Ketone Esters vs Bicarbonate: How Do They Affect Performance (Science of Getting Faster 3)

TL;DR

Bicarbonate and ketone supplementation combined resulted in a 5% increase in cycling performance during time trials and sprints.

Transcript

what is bicarbonate so bicarbonate is a buffering agent that is present in our blood and it buffers the protons in our blood which we generate by performing high intensity exercise so this bicarbonate counteracts the decrease in blood ph so therefore often uh sprint athletes ingest bicarbonate to counteract the decrease in blood ph during exercise ... Read More

Key Insights

• 😥 Bicarbonate is an endogenous buffering system in our blood that helps maintain a stable pH during high-intensity exercise.
• ♻️ Ketone supplementation alone did not have a significant impact on cycling performance.
• ⌛ Combining bicarbonate and ketone supplementation resulted in a 5% improvement in performance during time trials and sprints.
• 🧡 The study included nine well-trained cyclists, not professional athletes, which suggests that these supplements may benefit a range of individuals.
• ❓ Bicarbonate supplementation can be easily obtained from baking soda found in the pantry.
• 🐎 The timing and protocol of supplementation are crucial, as the study only provided ketones during the first part of the race.
• 💪 Muscle glycogen levels, influenced by carbohydrate intake, can impact the effectiveness of ketone supplementation.

Questions & Answers

Q: What is bicarbonate and how does it affect our blood pH?

Bicarbonate is a buffering agent present in our blood that neutralizes the protons generated during high-intensity exercise, maintaining a stable blood pH.

Q: How do cyclists supplement with bicarbonate?

In the study, the cyclists ingested bicarbonate in capsule form before exercise and consumed bicarbonate powder during exercise. Bicarbonate can be obtained from baking soda found in the pantry.

Q: How large was the study and who were the participants?

The study included nine well-trained cyclists who performed cycling for at least six hours per week. They were not professional cyclists but had a high level of fitness.

Q: What were the main findings of the study?

Bicarbonate supplementation alone or ketone supplementation alone did not significantly improve cycling performance. However, when combined, bicarbonate and ketone supplementation led to a 5% increase in performance during time trials and sprints.

Summary & Key Takeaways

• Bicarbonate is a buffering agent in our blood that counteracts the decrease in blood pH during high-intensity exercise.

• Bicarbonate supplementation, along with ketone supplementation, led to a 5% improvement in cycling performance during time trials and sprints.

• The study included nine well-trained cyclists who performed the same exercise four times with different supplementation protocols.