликовано: 8 сен 2022
- Ketone supplements have been getting a lot of buzz lately, especially with world tour team reportedly using them. What does the science have to say about ketones though? Will they actually improve both performance and recovery?
Videos on the ketogenic diet:
• The Problem With GCN's...
• Could Emily Batty's Di...
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Studies used in this video:
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Great video Dylan, I always appreciate the fact that you follow the science and seem to be one of the few people out there that really "gets it"!
"Cycling is not a contest to see who can burn the fewest carbs." Hahahaha. Brilliant.
Dylan, don’t let your memes be dreams.
It’s time to make hyper gain beast mode in cupcake flavor a reality.
100pc. Those would absolutely sell.
Flow Formulas needs to get on this
Agreed but cupcake is not a flavor.
There's one aspect that's negatively affected by ketone supplements for sure: wallet recovery.
These ketone supplements are not cheap. The studies you cite seem to be using around 20+ grams of ketones(or more! depends on study/bw). If we assume we're supposed to use these every day or after every training, that works out to ~$10 or more for each training session, going by HVNM pricing. Hundreds of dollars a month for anyone serious about training.
Now, maybe blowing through a couple thousand dollars a year is no big deal for a pro athlete, but it is a big deal for me and, frankly, most people. Ketones would have to have EPO-tier effects for them to be worth the price.
Yeah, I probably would have plunked down some cash for them to try in a race, but for every day of training? Eh, no.
There are plenty of amateur athletes willing to spend >$10k on a top tier bicycle that has trivial benefits over one costing 1/3 the price. The money is there.
@@oldanslo A new bike or a year's supply of snake oil? Let me think...
@@davidhagan691 but take a step back and consider doping: a large reason some types of doping allows a rider to become faster is because the substance allows that rider to train harder and/or longer. More stimulus means more adaptation. So if ketones allow a rider to do that while taken during training, are they really not worth it? (I’ve never tried them. I’m just posing the question)
Ketones are free. Your body makes them, no charge!😅 Key is training up to nutritionally ketogenic may take 2+ years.
Love your videos D. always makes science and data more understandable and enjoyable
Thanks for always providing such insightfull content Dylan!
One of your best videos...Thanks for the data analysis, keeping an eye on the study design, and interpreting into real-world applications, faster cycling. Cheers!
Dylan your b-roll has gotten so good over the years. love when you include your own footage
Another awesome video!! Thoroughly enjoyed and was educated.
Great Video as always Dylan!
Great video Dylan!!!
As always great stuff👊👊👊
You are not an idiot. Kudos for sticking to the science, which has been established for the past 30+ years! You rock.
I feel like every so often there is something new out there that the pros are using as a way to act like it’s this new thing that’s out instead of admitting that cycling still has an old problem.
As always, good info. Cheers
Great video!
Solid video again bro
This was very helpful, TY
Awesome vid, love the thick sarcasm! Wonder about early base training and improving fat fuel utilization and if ketones could help in any way?
Excellent video. Reminds me of some of the best speakers at medical conferences.
I've been waiting for someone to point out GCN - nice :)
Agree with the other commenters, one of the most thorough reviews of the available literature on the topic that is readily available and is easily understood.
I love this topic and your approach. Great video. 6 year keto (non-competitive) cyclist here. If I was to compete, I would go carb based (and consider ketone esters for long events).
Just curious, but as a Keto cyclist what do you eat on the bike during a long (+ 3 hour) ride?
@@adamgaisser1875 Not the op and I am not on a keto diet but all my rides are done after having fasted for the whole day up to that point, I also only drink water on the bike. No problems, even with 5 hour rides. After hard efforts I of course feel my legs, they sometimes feel weak but surprisingly, I can still get the same power out. Hope that helps a bit
@@adamgaisser1875 I can't speak for Rob B, but for myself I don't require it, I don't do much hard intensity. There are those who train low but during an event will slam a gel or two. I consider myself Low carb but I am leaning Carnivore. Oh I am 62 and currently don't have the time to be serious, 3 more years and we shall see.
@@adamgaisser1875 If you’re keto and fat adapted, you’re virtually bonk proof. Really don’t need to.
@@adamgaisser1875 I am not on keto, however whenever I go for a ride, I do it fasted, so if the ride is not long (1*2 hours) I don't have anything but water, is just after my session, not immediately...that I have something to eat. But if I go for 4 hours ride with hard intensity then I grab food while riding, but I keep the same principle of starting while fasted. This applies to race days as well, haven't had issues with fasting.
Every single person i've met in real life thats on keto, does not understand keto whatsoever. My last run in, she had a slice of pizza because she claimed she'd still be under 50g carb for the day. Nothing like an extreme diet to get results, and then walking it back with Domino's.
must have been keto pizza
Keto and endurance is the dumbest combo I have ever heard
Exactly this. I've counseled 50+ people on "keto" and not a single person was doing it right
Hehe if I eat pizza it’s just the meat and cheese. I feel great. Just ripped a pr. Hella shredded. I’m gonna chug a whole bottle of ketone IQ and explode like a nuclear warhead with enough pressure to induce a gravitational singularity. Fk it
Love this guy!!
Excellent video Dylan! I already appreciate how much time you save me on google scholar, pubmed and elsevier, but now the entreatment factor is the cherry on top. Or perhaps I should say 'post recovery meal and rest' and not cherry :-). Well done!
great stuff.
You are right again I try few time … on ketone and no way it’s not good performance… eating is way better… you’re the best
I love the passive aggressive remakes 😂 then again, this is why I love this channel
New Dylan Video :)
I took HVMN during and after my first marathon. The day after I did not have any pain/soreness etc so my N=1 suggests it may be really good for recovery.
Most of all I loved the mental boost it gave me during running.
My keto homie 3 hours before completely coming unglued on a ride: "bUt BrO i'M BonK PRoOf bRo!!!"
Great video. How about for lone distance running? During a marathon pr attempt
Good job 👍🏻 What do you think about the molecular hydrogen (H2)? Does H2 have effect on performance in cycling or on recovery? Thank you for your answer.
You don't need to pay for ketone supplements, just avoid eating carbs five days per week, except the days before race day and race day. I follow a strict bacon and steak (no A-1) diet and I couldn't be happier.
There was a glowing review on Louisa Nicola's podcast for these drinks which almost sucked me in, but she was interviewing the CEO of a ketone supplementation company. Have you covered Creatine yet Dylan? Have just heard Anne Guzman interview a scientist on her podcast and this sounded legit.
Yes, creatine is one of the most researched supplements out there. But it’s benefits come out mainly in short burst efforts as i remember. So it makes sense for gym dudes. As for cyclists, it might help with peak power output and training in the gym during off-season.
Dylan, would be curious of a video of how occupation impacts training. I’d hypothesize someone who sits at a desk would need to train for cycling quite differently than a ski coach for instance. Could be of use to folks?
Loved the extra sarcastic Dylan today!😏
Dylan check out these videos. The 1st is a long one that addresses studies from 3 week fat adapted athletes and 3 month fat adapted athletes. You will be surprised at the findings. The 2nd is a discussion among Bitter world class runner, Mason MD sports medicine, and Baker MD orthopedic surgeon.
Consuming a diet made up primarily of meat increases the likelihood of developing heart disease and high blood pressure. Further, because meat does not have high levels of some necessary nutrients, some diseases caused by vitamin deficiencies
Could you do a video about training with DFA alpha 1 next? Thanks!
That has been largely debunked as a 0.75 being the definition of LT1 by the "godfather" of HRV himself.
In the meantime, it seems that ketones have become really popular among pro teams, even among U23 cyslists. However, all of them are combining ketones with bicarbs. Apparently only this mix works as bicarbs help to mitigate the elevated lactate caused by the ketones only.
do you have any suggestions for high density bulking food? i struggle to eat on the best of days and training has my weight plummeting right now. epic ride at unbound!
I'm struggling with this too though more from an IBS/nausea/chronic fatigue sufferer just trying to be an amateur cylcist perspective. I just can't eat 3 meals a day, much less optimal mostly clean meals to maintain/gaintain some weight and muscle. People that can just eat what and when they want are blessed. I already love milk so I can pound a 2 cup glass with a scoop of protein no issue that's always great. But I still can't intake enough clean carbs+protein much less my veggies... just becomes a nauseous chore. My best bet is honestly smoking a bowl, and even that doesn't work most of the time...
what is the purple recovery drink they all chug on mountain top finishes? usually see it in combination with soda(?)
since I usually ride fasted, I have a shot. I plan to use them for long rides anyhow and not the 50min threshold business park crit
My theory is that for endurance events (i.e. ones where will deplete liver glycogen stores), a mixed carbohydrate and ketone diet will allow for greater calorie/energy uptake in the gastrointestinal tract over the same period of time than a pure carbohydrate diet. Carbohydrate absorption by the stomach/intestine requires a transporter that can be saturated - hence the limit on number of carbohydrates per hour that can be taken. However, ketones use another transporter, which is not competitive with carbohydrate transport, so higher maximal calories per hour can be achieved by mixed carbohydrate/ketone diet. This additional calorie source is only useful if body adapted somewhat to use both ketones and carbohydrates (just do some fasted endurance exercise), and remember the preferred calorie source for muscle will always be carbohydrate.
Also, this is probably only relevant for elite athletes performing in conditions where calorie intake is limiting performance. For most everyday athletes, and also in shorter events, carbohydrates provide more than enough energy per hour.
what if you're ketone adapted? does it mattter?
The nukebomb video was funny! Lololol
On GCN Ollie Bridgewater suggested ketones during training kept your glycogen? (whichever carb form in whatever part of the body that needs replenishing) stores higher and that after a workout you don't start recovery until those stores are filled again, thus the ketones, sparing the glycogen started recovery sooner. But d-ribose was supposed to replenish stores quickly, it does that successfully I believe, but I can't find any studies where it showed a performance gain. Still, Ollie saying that made me dig out an old container of d-ribose.
Like the old 'carbohydrate window' hypothesis, how fast your glycogen stores are replenished initially after exercise isn't as important as whether they are replenished fully before your next exercise session. Turns out you can eat real food after exercise and be ready to exercise the next day.
Long time watcher and subscriber. Love your videos. I may have missed it, but have you done a video on supplements like anabolic steroids that might actually have a measurable effect and what the side effects (short and long term) and dangers are?
Fell outta my chair with the GCN "cough." HAHAHAHAAAAAA
For the Thursday night, a 25-mile ride with the 1/4 mile race sprint at the end back to the park entrance sounds like a waste of money. I'll stick with my whole food plant-based diet with the big sweet potato for Thursday's lunch plan and some quick sports drink carbs during the ride. Looks like the jury is out for the more serious rider.
Recovery is such an important aspect of gran tour racing, so if a Ketone supplement does indeed help with recovery, there is a specific application where the pro tour teams will see a benefit where the "average" wanna be crit bro wont.
I would check with DR Stephen Phinney on the effectiveness of the Ketogenic diet and Ultra Endurance Athletes. The guys that run say 100 Miles per race, do they qualify? Michelle Hurn RD may have some info that might apply. It does not matter what you want to study unless you can find someone to pay for it. So at this point I believe there is a bit of research that needs to be done.
Feel like there needs to be more studies and time for long term results before diving in since to me it seems all so new.
I thought the appeal of ketones lied in the fact that it's a way to get around the intake limit of carbs. Just like these different carb blends to increase the intake limit, ketones would act as an extra fuel source. The intake limit is too low to recover as much energy as you're burning. Taking ketones aside from the carbs you were already going to consume, will then give you more fuel right? This is what I thought I read about ketones. Feel free to correct me, I want to know!
Dylan id like you coach me. Not talking about buying a plan but actual coaching. Please lmk how this goes
any news on keytones for ultra endurance ?
Ketones are the new marginal gains. They are likely a smokescreen for what teams are really doing.
yup!
As shown in this video, the performance enhancing effects seem to be very marginal to nonexistent. As far as I know there also is limited research on possible long term side effects or if the carbohydrate metabolism could be altered (it could be possible that the ability to use CHO gets reduced, bc the body learns to use different fuel sources, resulting in reduced performances over short durations). Therefore, some medical professionals advise to be cautious and not use Ketones.
This and considering the cost of Ketone supplements I would conclude that there is no reason to use Ketones as an amateur or (semi-)professional without a medical support team.
Gosh man this was so long! I am just going to stick to trader joes chocolate babka for my nutrition.
Did you come across any research on effects of exogenous ketones on metal clarity or acuity? This past summer I was doing my hard interval days after work when I was already fatigued mentally and physically. It seemed to have an effect similar to that of caffeine, but I could take it at 6pm. I don’t feel like it improved my exercise performance per se, but having a more clear and focused mind after a full day of work (which I imagine none of these studies simulated) was definitely helpful to get through those workouts. Not something I’d need on race day, but I have found a use case for them nonetheless.
For reference, I was using 5 grams of beta-hydroxybuterate from real ketones immediately pre-ride.
'Metal clarity'?!? Rock On! Have you tried chugging straight acetone?
There is emerging evidence for this. I'll try to find the study links. There is also a wee bit of overlap into their use for dementia type treatments.
@@meatmotorendurance Didn’t you hear? Responding to youtube comments with a level-headed, respectful, and productive approach isn’t in style. You were supposed to tell me to kill myself with toxic chemicals because you disagreed with my personal perceptions.
@@futsalkeegan Acetone is the smallest ketone body, found naturally (and safely) in the human body. It's produced during the ketosis process, which has many health benefits.
@@oldanslo Acetoacetate is the smallest ketone body. It can decompose into Acetone which is found in very small quantities in the human body. If you’d like to prove to me that drinking Acetone is a suitable corollary for the health benefits of Ketosis, you are free to devise such an experiment. I will not be participating.
Were the ketone group experiment given ketone supplement just only before the test?
My understanding is keto adopted could take weeks if not months before the body can utilize it effectively? Putting keto supplement to anybody just doesn't work.
Industry players designing studies to give favourable results to their products happens all the time. Most people just think all scientific research is trustworthy, so never look at or question the actual study design. And without question just repeat the headlines and conclusions these industry players make. Nutrition is notorious for this sort of thing. Industry doesn't want to find the truth. All they want is for you to buy their products and make them rich. Or to get an edge on their competition for market share.
I do believe Keto effects my riding negatively, BUT it's also put me in diabetic remission which is a bit more important.
I wonder if there are different absorption rates for ketones versus simple carbs. Since the max absorption rate for carbs is about 60 grams per hour, adding ketones might add more energy if absorbed via a different intestinal mechanism.
That 60g number is old school thinking. Many athletes have shown we can go even higher than 90-100g by mixing sugars.
Keegan Swenson said he was ingesting 120 gr/hr during the Leadville 100.
@@oldanslo i think trained athletes can metabolise more carbs per hour than non-trained etc and everything in between. I believe each individual can up their carb intake level until they get GI discomfort then dial it back a bit. This ofcourse is trial and error and experimentation shud only be done in training and not event etc and indeed your ability to absorb carbs will get better the fitter you get
Anyone who does a keto should go do a lab vo2 test and see their rer. It'll show how much fat versus carbs theyre burning and exercise intensity dictates substrate usage. The higher the intensity the more carbs are used. Also the longer you go the more carbs are relied upon. Do a hard climb and try to lower your intensity after to relax? Just like cardiac drift your body won't revert to a low rer to burn fat but rather stays in carb burning mode.
I wonder if ketones would be beneficial for bicycle touring. Long distance but not high intensity. Also it was mentioned ketones increased appetite. Benefits in fueling for the next day.
How about a banana?
Usually when touring youre very limited in eating options because youre always on the road
or you could just eat some food
So training won't make me fast?
Best news so far this year!
I heard that body tries to burn alcohol first off and puts all other nutrients on slow burner... So being a Big Brain Boy i have decided to down a bottle of Vodka in the start line and preserve my carbs that way for last hour of the race.
I race on Zwift. 20min crits.
Thanks. Apparently JV has stopped using Ketones. On another supplement: ALT RED--> real or placebo effect? I think placebo but not sure. Please help.
"apparently" just means not officially.
One benefit of sports is that food tastes much better after workout - why would I ingest something prior to exercise that is reported to taste awful? Top level professionals are paid to endure such things, most of us aren't. I reached my limit at red beet juice ;)
I tried BeetElite, and I couldn't stand the earthy taste of it. I considered holding my nose while drinking it, which gave me a moment of clarity - "what in the hell am I doing here?!?!?"
@@neilfoster3145 I actually held my nose while drinking the beet juice, lol. The taste was still awful. Fortunately, my digestion system didn't like the stuff either, so I could easily stop drinking it.
Great Information! If riders are looking to recover faster, stop consuming fatty cheese burgers & beers after a ride! Well, maybe just one beer.... :)
you're NOT an idiot, lol. cheers
One of the studies had an interesting result, fasting elevates the levels of ketones which stay elevated for some time after the fast is finished, so you could do a a 24hr fast followed by a full carbo loading prior to competition so at race start your energy levels are maxed out.
No. I am very experienced with 16:8 intermittent fasting and 5 day water fasts every 6 months and track my glucose and ketones when fasting. If you are fasted enough to start rising ketones your glycogen stores are empty and with 30 mins of eating your ketones drop below 1.
Yeah most people commenting do not track their daily kb and bg.
The problem with the keto “studies” is that they are not long enough to make the athlete fat adapted. It took me about three months. I’ve been on keto diet for two years now and have been smashing my Strava records. No carbs means I don’t suffer from lactic acid pain anymore even at anaerobic efforts and my recovery is so much quicker. I could do 160km rides without eating.
Probably the most important comment here. Just dumping ketones in someone who's not adapted is not going to do anything.
As someone who did sport science at uni, you are a great way for me to be lazy and keep up to date with the research!
I would love to see what ketones can do for something like a full Ironman.
Hey Dylan! Amazing content per the usual! For you or anyone out there. Crit racer here (T&F background) making my way through the Category’s. I have the option to buy an Emonda ALR, SL5 or SL 6 disc pro. This bike would be my next rig for everything and I’d sell the Fuji Roubaix I have now but I’m really invested in racing. In your professional opinion what should I go for? ALR and SL5 come with 105 | SL6 comes with Ultegra. I plan on putting a Quarq PM and Aeolus Pro 51 wheels and changing the cockpit (regardless of the bike I get). The difference in my budget between the ALR and SL6 is $1000. My anxiety has me stuck between a rock and hard place. Any tips or thought provoking questions to consider would be helpful. Thanks a million!
Ive been using HVMN for several months now and have been using them exclusively when I want to train FAT MAX. So that means that only when Im riding at endurance low intensity. I agree with Dylan that is not something that you can actually feel a difference. Even Roglic had the same thoughts and was a bit skeptical about it. Does it help? I guess they do, or maybe its just the placebo effect which Im fine with as long as it helps me believe I can perform better. Its pricey but I don't mind, fortunately I can pay for that. I hope further on there can be more studies that actually prove if its really benefitial or if I just wasted my money heheh. For now Ill keep on using them.
HVMN's new version is NOT the same as Delta G or Ketone Aid. (Delta G made the ester for HVMN previously, but then decided to go direct). KetoneAid KE4, a 30 gram D-Beta-hydroxybutyrate, R-1,3 butanediol monoester drink vs. HVMN's new IQ (which has a newer formula since Delta G won't let them use the old version, obviously) which is only R-1,3 butanediol monoester (aka no D-Beta-hyrdroxybutryrate, which is the vital part of the spectrum of the ester).
Dylan, ketones are a fuel, but those that are high carb burning cannot burn ketones as effectively as those that are fat adapted.
Getting fat adapted takes weeks, so just taking ketones will have vastly different effects on different athletes, intensities and duration.
Exogenous Ketones do help get fat adapted, but those that do it the traditional route in the off-season. Trying to get fat adapted beginning or mid season is detrimental to high intensity performance.
I use ‘em directly after my stupid long 100+ mile weekend training rides. I’ve found better recovery (metrics via WHOOP - HRV, RHR, Respiratory) and been able to hit another long endurance ride the next day and feel just a bit better. Strictly all anecdotal, but I read all the same studies prior to pulling the trigger and while there’s not enough out there to really come to a strict conclusion, I’ve seen improvement in my Z2 type efforts but no benefit for threshold intervals, etc that I’ve noticed, personally.
I’m also not sponsored by any Ketone company so this is all just my own quest for knowledge. If $120 a bottle helps me win a sock prime you bet your mf you know what I’m in.
you are supposed to take it DURING the training not after. With just a minimum glycogen (no more than 20g an hour while taking massive ketones). To boost your fat oxydation and the benefits on the brain.
@@ML-lg3hv depends, the jury is still out. I’ve read that using the after or close to the end of this type of long endurance ride is actually the most effective to promote recovery. Ask the ketone companies I’ve gone back and forth with them asking this same question and they don’t have a clear answer. They say you can “X” and give me multiple options
@@WaltDoesBikes if you want an efficient recovery you gonna take large amount of sugar after the ride. It gonna stop all the fat oxidation process.
Ketones will boost your fat oxidation, which is at it’s maximum during the ride and not after except if you are fasting after the ride.
It’s to be taken during the race, or before in case of a race.
@@ML-lg3hv you’re right. There’s only YOUR way, doc.
Who cares what studies say or Delta G themselves:
“2. Ketones for Recovery
Last year is when demands for Ketones exploded in the marketplace after Peter Hespel from KU Leuven in the Netherlands published a study where he had 20 cyclists perform a 3-week indoor training program to simulate a professional training camp (or mini Tour de France). Sustainable training load in week 3 as well as power output in the final 30 min of a 2-h standardized endurance session were 15% higher in the group using Ketones.
What this showed us is that you can get an even bigger performance gain from Ketones in relationship to next day recovery if you're doing a heavy training week or multi-day competitions. The protocol was to consume 25g of ketones immediately post-workout and then again 30 minutes before bed.”
@@ML-lg3hv also, I wouldn’t risk my VO2+ power output needed at the end of a race to use ketones pre-race. There are other studies citing a decrease in your top end when using Ketones. I’ve noticed it myself, as well. Recovery only for me.
KetoVore! If only I knew 30 years ago. 😅
Nice little sneer towards GCN :)
backwards hat bro will tell you Remco used it at La Vuelta :-)
I know for a fact he did....but for recovery only. Not in race. Heck, Ketone Aid is an OFFICIAL sponsor of Quickstep.
Cycling on keto is actually awesome... as long as you don't go anaerobic...cuz you can't
You can't go anaerobic too much with carbs either after some time.
Who would have thought - a cyclist advocating for carbs! Even citing studies from Burke. And you even made a video about the Global Carbohydrate Network, how interesting!
I'd only take your points seriously if you did some testing yourself and cited some studies from the other spectrum (Volek, Noakes, D'Agostino).
That lovely distinctive taste and smell you get when throwing up? That's b-hydroxybutyrate. We had a bottle of it in the lab I worked in. Memorable. Gut intolerance isn't something I'm surprised by tbh. You'd likely get similar results by adding an equivalent amount of short-chain fats to the diet before the test. A bit perplexed by the whole ketone thing. There's no indication that ketones are preferentially used by muscles, though there's some evidence that the brain can readily use them. They're effectively an emergency metabolic fuel in times of glucogenic stress when mitochondrial oxidation is sub-optimal. There's better research into how to increase glucose uptake when partnered by other sugars and protein, and at a much lower cost financially. Even for ultra-endurance sports I'd expect the effect to be minimal at best, for those athletes the mitochondrial adaptations are already probably optimised. Many of these studies such as the recovery one seem to forget that ketones have a calorific potential. I'd be curious what Inigo's thoughts are on this subject considering his connection to UAE. Nice synopsis.
I get cranky too when I don’t eat enough carbs…isn’t that being hangry? 😬
I thought ketone is about to use (burn) the stored body fat better?
Maybe not really helpful if you are a 60 kg pro cyclist, but actually helpful for the "normal" (with a belly) rider.
Still to expensive tho xD
Honest comment. Check out GCN's last video on ketones. Ketones look much better for recovery. And probably many World Tour teams are using them, more or les secretly.
Based on a couple studies by ketone salesmen.
I've been doing clean keto/low carb for fat loss as I used to be 360lbs and prediabetic, have lost 100lbs so far and am no way a competitive cyclist but I do get compliments on my speed especially going downhill lol. Last weekend I did a 100 mile bike marathon where I was trying to up my speed so I was taking in 35 grams of carbs (from home made rice cakes)every hour. Normally I would do the 100 miles fasted and only drinking water with electrolytes, while keeping my heart rate in the "fat burning zone". During the marathon I was pushing my heart rate so the carbs definitely helped. I think metabolic flexibility is the goal. Drinking ketones is a waste of money. For endurance low carb training I would suggest listening to Zach Bitter.
I went from being a 320lb shot putter to a 185lb cyclist(cat 1 in 3-4yrs) in about 16 months. I did it on a low calorie diet but most of the calories were carbs. I kept my protein under 50g per day and 19yrs later, I still do.
@@veganpotterthevegan good for you, That's a small amount of protein, you're gonna wither away to nothing. I eat 200 grams or protein daily from animal protein and lift weights along with cycling. Gotta maintain muscle mass.
@DD-ub9xq I've been around the same weight for 15yrs. I'm 6'1" and I'd love to lose 20lbs of muscle. Not many cat 1s are my size.
@DD-ub9xq I retired from racing to pursue speed skating until concussions caught up to me. After 3 months of lifting, I was squatting 480lbs on top of still biking over 300miles a week. I wish you were right but you definitely aren't😅
@@veganpotterthevegan okay I believe you.
Video doesn't cover micro dosing of ketone esters, using dual fuels [esters and carbs] in on bike training and only does a fair separation of studies using esters vs salts. Good overview but omits too much current theory on using ketones.
😂. Good vid
Jonas completely destroyed pog in later stages of TDF. So it probably work in a grand tour settings.
Regarding that fasted study showing the ketone+carb athletes outperforming the only carb athletes: my understanding of ketones is that *fasted* element is a clue as to how they might actually help athletes, although they’re not marketed that way. They’re not a direct performance enhancer, not a turbo boost to take before a race to go faster (which is how they’re marketed). Rather, more of a supplement to be used during training, especially during times where an athlete is trying to lose weight but still wants to make sure they can hit power numbers and complete workouts. Perhaps ketones allow for better improvement of both parts of the w/kg equation at the same time. Not that pros are fasting per se, but in training camps especially they could be limiting calorie intake enough to shed weight that ketones could work to offset the loss of fuel. And for grand tours and ultra endurance races, my guess is having some small extra fuel source wouldn’t hurt if you’re on the edge of having adequate calorie intake to cover the burn rate.
Ketones are not a weight loss agent, though. They can blunt hunger, but Frank Llosa at Ketone Aid is VERY clear about not espousing them as any type of weight loss supplement. (Only he and Delta make the true mono esters).
Tinfoil hat time: Team Jumbo-Visma talks about ketones a lot to throw people off the scent of whatever Rabobank Rocket Sauce they're actually using
Yup. Watching a bf do the ketone thing and the smashing a 1.5l bottle of coke each ride has convinced me that my money is better in my bank.
I have a question. If ketosis was so bad for training why did winner of the Tour de France Chris Froome use it extensively? If ketosis was so bad you would expect him to lose, not win the tour. Obviously he used carbs during the race, but ketosis was a huge part of his training and his win results according to him.
Froome also sticks a piece of plastic in his nose that he advertises helps his breathing.
@@oldanslo Interesting. Do you think he makes any money by "advertising" keto?
That's bullshit, Chris Froome never used ketosis or a keto diet.
Froome also used keytones when he couldn't ever win again at the Tour. They obviously didn't help.
@@creativity.studio4967 winning once is enough don't you think? It's not easy to win it.
@gregmorrison7320 Why would he lie? I think he is more believable than you :-)
Seat of the pants here, but I tried taking keytones for recovery and I do have to admit that it seemed to help. Didn't feel quite as shattered the next day after a really long and hard training session (4.5 hours). Food for thought...(pun intended). LOL!
Does upper body strength training affect your biking performance in a bad or good way?
Not at all, I would guess. I don’t know though, maybe it has a slight positive effect?
Ketones taste so horrible that the effects would have to be a lot more effective than any data currently suggest to make it worth the experience of putting that stuff down. And by the way, that makes it hard to design a proper placebo control.