Key points
Overload training is required for sustained performance gain in athletes (functional overreaching). However, excess overload may result in a catabolic state which causes performance decrements for weeks (nonâfunctional overreaching) up to months (overtraining).
Blood ketone bodies can attenuate trainingâ or fastingâinduced catabolic events. Therefore, we investigated whether increasing blood ketone levels by oral ketone ester (KE) intake can protect against endurance trainingâinduced overreaching.
We show for the first time that KE intake following exercise markedly blunts the development of physiological symptoms indicating overreaching, and at the same time significantly enhances endurance exercise performance.
We provide preliminary data to indicate that growth differentiation factor 15 (GDF15) may be a relevant hormonal marker to diagnose the development of overtraining.
Collectively, our data indicate that ketone ester intake is a potent nutritional strategy to prevent the development of nonâfunctional overreaching and to stimulate endurance exercise performance.
Abstract
It is well known that elevated blood ketones attenuate net muscle protein breakdown, as well as negate catabolic events, during energy deficit. Therefore, we hypothesized that oral ketones can blunt endurance trainingâinduced overreaching. Fit male subjects participated in two daily training sessions (3 weeks, 6 days/week) while receiving either a ketone ester (KE, n = 9) or a control drink (CON, n = 9) following each session. Sustainable training load in week 3 as well as power output in the final 30 min of a 2âh standardized endurance session were 15% higher in KE than in CON (both P < 0.05). KE inhibited the trainingâinduced increase in nocturnal adrenaline (P < 0.01) and noradrenaline (P < 0.01) excretion, as well as blunted the decrease in resting (CON: â6 ± 2 bpm; KE: +2 ± 3 bpm, P < 0.05), submaximal (CON: â15 ± 3 bpm; KE: â7 ± 2 bpm, P < 0.05) and maximal (CON: â17 ± 2 bpm; KE: â10 ± 2 bpm, P < 0.01) heart rate. Energy balance during the training period spontaneously turned negative in CON (â2135 kJ/day), but not in KE (+198 kJ/day). The training consistently increased growth differentiation factor 15 (GDF15), but âŒ2âfold more in CON than in KE (P < 0.05). In addition, delta GDF15 correlated with the trainingâinduced drop in maximal heart rate (r = 0.60, P < 0.001) and decrease in osteocalcin (r = 0.61, P < 0.01). Other measurements such as blood ACTH, cortisol, ILâ6, leptin, ghrelin and lymphocyte count, and muscle glycogen content did not differentiate KE from CON. In conclusion, KE during strenuous endurance training attenuates the development of overreaching. We also identify GDF15 as a possible marker of overtraining.