The Science of Fat Oxidation in Endurance and Strength Training
Contrary to conventional wisdom, elite athletes are leveraging ketosis to enhance performance. A meta-analysis in Sports Medicine (2025) found that keto-adapted runners improved fat oxidation by 28% during marathons, while powerlifters using cyclic keto (2 high-carb refeeds weekly) maintained 97% of muscle mass during fat loss.
Training Protocols:
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Targeted Keto (TKD) for HIIT: Consume 20g fast-digesting carbs (berries) 30 minutes before high-intensity training to preserve glycogen for explosive efforts.
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Post-Workout Nutrition: Combine 20g protein with 5g MCT oil to kickstart muscle repair while maintaining ketone levels (1.2–1.8 mmol/L).
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Hydration Hack: Add 1/4 tsp pink salt to post-workout drinks to replace electrolytes lost through ketosis-induced diuresis, preventing cramping.
Case Study:
A triathlete using SiBio CKM reduced pre-race carb loading by 60%, relying instead on 3g/kg body weight of fat daily. Race-day ketone levels stabilized at 1.7 mmol/L, with finish times improving by 12% compared to carb-loading periods.
Recovery Optimization:
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Cold Water Immersion + Ketosis: Post-workout cold showers enhance mitochondrial efficiency, shown to increase BHB uptake by 35% in animal models.
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Nootropic Stack: 200mg caffeine + 500mg L-carnitine pre-workout to boost fatty acid transport into mitochondria.