The Endurance Performance Nerd Alert.
Learn to train smart, run fast, and be strong with Thomas Solomon PhD 
November 2024
The latest research studies on exercise science and sports nutrition are here.
You can use them to help level up your running performance or coaching practice.
The studies are divided into sub-topics:
training methods,
sports nutrition and hydration,
sports supplements,
recovery (inc. sleep), and
female athlete physiology,
plus my beer of the month to wash it all down.
I’ve provided a deeper insight into my favourite study of the month. For everything else, you can click on the study title to plunge deep into the full paper yourself.
My favourite paper this month.
International society of sports nutrition position stand: ketogenic diets. Leaf et al. (2024) J Int Soc Sports Nutr. (click the title to access the full article)
What is the hypothesis or research question?
→ This paper reviews the effect of a ketogenic diet on exercise performance and body composition, specifically in healthy, active adults, questioning if it benefits or impairs athletic performance.
What did the authors do to test the hypothesis or answer the research question?
→ The authors wrote a position statement based on a comprehensive literature review of controlled trials comparing ketogenic diets (less than 50 grams of carbs/day) to non-ketogenic diets in active adults. → The key outcomes were changes in performance metrics following endurance or resistance training interventions.
What did they find?
→ Generally, ketogenic diets either impair or show no effect on endurance performance, particularly at intensities above 70% VO2max, typical in competitive sports. → Limited evidence suggests that ketogenic diets may not significantly enhance or impair strength gains, with slight detriments observed in some studies.
→ Keto-adapted individuals demonstrate increased fat oxidation but at a metabolic cost (increased energy expenditure), leading to reduced economy, especially during high-intensity activities.
→ While ketogenic diets may support fat loss, they can also reduce lean body mass, potentially impacting power and endurance.
What were the strengths?
→ The authors used a comprehensive review methodology, including a large body of controlled trials. → The authors used a clear and systematic analysis of effects, separated by performance category (e.g., endurance vs. strength).
What were the weaknesses?
→ There are limited sample sizes in many of the cited studies; several studies in the field include fewer than 30 participants, particularly in strength-related trials. → There is a lack of long-term studies examining the effect of a ketogenic diet on exercise outcomes, with most trials lasting less than 12 weeks, leaving the impacts on extended athletic performance unclear.
Are the findings useful in application to training and coaching practice?
→ Yes, partially. → The findings are valuable because they highlight that while ketogenic diets can enhance fat oxidation, they may hinder economy and high-intensity endurance performance. It is possible, however, that endurance athletes in ultra-endurance events might benefit from keto-adaptation for low-intensity, prolonged efforts. That said, this possibility remains to be studied in detail.
What is my Rating of Perceived scientific Enjoyment?
RP(s)E = 8 out of 10.
Training methods.
Non-randomised non-controlled trial: Durability in recreational runners: effects of 90-min low-intensity exercise on the running speed at the lactate threshold. Nuuttila et al. (2024) Eur J Appl Physiol. (click the title to access the full article)Sports nutrition and hydration.
Position stand: International society of sports nutrition position stand: ketogenic diets. Leaf et al. (2024) J Int Soc Sports Nutr. (click the title to access the full article)Sports supplements.
Systematic review and meta-analysis: Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-Analysis. Gilsanz et al. (2024) Nutrients. (click the title to access the full article)Recovery (including sleep).
Systematic review and meta-analysis: Effects of lower-limb intermittent pneumatic compression on sports recovery: A systematic review and meta-analysis. Maia et al. (2024) Biol Sport. (click the title to access the full article)Female athlete physiology and sex differences.
Randomised controlled trial: Polarized running training adapted to versus contrary to the menstrual cycle phases has similar effects on endurance performance and cardiovascular parameters. Kubica et al. (2024) Eur J Appl Physiol. (click the title to access the full article)
And, to help you wash down the latest evidence, here's a snifter from my recent indulgence...
My beer of the month.
DIE HARD 2 Yippee-Ka-Yey.
Cervisiam (Oslo, Norway).
Imperial double stout.
10% ABV.
Rich and licoricey but a bit boozy and slightly dry. Hans Gruber probably brewed it because, like Mr. Takagi’s suit, it’s a little ruined.
RP(be)E(r)(Rating of Perceived beer Enjoyment)
6 out of 10
Access to education is a right, not a privilege:
Equality in education, health, and sustainability is important to me. I was lucky to be born into a social welfare system where higher education was free. Sadly, that is no longer true. Consequently, to provide access to exercise science and sports nutrition education to folks from all walks of life, I publish freely accessible high-quality exercise science and nutritional science content. This nerd alert newsletter is part of that offering. You can find more free educational resources from me, Thomas Solomon PhD, at veohtu.com.
Every day is a school day.
Empower yourself to train smart. Be informed. Stay educated. Think critically.
Disclaimer: I occasionally mention brands and products but it is important to know that I am not affiliated with, sponsored by, an ambassador for, or receiving advertisement royalties from any brands. I have conducted biomedical research for which I have received research money from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, A.P. Møller Foundation, and Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on their research and innovation grant applications and I’ve provided research and science writing services for Examine — some of my articles contain links to information provided by Examine but I do not receive any royalties or bonuses from those links. These companies had no control over the research design, data analysis, or publication outcomes of my work. Any recommendations I make are, and always will be, based on my own views and opinions shaped by the evidence available. My recommendations have never and will never be influenced by affiliations, sponsorships, advertisement royalties, etc. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.