Let my Script Parley - Ketosis
In the Ketosis script Part 1, we discussed several forms of ketones and their attributes. Let’s refresh your memory.
The coupling of ketone with salt is vital to the stability of the compound because ketone alone is unstable. Salt acts as an anchor to hold and stabilize ketone. An alternative type of ketone, medium chain triglycerides (MCT), enters mitochondria quickly, enabling energy production to begin earlier than long-chain fatty acids since it doesn't require carnitine (derived from amino acids). MCT is more effective at producing energy because it skips the Border Patrol system associated with the liver and mitochondria. Combining ketone with both salt and MTC sounds very intense. Therefore, scientists recommend using this type of ketone at a lower dosage amount to reduce the likelihood of potential adverse effects. Knowing the potential impact of MTC and salt individually is sufficient to warrant a comprehensive safety measure. Ketone esters are the real heavy hitters. Compared to the keto diet, esters compete reasonably well when it comes to ketones. However, the long-term safety of ester ketones remains unclear, and further research is needed.
There are advantages and disadvantages to oral ketones and the keto diet. The rate at which ketone levels increase differs. Keto diet takes a few days to weeks before levels peak, while supplementing takes only minutes to hours. It depends on a person's health condition to determine the appropriate approach.
It is possible for endurance athletes to use oral ketones as a long-lasting energy source during training and then resume their normal diet afterwards. In contrast, someone looking to burn fat wants to burn fat steadily to encourage weight loss and ensure the skin tightens up to prevent excess loose skin. It is imperative to be cautious when supplementing with ketones because elevated levels of ketones can fool the body into thinking it is starving. Long-term studies of oral ketones are needed to determine their safety. Currently, keto diets burn more fat than oral ketones. The question of whether the body has a habitual way of switching from sugar to fat over time is another gray area of ketones supplementation.
Though it may sound like I'm criticizing oral ketones, let's highlight some of the benefits it might have over the keto diet. By producing less lactate during exercise, more oxygen is available for energy production. A drop in oxygen levels causes the body to form more lactate, which can't be converted into energy by the body. Fatigue and cramps are common symptoms. It is interesting to note that muscle fibers develop after continual ketones supplementation, while keto-diets are not yet proven to have the same effect.
The similarities and differences between the two methods make them compelling opponents. In the future, consumers will feel more confident about the products on store shelves as scientific research progresses. Ketones have their place like everything else on this planet, but I believe it is all about dosage. It is prudent to supplement with ketones with caution until we can recommend dosage amounts based on robust research and clinical studies. The keto diet should remain the focus until more solid research is available. If you are impatient, speak with your physician and some exercise science professionals for better guidance. Safety comes first, then the fun and benefits follow. Before experimenting with ketones supplements, find out why you want to add them to your routine. Until next time, Stay Strong & Stay Vivid!
References:
1. Margolis. L.M. (2020). Utility of Ketone Supplementation to Enhance Physical Performance: A Systematic Review. American Society for Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442417/.
2. Poff. A.M, Koutnik. A.P., & Egan. B. (July 2020). Nutritional Ketosis with Ketogenic Diets or Exogenous Ketones: Features, Convergence, and Divergence. American College of Sports Medicine. https://journals.lww.com/acsm-csmr/fulltext/2020/07000/nutritional_ketosis_with_ketogenic_diets_or.4.aspx
3. Valenzuela. P.L., Castillo-Garcia. A., Morales. J.S., & Lucia. A. (2021). Perspective: Ketone Supplementation in Sports – Does It Work? American Society for Nutrition. https://academic.oup.com/advances/article/12/2/305/5936045.
