If you are familiar with ketones, you know that they are commonly associated with a long term, low carbohydrate diet that can be challenging for runners to sustain. But what if you could get the benefits of ketones as a supplement, rather than a dietary change?
Ketones are a fuel source naturally produced by the liver when there is low carbohydrate availability, typically achieved through an extremely low carbohydrate diet. Usually, using ketones for running doesn’t help your performance because of low carbohydrate availability. These ketones are endogenous, meaning they are produced within the body. In a state of ketosis, the body’s ketone levels are significantly elevated compared to when carbohydrates are readily available.
Ketosis allows the body to create ATP (the body’s primary energy currency) from fat rather than carbohydrates. In a state of ketosis, the body fuels more efficiently from its abundant fat stores, requiring less caloric supplementation.
Running and low carbohydrate diets rarely play well together, however, and while there are endurance benefits to ketosis, they can come with a range of side effects including fatigue and light-headedness. But an effective ketone supplement could possibly provide the same benefits without a commitment to a super low-carb lifestyle.
Dr. Latt Mansor on Ketones for Running
This week’s guest on the podcast is Dr. Latt Mansor. He is the lead researcher at HVMN, holds a PhD from Oxford in physiology, anatomy, and genetics, and also earned his Master’s degree from Columbia in biotechnology. Latt is a renowned expert in metabolic health and cardiovascular disease, and regularly consults with elite sport, military, clinical and research organizations.
Latt’s most recent research has focused on the benefits of exogenous ketones for running. Rather than practicing severe carb restriction to put yourself into ketosis, exogenous ketones can be taken as a supplement to provide similar benefits without the dramatic dietary changes. Latt’s studies have demonstrated that ketone supplementation has physical and cognitive benefits, especially for endurance athletes.
Since this is far from my area of expertise, Latt explains the role of ketones in the body before we discuss their benefits for athletes. Some of the topics we focus on include:
- How he got interested in the topic of ketones
- The differences between endogenous and exogenous ketones
- How ketone supplementation has evolved over time
- Why ketones are a fuel source, not a stimulant
- How endurance athletes benefit from ketone supplementation
- A protocol for endurance athletes interested in supplementation
Ketones are a fascinating area of research with a lot of potential benefits. I know you’ll enjoy our conversation!
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, iHeartRadio, or Google Play.
Links & Resources from the Show:
- Learn more about Health Via Modern Nutrition
- Follow Latt on Instagram
- Listen to Latt’s HVMN podcast
- Connect with Latt on LinkedIn
- Learn more about nutrition for runners
Thank You Previnex!
We’re supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m less than a year from being a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.
Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.
I’ve been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I’m giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex!
Thank you MOBO Board!
Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!
Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.
I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.