Ketones, Heat, and Altitude: Enhancing Your Training Regimen

The Athlete's Compass

Summary

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen address a listener question about the benefits of heat and altitude training for race preparation. They discuss how heat acclimation can improve cardiovascular function and lower heart rate during exercise, similar to altitude training. The hosts explore whether heat training can substitute for altitude training and offer practical advice on how to incorporate heat acclimation and respiratory muscle training into a routine. Nutritional strategies, including the potential benefits of ketone supplements, are also covered to help athletes prepare for high-altitude races.

Key Episode Takeaways

• Heat Acclimation Benefits: Increases plasma volume, lowers core temperature, and reduces heart rate for given exercise intensity.
• Crossover Benefits: Heat training can offer some of the same adaptations as altitude training, such as increased blood volume.
• Practical Heat Training Tips: Use saunas, hot tubs, or exercise in hot environments to induce sweat and physiological changes.
• Nutritional Strategies: Ketone supplementation and keto diets may enhance performance at altitude by improving energy efficiency.
• Respiratory Muscle Training: Using devices like the Breathe Way Better bag can strengthen respiratory muscles and improve performance at altitude.
• Individual Responses: Both heat and altitude adaptations vary greatly between individuals; personal experimentation is essential.
• Training Advice: Athletes should try to get some high-altitude exposure before a race if possible, but heat training can be an effective alternative if not.

• Exercise & Sports: The Breath Factor | Steve Neal
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• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.