I had been reading about ketones and how they are better energy for endurance runners since the body can use fat as a reliable and plentiful energy source. However, if I read correctly, it takes a while for your body to start producing them.
I read up an article that MCT oils are immediately made into ketones when digested rather than being required that you be active for a certain amount of time for the energy to take effect.
So if this is true, would this be an equal if not better alternative to carbs for 1 mile/ 2 mile racers such as me? Or should I stick to carb loading with sweet potatoes and other high carb paleo foods?
asked byFidoMarmeledov (5)
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on January 20, 2013
at 08:37 AM
I don't think VLC/Ketosis is any good until race duration goes above 2 hours, which for most people is the limit of glycogen stores.
At one to two miles a large part of your performance is going to anaeorbic and glycogen fuelled, so I don't think ketosis is going to do you any good.
on February 03, 2013
at 06:17 PM
While 1 and 2 mile seems like a long distance compared to the rest of the track events (I used to be a 1 and 2 miler, so I know how it feels), it's still a very glycolytic event, so you're going to be relying on muscle glycogen and need to work on replenishing that after each event.
I often supplement a little coconut butter or coconut oil about 15-30 minutes before a hard crossfit workout and it does help me keep going as I get tired, but I don't think it's a huge effect. My best crossfit workouts are in the 7-12 minute range which is a bit longer than your 1 and 2 mile events, but close enough that they're in the same metabolic pathway.
It may be worth a little experimenting during practice to see how you feel, don't start it on competition day, coconut oil can upset your stomach, and you'll want to see what the timing is for you to feel the effects.
The best thing though, is probably some well cooked potatoes between events. I was a 4x3200, 1 mile, and 2 mile runner and if I remember correctly those were the 1st, middle, and last events in the meet, so if you do it right, you'll have time to refuel if you stuff some easily digestible carbs down immediately post event. On a mulit-day multi-workout-per-day crossfit competition, I generally take homemade (white) potato chips fried in bacon fat and that's about the only thing I eat all day. It's a good combo of fat and easy carbs that I can stay fueled all day (I don't worry about protein on competition day, it's too late to take advantage of that and it just makes your body work harder to deal with it).